HOW TO CUT DOWN ON SUGAR
HOW TO CUT DOWN ON SUGAR
Slash Sugar
Added sugars are empty calories. Your
body doesn’t need them, and they can pack
on the pounds pretty quickly. The average
American eats about 22 teaspoons a day.
That’s more than triple what women should
get and double the recommended amount
for men. But it’s not hard to cut back on
sugar -- and maybe not even miss it.
Added sugars are empty calories. Your
body doesn’t need them, and they can pack
on the pounds pretty quickly. The average
American eats about 22 teaspoons a day.
That’s more than triple what women should
get and double the recommended amount
for men. But it’s not hard to cut back on
sugar -- and maybe not even miss it.
Sneaky Sugars
It may be an obviously smart move to reach
for cookies, candy, and other sweets less
often. But sugar lurks in processed foods,
including savory ones like sauces and
dressing. Food manufacturers use sugar to
extend their products’ shelf life. Aim to eat
more fresh foods and fewer of those that
are sold in packaging.
It may be an obviously smart move to reach
for cookies, candy, and other sweets less
often. But sugar lurks in processed foods,
including savory ones like sauces and
dressing. Food manufacturers use sugar to
extend their products’ shelf life. Aim to eat
more fresh foods and fewer of those that
are sold in packaging.
Be a Sugar Sleuth
These are few of the names for added sugar. Many food
labels will have to list the amount starting in January
2020:
•Evaporated cane juice
•Fruit juice concentrate
•Brown rice syrup, malt syrup, corn syrup, date syrup
•Barley malt
Galactose or glucose
A teaspoon holds 4 grams of sugar. Men should get no more
than 9 teaspoons and women no more than 6 teaspoons a day.
These are few of the names for added sugar. Many food
labels will have to list the amount starting in January
2020:
•Evaporated cane juice
•Fruit juice concentrate
•Brown rice syrup, malt syrup, corn syrup, date syrup
•Barley malt
Galactose or glucose
A teaspoon holds 4 grams of sugar. Men should get no more
than 9 teaspoons and women no more than 6 teaspoons a day.
Go Slow
Some people find it hard to give up sugar
cold turkey. So it’s best to cut back in steps.
If you usually enjoy your coffee with 2
spoonfuls of sugar, try it with 1½. Keep
stirring in a bit less and less over time. Who
knows, you just might discover that your
prefer your java black.
Some people find it hard to give up sugar
cold turkey. So it’s best to cut back in steps.
If you usually enjoy your coffee with 2
spoonfuls of sugar, try it with 1½. Keep
stirring in a bit less and less over time. Who
knows, you just might discover that your
prefer your java black.
Smart Swaps for Coffee and Tea
Lemon, licorice, and anise are good flavorings
for your tea. For coffee, try cinnamon, vanilla
extract, or unsweetened cocoa powder. If you
can drink milk, stir some in to add sugar that’s
natural, but not sweet. Tip: Scan the nutrition
information for your favorite coffee-shop
beverage to learn which ones are loaded with
the sweet stuff.
Lemon, licorice, and anise are good flavorings
for your tea. For coffee, try cinnamon, vanilla
extract, or unsweetened cocoa powder. If you
can drink milk, stir some in to add sugar that’s
natural, but not sweet. Tip: Scan the nutrition
information for your favorite coffee-shop
beverage to learn which ones are loaded with
the sweet stuff.
Rethink Soft Drinks
A regular 12-ounce can of soda has 8
teaspoons of sugar. So swap your sodas.
Sip on ones with less sugar, artificial
sweeteners, or nothing at all. Ease your
taste buds off sugar over time. Someday,
your go-to drink might be sparkling water
with a splash of fruit juice.
A regular 12-ounce can of soda has 8
teaspoons of sugar. So swap your sodas.
Sip on ones with less sugar, artificial
sweeteners, or nothing at all. Ease your
taste buds off sugar over time. Someday,
your go-to drink might be sparkling water
with a splash of fruit juice.
Favor Fruit
The sugar found in fruits is a great way to
sweeten meals. Sprinkle raisins and
chopped dates into salads and grain
dishes. Add fruit salsas and chutneys to
grilled or roasted meats, poultry, and fish.
Mind the fruit portions, since natural
sugar is still sugar.
The sugar found in fruits is a great way to
sweeten meals. Sprinkle raisins and
chopped dates into salads and grain
dishes. Add fruit salsas and chutneys to
grilled or roasted meats, poultry, and fish.
Mind the fruit portions, since natural
sugar is still sugar.
Better Breakfast
Some servings of children’s cereal have as
much sugar as three chocolate chip
cookies! Try switching to whole-grain hot
cereals like regular cooked (not instant)
oatmeal. They usually have very little or no
sugar. Mix in some mashed bananas or
apples and cinnamon to kick the flavor up a
notch.
Some servings of children’s cereal have as
much sugar as three chocolate chip
cookies! Try switching to whole-grain hot
cereals like regular cooked (not instant)
oatmeal. They usually have very little or no
sugar. Mix in some mashed bananas or
apples and cinnamon to kick the flavor up a
notch.
Bring on the Heat
Grilling or roasting brings out the sweetness in
fruits. Add them to desserts or enjoy them all by
themselves. Think baked apples, poached
pears, grilled pineapple, and the like. You can
do the same with veggies. Roasted sweet
potatoes and carrots are surprisingly sweet,
compared to their raw versions. Sautéed onions
and fire-roasted red peppers add sweet notes to
many savory dishes.
Grilling or roasting brings out the sweetness in
fruits. Add them to desserts or enjoy them all by
themselves. Think baked apples, poached
pears, grilled pineapple, and the like. You can
do the same with veggies. Roasted sweet
potatoes and carrots are surprisingly sweet,
compared to their raw versions. Sautéed onions
and fire-roasted red peppers add sweet notes to
many savory dishes.
Sub in Spices
You detect 80% of flavor through your
nose. So trick your brain by cutting a
quarter of the sugar in non-baking recipes
and replacing it with sweet-smelling spices
like cinnamon, nutmeg, and vanilla. Spices
are good for your body, too. They’re packed
with nutrients like calcium, fiber, iron,
magnesium, and vitamins like C, K, and A.
You detect 80% of flavor through your
nose. So trick your brain by cutting a
quarter of the sugar in non-baking recipes
and replacing it with sweet-smelling spices
like cinnamon, nutmeg, and vanilla. Spices
are good for your body, too. They’re packed
with nutrients like calcium, fiber, iron,
magnesium, and vitamins like C, K, and A.
Stir in Applesauce
Bake with unsweetened applesauce in
place of sugar in your muffins, banana
bread, and cakes. It adds texture and taste,
and no added sugar. Try a 1-to-1 swap to
start, and experiment until you hit the right
balance. Since applesauce is watery, cut
down on liquids in your recipe by about a
quarter-cup.
Bake with unsweetened applesauce in
place of sugar in your muffins, banana
bread, and cakes. It adds texture and taste,
and no added sugar. Try a 1-to-1 swap to
start, and experiment until you hit the right
balance. Since applesauce is watery, cut
down on liquids in your recipe by about a
quarter-cup.
Healthier Frosting
Try this chocolate-avocado frosting on your
next cake. It has less sugar then regular
chocolate frosting and packs nutrients like
fiber, healthy fats, and protein:
•Mix 2 ripe avocados in a blender or food
processor.
•Add ½ cup cocoa powder, ¼ cup maple
syrup, and ¼ tsp vanilla extract.
•Salt to taste.
Try this chocolate-avocado frosting on your
next cake. It has less sugar then regular
chocolate frosting and packs nutrients like
fiber, healthy fats, and protein:
•Mix 2 ripe avocados in a blender or food
processor.
•Add ½ cup cocoa powder, ¼ cup maple
syrup, and ¼ tsp vanilla extract.
•Salt to taste.
Watch Condiments
Sugar lurks in many bottles. Barbeque sauce,
ketchup, and salad dressings are often loaded
with surprising amounts of sugar. Why not
make your own seasonings and condiments?
Whip up an easy vinaigrette with olive oil, red
wine vinegar, Italian spices, and garlic. Fresh
or dried herbs can add flavor to meats. Another
tip: Try no-sugar-added pasta or marinara
sauce, with a dash of your own spices.
Sugar lurks in many bottles. Barbeque sauce,
ketchup, and salad dressings are often loaded
with surprising amounts of sugar. Why not
make your own seasonings and condiments?
Whip up an easy vinaigrette with olive oil, red
wine vinegar, Italian spices, and garlic. Fresh
or dried herbs can add flavor to meats. Another
tip: Try no-sugar-added pasta or marinara
sauce, with a dash of your own spices.
Limit No-Calorie Substitutes
Artificial sweeteners can be 150 times
sweeter than sugar but have little or no
calories. What’s not to like? For one thing,
they may make you crave sweets more and
lead to unhealthy food choices. Artificial
sweeteners don’t spike your blood sugar,
so they can help you manage your
diabetes. Ask your doctor if and how long
you should use sugar substitutes.
Artificial sweeteners can be 150 times
sweeter than sugar but have little or no
calories. What’s not to like? For one thing,
they may make you crave sweets more and
lead to unhealthy food choices. Artificial
sweeteners don’t spike your blood sugar,
so they can help you manage your
diabetes. Ask your doctor if and how long
you should use sugar substitutes.
Pick Dark Chocolate
Adore chocolates? No need to deny
yourself. Just choose dark chocolate. It
usually has less sugar and fat than milk or
white chocolate. Studies have shown that
dark chocolate can keep your heart healthy,
too. The higher the cocoa content, the
better. So look for dark chocolate that has
70% cocoa or higher. Nibble 1-2 ounces a
few times a week for a smarter way to
satisfy your sweet tooth.
Adore chocolates? No need to deny
yourself. Just choose dark chocolate. It
usually has less sugar and fat than milk or
white chocolate. Studies have shown that
dark chocolate can keep your heart healthy,
too. The higher the cocoa content, the
better. So look for dark chocolate that has
70% cocoa or higher. Nibble 1-2 ounces a
few times a week for a smarter way to
satisfy your sweet tooth.
Thank You
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