Sugar is not a component that needs to be completely eliminated from your diet. Natural sugar is found in fruits, vegetables, and milk, while added sugar is present in candies, soft drinks, and many processed foods. Making appropriate food choices helps manage the amount of sugar entering your body.

Eat whole fruits instead of drinking juice

According to Very Well Health, fruits contain natural sugar but also provide fiber, vitamins, minerals, and many beneficial compounds. When you eat whole fruit, the fiber helps slow down sugar absorption and promotes a feeling of fullness.

Conversely, fruit juice contains less fiber than whole fruit, so sugar is absorbed more quickly. Therefore, an orange, apple, or guava is often a better choice than a glass of juice made from the same fruit.

Choose minimally processed vegetables and starches

Natural sugar is also found in certain vegetables and starchy foods. Corn, potatoes, and whole grains provide carbohydrates, are rich in fiber, and offer many health-benefiting nutrients.

Refined or pre-processed products may have added sugar, whereas whole foods often retain more fiber. Therefore, everyone should prioritize whole grains, vegetables, and minimally processed starch sources in their meals.

Fruit has natural sugar; eat whole fruit instead of drinking juice. *Bui Thuy*

Prioritize unsweetened milk and dairy products

Milk contains lactose, a natural sugar. Unlike the added sugar in many desserts, lactose in milk, along with protein and fat, helps slow down the digestion and absorption process.

When selecting yogurt or other dairy products, you should check the label information. Unsweetened yogurt can be combined with fruit to create natural sweetness, serving as an alternative to high-sugar yogurts.

Combine sweet treats with fiber and protein

Not every sugary food needs to be eliminated. When consuming a sweet item, pairing it with foods rich in fiber, protein, or unsaturated fats can create a balanced meal.

For example, instead of just eating a pastry when hungry, you can combine a small portion with unsweetened yogurt and fruit. The American Heart Association advises adults to limit added sugar, to about 25 g daily for women and 36 g for men.

Le Nguyen (compiled)