When most people think of reducing the sugar in their diet they tend to cut out dessert and obvious sugary foods like candy and soda. However, sugar has crept its way into a lot more everyday foods that we may not suspect. The average person should consume no more than 6 teaspoons of added sugar in their diet and that can be difficult.
1. Read Food Labels
If you must buy processed foods take the 30 seconds and scan the nutrition label to see how much sugar is in what you are eating. There is added sugar in lots of items we wouldn’t necessarily suspect like canned tomatoes, salad dressing, crackers and bread.
2. Learn the Synonyms for Sugar
High-fructose corn syrup, sucralose and fructose are all just a different way to say sugar, which can make reading a food label difficult as you may not be able to easily identify the sugar product immediately.
3. Eat Breakfast
The best way to keep your appetite in check is to eat breakfast. This stops blood sugar from getting low and revs up your metabolism and may even prevent mid-afternoon crashes, where we tend to indulge in less nutritious foods.
Where possible buy unsweetened alternatives such as: unsweetened coconut, unsweetened chocolate, unsweetened apple sauce and unsweetened almond milk. Anywhere you can avoid unnecessary sugar opt for it.
5. Eat More Protein and Fat
6. Avoid Sweeteners
7. Add More Flavours to Food and Beverages
Adding citrus wedges like lemon and lime to water can help satiate the need for flavor in drinks and they have zero calories. Also, adding spices to meat will mean you can avoid things like BBQ sauce or ketchup, which have added sugars.
8. Avoid Sugary Drinks
9. Have Dessert
10. Eat Fruit and Vegetables
Consuming whole foods, food right from the farm or garden is the best advice. Picking up a delicious juicy apple is a better way of getting a sweet fix than picking up a candy bar. It’s also better to eat a piece of fruit for the fibre and nutrients than to drink a glass of juice.