TRICKS FOR EATING LESS SUGAR

It's no secret that sugar is bad for your waistline and your overall health.  Regardless of this fact, most will admit, it's still hard to not eat it. It is especially difficult when sugar is hidden in foods disguised  as healthy such as juice and granola bars. According to the U.S. Department of Agriculture, the average American consumes roughly 47 pounds of cane sugar and 35 pounds of high fructose corn syrup per year. Not only do people underestimate just how much sugar we consume on a daily basis, but we assume that the health affects are only on weight and body composition.  However, weight loss is just one of the reasons to lower the amount of sugar in your diet.

How sugar affects your body:

1. Brain: Impairs your memory
2. Brain & Stomach: Increases your appetite
3. Circulatory System: Increases risk of heart disease
4. Mouth: Creates a breeding ground for bacteria
5. Pancreas: Increased risk of developing diabetes
6. Heart & Joints: Increases inflammation
7. Entire Body: Affects energy levels

 

Lowering sugar intake is becoming increasingly more important amongst our population.  So much so, that the World Health Organization cutting their sugar regulations by 50%, from less than 10% of total calories coming from sugar to 5% or less. Now, you might ask, what about fruit? Fruit sugar, known as fructose, is a simple naturally occurring sugar. While fruit does contain sugar, it is sugar in its natural form. Many fruits have fantastic health benefits, but choosing fruits lower in sugar, will benefit you in the long run. 

How to cut back:

1. Go natural: Eat or drink natural sources of sugar instead of added sugar.  Added sugars contain empty calories that do more harm than good. Eat fresh fruit and vegetables because they contain fiber which slows down the absorption of carbohydrates, improve cholesterol, aids in digestion, and helps to keep you full. When picking your produce, go for fruits and vegetables that are low in sugar.

 

2. Pay attention to portion size: On average, people should consume about two fruits and at least three cups of vegetables per day.  One serving of fruit contains 15 grams of sugar.

 

3. Learn to read food labels: Food labels lump together added and natural sugars. To get natural sugar sources, check the ingredients. A good rule of thumb, if you can't pronounce it or you don't know what it is, it probably isn't natural.  Furthermore, just because something says its "diet,' doesn't make it healthy. These are often packed with artificial sugars. Additionally, eat less packaged food because they also contain lots of hidden sugar.

 

4. Eat healthy fats: Food such as nuts, avocado, seeds, salmon, and olives help control blood sugar. Additionally, they keep the body satisfied longer so you are less likely to have an energy dip later in the day.

 

5. Raise your protein levels: Protein takes the longest to digest. You are less likely to crash if you are eating good quality protein every three to four hours.

 

6. Clean out your pantry: You are more likely to succeed when you don't have the temptation. Simple as that.