Table of contents:
- How to reduce consumption of sugary drinks
- 1. Get used to drinking water
- 2. Reduce consumption slowly
- 3. Choosing a sweet drink that is healthier
- 4. Observing information on nutritional value and composition of drinks
Sweet drinks can be found in various places, from restaurants, supermarkets, even your home refrigerator. That is why, it is very difficult for you to reduce sugary drinks even though you intend to even try certain methods.
In fact, excessive consumption of sugary drinks can increase the risk of tooth decay, diabetes, obesity, and heart disease. The impact is not felt directly, but will certainly affect health in the future.
How to reduce consumption of sugary drinks
Even though they taste great, sweet drinks don't get rid of thirst as well as other, healthier drinks. Your body actually gets extra calories and sugar without any beneficial nutrients.
Here are some tips you can take to reduce your consumption of high sugary drinks:
1. Get used to drinking water
When you want a sweet drink, try replacing it with water. Getting used to drinking water is not easy, but you can start in the following ways:
- Provide a glass of water at the desk, next to the bed, and other places needed.
- Bring a water bottle with you on the go.
- Add fruit slices for those of you who don't really like the taste of plain water.
2. Reduce consumption slowly
For those of you who are accustomed to sweet drinks, how to reduce their consumption needs to be done slowly. Start by reducing the amount of sugar used when making the drink, for example, from 1 tablespoon to 1 teaspoon.
Also limit consumption of sugary drinks in packs. If you previously consumed sugary drinks every day, try reducing it to three times a week. Keep reducing until you eat it less often.
3. Choosing a sweet drink that is healthier
Examples of sugary drinks that are widely consumed are soda, energy drinks, sports drink, fruit juices, teas and bottled juices. All of these drinks are high in sugar so they are not healthy for the body if you drink them continuously.
However, that doesn't mean you can't enjoy sugary drinks. You can still consume sugary drinks as long as you change the type.
Other drinks that are no less delicious include hot chocolate, smoothie fruits and vegetables, unsweetened fruit juices, and soy milk. All types of these drinks have a sweet taste, but are still healthy.
4. Observing information on nutritional value and composition of drinks
This method is quite effective for those of you who want to reduce consumption of sugary drinks in packs. The reason is none other than because you have to pay attention to the sugar content in a beverage product.
The sugars found in packaged sweet drinks can be in the form of sucrose, glucose, fructose, maltose, dextrose, corn syrup, and fruit juice concentrates. So, don't just focus on glucose, but also pay attention to other names for gulla and the amount as a whole.
The limit of sugar consumption in a day is 50 grams. If a sweet drink contains 27 grams of sugar, that amount has exceeded 50 percent of the daily sugar requirement.
Any way you do to reduce sugary drinks needs to be done gradually. The reason is, changing your diet or the habit of consuming sugary drinks is not easy.
However, this is not impossible. The key is self-discipline, commitment, and patience. Make your health in the future a motivation to choose healthier drinks.
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