"The Right Way to Reduce Sugar" Subtitle: Good mood, slow aging, no weight gain, good health, thinner, more beautiful, younger Author: [Japanese] Masato Odawara / [Japanese] Toshie Numazu

Contents of this book Preface 1 Let us learn to lose weight healthily Preface 2 The correct "diet recipe" to reduce sugar
Can you lose weight healthily?
Three advantages of reducing sugar content in foods that can be eaten safely

Part 1 Basics of Losing Weight Easily by Reducing Sugar
1. Correctly understand “sugar reduction”
2. Understand the nature of fat and thin
3. Principles of continuous sugar reduction Principle 1: Daily sugar intake should account for 40% of food calories
Principle 2: Foods with a low GI value (glycemic index) should be used as staple foods. Principle 3: Ensure the intake of protein and vitamins. Principle 4: Change eating habits that consume too much sugar.
4. Grasp the key points of sugar reduction Column: If the body has the following problems, it may be that the sugar reduction method is wrong

Part 2 The sugar content of ingredients and how to choose them Understand the sugar content of foods before making a choice Key points for selection 1 Cereals: Not only should you pay attention to the sugar content and GI value, but also pay attention to reducing the amount Key points for selection 2 Seasonings: Pay attention to the sugar intake in daily seasonings Key points for selection 3 Vegetables: It is recommended to eat more vegetables, but not too much "warm colors" Key points for selection 4 Fruits: Pay attention to the amount and time of consumption of fruits Key points for selection 5 Meat: Meat has low sugar content and can also provide high-quality protein Key points for selection 6 Fish and shellfish: Eat some fish and shellfish every day to lose weight and stay healthy Key points for selection 7 Beans: Bean foods have low sugar content and are rich in protein Key points for selection 8 Dairy products: Fresh cream and cheese have low sugar content, but milk has a high sugar content Key points for selection 9 Fats: Appropriate fat intake is good for the body and also helps reduce sugar Column: To prevent blood sugar from rising, pay attention to the order of eating

Part 3 Sugar-reduced recipes that you can make after learning them. The key to making sugar-reduced meals: choose ingredients and adjust cooking methods. Sugar-reducing meals should be in line with your lifestyle. Recipe 1: If you make your own meals, you must have staple foods and side dishes to ensure balanced nutrition. Recipe 2: If you order takeout for dinner, you can prepare lunch boxes at noon to control your sugar intake. Recipe 3: If you order takeout during the day and eat dinner late, you should eat well in the morning and eat simply at night. Sugar-reduced main dishes: Hamburger patties, fried cheese, chicken, mayonnaise salad, vinegar meatballs, pan-fried meat, braised vegetables with soy milk, mapo eggplant, tofu, fried pork with leeks Liver oil tofu spring roll sauce boiled mackerel Teriyaki sardines boiled sole Yuzu pickled salmon steak Fried chicken cutlet Fried pork cutlet Reduced sugar pre-prepared dishes Chicken seaweed soup Chicken egg soup Boiled pork Boiled pork with bean sprouts Boiled pork Cheese Grilled soy sauce egg Perilla pickled egg pickled vegetable egg soy sauce meat egg roll pickled vegetable egg sushi roll Cabbage with egg salad Reduced sugar staple food Chicken curry soup Mexican rice salad Pork cabbage bibimbap Tofu eggplant bibimbap Konjac rice Tofu dregs bibimbap Edamame rice Cauliflower rice Chicken seafood rice salad Sushi Mushroom fish bibimbap Tofu Fried rice, konjac noodles, ramen, bean sprouts, udon noodles, vegetables, soba noodles, vegetable pasta, rye bread sandwich, egg sandwich, Turkish pita bread, French cheese bread, sugar-reduced side dishes, shabu-shabu pork salad, roast beef salad with avocado, chicken breast salad with cilantro and bacon, mushroom salad, shrimp, egg oil, tofu salad, cheese cube salad, hot spring egg, natto salad, tomatoes with natto and bacon, bean sprouts, tuna with cilantro, chicken, broccoli, seafood, salted radish, okra with mozuku, deep-fried tofu with dried white fish, tofu dregs, potato salad, dried radish, cucumber salad, cold pea salad, tuna with tofu, steamed milk tea strips VegetablesCream mackerelTofuMiso cheeseSalmon hamRaw hamTurnip lemonSardines with onionsSmall mackerel sprout saladOctopusDuck celery cheeseCucumberReduced sugar soupVegetablesReduced sugar pork soupMixed cold soupChicken seaweed soupClam soupSpanish cold soupBean sprout bacon soupZucchini avocado soupMackerel curry soupWakame egg soupCodfishAbalone soupReduced sugar snacks and dessertsBaked cheesecakeBoiled chocolate strawberry puddingYatsuhashi cakeMini DorayakiBlack sesame cookiesMango yogurt ice creamPumpkin agarFizzy berriesRice wineCocoaColumn: Low-sugar snacks on the market

Part 4 How to avoid high-sugar foods when ordering takeout
1. It is better to choose set meal for lunch on weekdays
2. Weekend meals should be cleverly combined
3. Eating order affects blood sugar Column: Sugar-reducing foods in takeout
4. Reduced sugar foods on the market
5. How to maintain a low-sugar diet when drinking alcohol Column: Important information contained in foods sold on the market

Part 5 Questions and answers about reducing sugar intake Question 1: It seems that reducing the number of meals can easily reduce sugar intake, so is it possible to only eat two meals a day?
Question 2: In a family with three generations living together, is it appropriate for the elderly and children to reduce sugar intake together?
Question 3: Is there any way to make up for eating too much outside and consuming a lot of sweets?
Question 4: Is it okay not to exercise when reducing sugar intake?
Question 5: Meat is a low-sugar food, so does it matter how much you eat?
Question 6: I have been reducing sugar intake for a long time, but my weight has not decreased. What is the reason?
Question 7: Can’t patients with high blood sugar or diabetes reduce sugar intake during treatment?
Question 8: Is it okay if the sugar intake in a day is less than 100 grams in the short term?
Question 9: Will limiting the staple food and increasing the number of dishes increase food expenses?
Question 10: If sweet seasoning does not cause blood sugar to rise, then it is okay to add as much as possible?

Appendix: Sugar content of home-cooked dishes and ingredients Meat, fish and shellfish Eggs and soy products Vegetables, taro and seaweed Staple foods Snacks and drinks Sugar content comparison table of various ingredients