Please remember this golden rule- Don’t try to quit added sugar cold turkey. Enjoy it in moderation, unless you have no self control or it is a health condition, only then stay away from sugar. Completely.
Eating too much sugar isn’t the best for your health. While it tastes delicious, it is a silent killer. Keeping tabs on your sugar intake is very important for a heart-healthy and diabetes free lifestyle.The empty calories that added sugars in desserts, soft drinks, sodas and candy can lead to disaster central in your body with weight gain and spikes in blood glucose levels.
Now onto some good news- cutting down on sugar is a lot easier than you think.
Let’s start with understanding the difference between ‘naturally-occurring sugar’ and ‘added sugar.’
Before you freak out and trash everything sweet in your kitchen, take a moment to understand what sugar is good for you and what sugar is bad for you.
Naturally-occurring sugar- this type of sugar is good for you. Found in fruits, veggies, plain dairy products and fibrous foods. Because fruits and veggies have other nutrients and minerals, it isn’t bad for your body.
Added sugar on the other hand is refined or processed sugar that is added to food to enhance their sweetness. Sugars from syrups, honey and concentrated fruit or vegetable juices.
It’s important to remember to cut back on added sugar, not all sugar and opt for natural sugare too.
Here are some easy ways to slash those sugar levels —
- Cut back on sugary drinks- Most added sugars in our diet comes from sugary drinks like sodas, sports drinks, energy drinks, sweetened teas, concentrated and canned juices. Your body doesn’t recognize calories from drinks in the same way as those from food. The calories from drinks are absorbed quickly, spiking your blood sugar levels instantly and they don’t even make you feel full. Reducing your intake of sugary drinks can help you lose weight, avoid health issues and just live an overall healthier and cleaner life. Opt for healthier options that are naturally low in sugar like water, unsweetened sparkling water, herbal teas, black or green tea or black coffee. Ditch the sugar water.
- Buy ‘unsweetened’ versions of foods- Whether it’s butter, milk or anything canned and packaged, choose the unsweetened version. Make products marked “no added sugar” and “unsweetened” your best friend.
- Limit sugary desserts and baked goods- Most desserts don’t have much nutritional goodness to offer. They’re loaded with sugar, which causes blood sugar spikes and leaves you feeling tired, hungry and even makes you crave more sugar. When you are in the mood to indulge, opt for health based desserts that don’t have too much added sugar. If you want something sweet with low sugar that can still satisfy your sweet tooth, try eating fresh fruit, Greek yogurt with cinnamon and fruit, baked fruit with cream or even dark chocolate.
- Avoid sauces with added sugar- Sauces like ketchup, barbecue sauce, store bought marinara or chinese sauces are commonplace in most kitchens but they contain ungodly amounts of hidden added sugar. Look for sauces and condiments labelled “no added sugar” to cut out these hidden sugars.
- Opt for fresh fruit- Instead of scarfing down those sweet snacks, turn to Nature’s candy- fresh fruits. Eating fresh fruit is one of the healthiest ways to satisfy a sweet craving.
- Shop on a full stomach, read labels and don’t stock high sugar foods in the house- Experts say that if we shop hungry, we’re far more likely to lose sight of our dietary goals and load up on unhealthy and sugary foods. So always go grocery shopping on a full stomach. Eating less sugar isn’t as easy as just avoiding sweet foods. Hidden sugar is the silent ninja killer. Read the labels of all packaged and canned food that is being added to your shopping cart. Lastly, if you keep high sugar foods in the house, you are more likely to eat them. If you want to curb those sugar cravings, start by making them difficult to access. Out of the house, out of my mouth!
- Eat whole foods- Whole foods that haven’t been processed or refined should be your go to. They are mostly free of additives and artificial substances and preservatives. These foods include whole fruits, legumes, whole grains, vegetables and meat. Try to cook these foods from scratch instead of buying ready meals so you can avoid added sugars.
- Squash sugar cravings with tea- Next time you’re having a hard time ignoring the tiny cookie monster in your head begging for sugar, drink a cup of herbal or green tea. Mint, ginger, cinnamon teas will all help you fend off those sugar craving beastly thoughts and maybe even hit the sweet spot.
- Be careful with “healthy” processed snack foods- We all know the story of Red Riding Hood getting fooled by the wolf in her grandma’s clothing. Some processed snack foods come dressed as healthy snacks. They seem healthy at first glance but they are not. Loaded with added sugar they are wolves in grandma’s clothes.
- Switch to natural zero-calorie sweeteners or trade sugar for flavour- There are several artificial sweeteners on the market that are totally free of sugar and calories, but come with their own bag of side effects. For this very reason, it is best to avoid artificial sweeteners and choose natural zero-calorie sweeteners like stevia, erythritol and monk fruit.
If you are craving sugar and you just can’t seem to ignore it, consume a small, moderate portion of this sugary treat. If you want to cut back on sugar, you can start by cutting your serving sizes in half. You’ll get smaller doses of sugar, without sacrificing the sugary taste you crave.
“Eat less sugar.” A short and sweet suggestion but when it comes to actually putting it into action it isn’t very simple but it isn’t a herculean task either.
