Tag Archives: artificial sweeteners

11 Ways to Cut Sugar Out of Your Life

teaspoon-of-sugar_01I know that I eat too much sugar. I want to cut back but it’s really hard. Sugar is so tasty!

The average American consumes about 32 teaspoons of sugar a day. The American Heart Association recommends women eat no more than six teaspoons of sugar per day.

You’re probably eating sugar throughout the day without even realizing it. Sugar is added to foods that don’t even taste that sweet, including breads, condiments, sauces and all kinds of processed foods and many low-fat products.

Cutting down on sugar can be one of the best ways to improve your health and your weight. Here are 11 ways you can lower your sugar intake and start feeling better:

Read food labels
You’ll soon realize how often sugar is added to foods when you look at the ingredients. Check the grams of sugar and choose products with the least sugar per serving. In addition, ingredients are listed in the order of how much exists in the product. If sugar is near the top, that’s a red flat that it’s loaded with sugar.

Learn sugar’s other names
When you read labels, you need to look for more than just the word sugar. It hides under many tricky names, such as high fructose corn syrup, corn syrup, corn sugar, sucrose, dextrose, honey, cane sugar, cane crystals, maple syrup, molasses and brown sugar.

Buy unsweetened
Now that you know where sugar hides, you can choose to buy foods that are labeled “no added sugar” and “unsweetened.” You’ll find many unsweetened versions of common foods in most grocery stores. You can pick up sugar-free non-dairy milk, nut butters, applesauce, oatmeal and canned fruit.

Don’t go fake
When you start reducing your sugar intake, you may be tempted to switch to artificial sweeteners. These types of sweeteners can mess up your taste for sweet. Your body will be expecting to receive calories and nutrition, but artificial sugars won’t give your body these things. Studies have shown that fake sweeteners may actually lead to weight gain, not weight loss.

Incorporate more protein and fat
Unhealthy carbs are loaded with sugar and can cause blood sugar to rise rapidly. Then, it crashes only to leave you hungry again. To avoid these ups and downs, add more protein, healthy fats and fiber to your meals to slow down the release of blood sugar in your body.

Add spices
While you’re cutting down on sugar, swap it our for healthy spices in your foods. Coriander, cinnamon, nutmeg, cloves and cardamon will naturally sweeten foods and reduce your cravings.

Eat real foods
The closer a food is to its original form, the less processed sugar it will contain. Foods in their natural form, including fruits and vegetables, usually present a more healthy option to added sugar.

Drink water
Sometimes drinking water can help with sugar cravings. It turns out, what we perceive as a food craving can actually be thirst. In addition, water offers many other health benefits.

Move your body
Exercise at the gym, do yoga or go for a walk. When you move, you will help reduce stress and tension, boost your energy and decrease your need for a sugar boost.

Get enough sleep
What does sleep have to do with cutting down on sugar? Several studies have found that sleep deprivation of two hours or more under the recommended seven to nine hours leads to overeating and junk food cravings. Getting the proper amount of sleep can help you curb cravings and cut down on your sugar intake over time.

Stick to it!
Cutting down on sugar may feel like an impossible task. But now you have the tools to reduce your sugar intake. Eventually, your taste buds will adjust. Overly sweet foods like ice cream and candy will start to taste too sweet. When you may have normally eaten a whole slice of cake, you’ll find that a few bites will be enough. And, you’ll notice that the natural sweetness of fruits and vegetables tastes better!

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6 Truths about Sugar and Artificial Sweeteners

sugar cubes truth about sugarMy husband’s family has a history of obesity, diabetes, heart disease and other health problems. His parents have set a goal to cut down on the amount of sugar they eat. I have decided to make that a goal for my family as well.

Sugar has a bad rap, but to some degree it has been earned. It can contribute to obesity, as well as heart disease and diabetes.

The average American eats and drinks 22 teaspoons – or almost half a cup – of added sugar each day. The American Heart Association recommends that women eat only 6 teaspoons per day and 9 teaspoons for men.

Here are 6 truths and about the sugar and artificial sweeteners we eat every day:

You’re born with a sweet tooth
Believe it or not, humans are hardwired at birth to prefer sweet. That’s because sugars are a type of carbohydrate, and when we eat carbs, we stimulate the release of the feel-good brain chemical called serotonin. Sugar just makes us feel better. But, our sweet tooth adds up: the average American consumes about 142 pounds of sugar every year.

Sugar doesn’t cause diabetes
While sugar on its own does not cause diabetes, too much sugar can. Type 2 diabetes occurs when you gain weight and eat a high-calorie diet – your body can’t clear the extra glucose from your blood. If glucose isn’t quickly processed by your body, it can destroy tissue and lead to additional health problems.

High-fructose corn syrup is like sugar
High-fructose corn syrup is processed from corn and is very close to sugar. Both are made up of fructose and glucose and contain about the same amount of calories. Why do we see high-fructose corn syrup as an ingredient in so many processed foods? Corn syrup is cheaper to produce than sugar. It’s also easy to use in packaged foods and drinks.

Does corn syrup make you fat? Not necessarily on its own. Obesity is about eating too many calories, but many of those calories may be hidden in foods as high-fructose corn syrup.

Sugar likes to hide
That brings us to our next truth. Sugar likes to hide in foods. Even low-fat and “diet” foods can have extra sugar to improve their taste. Sugar also adds bulk, texture and thickness to take the place of fat.

To spot hidden sugars, you can check the nutrition label for “carbs as sugars.” You should also check the ingredients list for items ending in “ose,” such as glucose, sucrose, fructose, lactose, and maltose. These are all forms of sugar.

Blood sugar spikes are bad
In addition to preventing obesity and diabetes, another reason to cut down on sugar is to avoid blood sugar spikes. Even if your weight is on target, you can be shortening your life by causing spikes in your blood sugar level. Repeated spikes in blood sugar put stress on the organs that control metabolism for your body. Over time, it takes a toll.

Artificial sweeteners may not be better
So, I can just eat artificial sweeteners instead of sugar, right? Wrong. You can still gain weight even if you are using artificial sweeteners. There’s also no proof that the substitutes reduce the risk of diabetes. Most nutritionists say that you will be healthier if you eat a few squares of chocolate rather than loading up on artificial sweeteners all day.

What are some ways to cut down on sugar?

By making a few adjustments to your diet, you can cut out some of your unnecessary sugar consumption:

Eat whole grains – Swap white bread, pasta and rice for whole grain versions.
Cut down on fruit juice – Drink one glass of fruit juice a day, or you can even dilute it with water.
Reduce the sugar in recipes – Cut out some of the sugar in recipes or use spices to add flavor and taste.
Watch out for sugar-free labels – These foods often contain artificial sweeteners. While they taste sweet, they don’t satisfy the sweet tooth. Your brain gets confused and can lead to over-eating.
Also beware of low-fat and diet labels – These foods tend to be high in sugar to add flavor.
Reduce sugar in hot drinks – Cut the sugar from coffee, cappuccino, hot chocolate and tea. Use cinnamon to flavor hot drinks or gradually adjust to no sugar.
Snack on fruit or nuts – Instead of grabbing a sweet treat, eat more healthy snacks like fresh fruit, nuts and even yogurt.
Replace some carbs with lean protein – Add more fish, chicken and turkey to your diet. These protein-rich foods slow digestion so that you have less cravings between meals.

Before you throw out your sugar bowl and every sweet snack, remember that cutting down on your sugar intake is a process. If you try to eliminate all sugar from your diet at once, you will be very unhappy and dissatisfied. Cut down on your sugar intake slowly over time. As you start to feel healthier and more balanced, you should find that you don’t miss the extra sugar!