American’s love sugar. And our food makers know this, adding sugar to so many of our grocery items. Even if you are not eating Twinkies and downing Coke-a-cola, sugar is still most likely in your diet. Foods that don’t taste sweet have sugar, including condiments, breads and sauces.
The American Heart Association recommends women consume no more than six teaspoons of sugar per day (about 100 calories). Unfortunately, most of us double that.
Note: This does not include naturally occurring sugars found in dairy and fruit.
- tooth decay
- heart disease
- weight gain
Here are tips to cut your sugar intake.
1. Read those Food Labels – quickly you’ll see how much sugar is added to food. If sugar is near the top of the ingredient list, you know there is a lot of sugar in the item.
2. Names for Sugar – Sugar has many aliases. Watch out for ingredients like dried cane sugar, high fructose corn syrup, invert sugar, molasses, sucrose or any word ending in “-ose”, brown rice syrup, honey and maple syrup. If several sugars appear on the food label, you may want to pass on the item.
3. Go Unsweetened – buying foods with labels like “unsweetened” or “no added sugar” is a smart strategy.
4. Go Slow on your Sugar Decrease – for most people, going cold turkey and cutting out all sugar does not work. Cut back slowly instead so you don’t have cravings.
5. Pick Protein and Fat – when you eat unhealthy carbs loaded with sugar, your blood sugar rises rapidly and falls just a quickly – leaving you hungry. Eating protein and healthy fats (almonds, avocados, etc.) slow down the release of blood sugar in your body and makes you feel full longer. Fats help you keep full longer, which helps decrease your desire for sugary items.
6. Faking it Won’t Make it – switching to artificial sweeteners can mess up your taste for sweet items. In a study in the Yale Journal of Biology and Medicine, they found “When you eat something sweet, your body expects calories and nutrition, but artificial sugars don’t give your body those things”. Fake sugars are associated with weight gain, instead of weight loss, according to the 2010 study.
7. Substitutes for Sugar – Using spices, vanilla bean and vanilla extract, and citrus zests can add sweetness to foods without using sugar. Skip the flavored oatmeal and add a sweet kick with cinnamon, nutmeg or ginger. Cinnamon is a spice that has been shown to naturally regulate blood sugar, which helps control your appetite.
8. Stick with Your Sugar Diet – While at first, cutting down on sugar can seem really difficult, eventually it becomes far easier. Your taste buds will adjust to less super sweet foods. Before you know it, ice cream and candy can taste too sweet. When you might of eaten a full slice of cake or pie before, now only a couples bites will be enough. You’ll start to really appreciate the natural sweetness in fruits and vegetables.
Our Sweet Conclusion
As a person, stay sweet. However take the sweet sugar out of your diet. It will prove well worth the effort.
Helpful source for this blog article – Slash the Sugar by Health Magazine.