Get Healthy—Stop Eating Sugar September 21, 2022
The sugar industry has one goal. That goal is to sell more sugar. It is also the goal
of the companies that make sugar-sweetened products.
Experts said fat was the enemy (kẻ thù, thù địch / enəmi/) ˈ . That is because it
sounds like fat should be the enemy.
Here is the first thing you should know. Sugar is almost everywhere in the modern
diet. It is in sandwich bread, chicken stock (nước hầm /stok/), pickles, salad
dressing (nước xốt) crackers (bánh quy giòn) ,
, yogurt, and cereal (ngũ cốc / siəriəl/) ˈ
. And of course, it is in obvious drinks and foods, like soda and desserts.
Health experts want you to focus on the added . T
sweeteners (chất tạo ngọt) hey
are granulated (kết hạt, tạo thành hạt /'grænj leitid/) ʊ sugar, high fructose corn
syrup (xi-rô, nước ngọt / sirə ˈ
p/), honey, maple (cây phong / meipə ˈ l/) syrup,
stevia (cây cỏ ngọt / stev ˈ
.i.ə/), and molasses (mật đường /mə læs. ˈ ɪz/).
You do not need to worry about the sugars that are a natural part of fruit,
vegetables, and dairy products. Most people do not overeat (ăn quá nhiều, ăn quá
mức) natural sugars. The fiber (chất xơ / fa ˈ .bər/) ɪ , vitamins, and minerals that
surround natural sugars fill you up.
An adult should not eat more than 50 grams of added sugars per day. That is about
12 teaspoons (thìa uống trà, thìa cà phê / t ˈ iː.spu n/) ː . Here is how you can do it
without spending more money on food than you already do.
Come up with a few simple rules and habits that become second nature. One idea
is to drop all added sugars for one month. Then add back only the ones you miss. It is easier than it sounds.
Above all, most people’s goal should be to find a few simple ways to cut back on
sugar. Once you are done reading this guide, we suggest you choose two or three of
the ideas and try them for a few weeks.
The goal should be to find a few simple, lasting ways to cut back on sugar. Start with breakfast.
Breakfast is the most dangerous meal of the day for sugar. Read the labels on
yogurts, granolas, cereals, and bread. Try the following:
 Cheerios. It is low in sugar.
 Plain (giản dị /pleɪn/) oatmeal (bột yến mạch / ə ˈ t.mi ʊ l/)
ː . Flavor (làm
tăng thêm mùi vị / fle ˈ .və ɪ
r/) it with fresh fruit.
 Bread. Many brands have only one gram of sugar, or less, per slice.
Some Middle Eastern breads, like pita and lavash, are good options. A growing
number of supermarkets sell them.
 Homemade granola. You can also make your own granola.
Eat a new breakfast. Eat three or four of the following:
 Scrambled (khuấy, bác /ˈskræm.bəl/) or fried eggs,  Fruit,  Plain yogurt,
 A small piece of toast (bánh mì nướng /təʊst/),  A few nuts,
 A small number of vegetables, like spinach, carrots and sweet potatoes.
In much of the world, including large parts of Asia, breakfast is a savory (có vị mặn /ˈse .v
ɪ ər.i/) meal, not a sweet one. For more breakfast ideas, look at breakfast recipes from Whole30.
Real juice does not have added sweeteners. Rather, it has natural sugars. Drinking
too much juice can be dangerous because even natural sugars can be too much.
You are not eating the fiber of a single orange when you drink a glass of orange
juice. Keep your juice portions to no more than six ounces (Ao-xơ (đơn vị đo
lường, bằng 28, 35g) /aʊns/). Have only one glass per day.
In the coming weeks, we will share more ideas on how to reduce the amount of sugar in your diet.
(Nguồn: The Times in Plain English, Get Healthy – Stop Eating Sugar)