5 Ways To Eat Less Sugar

5-ways-to-eat-less-sugar

You may or may not know that eating too much excess sugar can have health risks. The daily recommendations for added sugar is no more than 25 grams per day, and many of us get more than that from one snack or meal. Added sugar in foods contains no nutrients, can cause weight gain, raise cholesterol and cause issues with blood sugar maintenance.

So what is added sugar? Added sugar is anything that’s been added to food and doesn’t include naturally occuring sugars like those in fruit, dairy and even vegetables. How to know if your food has added sugar? A good rule of thumb is to stick to whole foods, but check the label on products, if sugar is listed in the ingredients - it’s in there.

Maybe you already avoid the obvious sugar culprits but you might be surprised at much how sugar is in other foods you eat on regular basis. If you’re interested in cutting down on added sugar, here are some ways to do it and feel better in the process.

5 Ways to Eat Less Sugar

1. Educate Yourself
Like we talked about, avoiding processed foods is the first step, but the second step is checking the label if you do eat these foods. Sugar can come in many forms, check out this list of different names of sugar so you know what you’re looking for.

2. Avoid Drinking Your Sugar
Beverages can have more sugar than you’d think. Many packaged juices contain 30-40 grams of sugar per serving and a grande vanilla latte packs 35 grams of sugar. When sugar is consumed in this way, our brain doesn’t automatically register the calories or sugar and it doesn’t seem as fulfilling as a piece of cake but can still spike your blood sugar in the same way.

3. Choose Unsweetened Versions
A lot of yogurts and non-dairy milks come in both unsweetened and “regular”. Make sure to check the label and opt for unsweetened, you most likely won’t notice the difference in taste but can skim some sugar off your day.

4. Pick Fresh
Choosing fresh fruit over dried fruit will leaving you feeling more full and are less likely to alter blood sugar dramatically because of the fiber and water. Also, many dried fruits contain added sugars or syrups.

5. Don’t Fear Fat
Often when you feel like something sweet what you’re really looking for is energy. Choosing a snack with some healthy fat, and a bit of protein will be more satisfying in the long run and give you more energy. Try a tablespoon of peanut butter with half an apple or some cheese and a couple whole grain crackers. 

It may seem daunting at first, but sugar can be addictive so slowly cutting it out can help retrain your palate and leave you feeling more energized and sleeping better. Let us know if you have any other tips that have helped you limit added sugars!

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