7 ways to cut back on sugar
7 ways you can reduce your daily sugar consumption starting today.
From: Balanced Habits
Weight gain…Heart Disease…High Blood Pressure…Diabetes…Cavities. These are just some of the consequences of consuming too much sugar.
Here are seven things you can start doing immediately that will help you fall within the
recommended daily sugar consumption guidelines…
1. If you eat yogurt, switch to plain yogurt – There are two categories of sugar you need
to be mindful of if you’re looking to cut down on your sugar intake: 1) Naturally occurring
sugar and 2) Added sugar. Naturally occurring sugar, of course, is the best. Naturally
occurring sugar is found in fruits, vegetables, milk and plain yogurt. So not only does
plain yogurt have less sugar, but because the sugar it contains occurs naturally you don’t
have to include it in your daily sugar intake count. If you have some doubt whether the
sugar in the yogurt you’re eating is plain and contains naturally occurring sugar, look at
the ingredients. If it contains any of the ingredients listed in #8 below, then the sugar it
contains is “added sugar” and should only be eaten if it keeps you within your
recommended daily sugar allotment.
2. Avoid artificial sweeteners and products that contain them – One of the conclusions
found in a 2010 study published in the Yale Journal of Biology and Medicine was that
“because they are sweet, [artificial sweeteners] encourage sugar craving and sugar
dependence.” For anyone serious about reducing their sugar intake this is not a good
thing. Turns out our brains don’t know the difference and keep the sweet craving alive!
3. Eat plenty of fruits and vegetables – This is a no-brainer. Fruits and vegetables
contain naturally occurring sugar which you don’t have to count towards your
recommended daily sugar intake total. What’s more, naturally occurring sugar is basically
“self-regulating” because while it’s easy to eat a whole bag of candy, you can only eat so
many apples and oranges each day until you decide that you’ve had enough.
4. Only drink water – Ok, only drinking water might be difficult, but instead of reaching for
an orange juice, soda, energy drink, or fruit drink (which are all packed with sugar), reach
for a water. It’s the healthiest liquid on earth. In addition to containing no sugar, it’s
great for weight loss, will give your skin a healthy glow and, among other things, it will
quickly restore your energy level should you become de-hydrated. Regarding flavored
water…while some flavored water is high in sugar there are some brands that don’t list
any sugar on their label. Chances are that means it’s chocked full of artificial ingredients,
food colorings, corn syrup and so on. So either way, going with regular old water still
makes the most sense.
5. Cut down on processed food – A Time Magazine story from May 2015, talks about a
study that for the purpose of their analysis separated processed foods into four categories:
Minimally processed, Basic processed, Moderately processed, Highly processed
While we love processed foods for their convenience, they are also known to be high in
sugar. The takeaway here is that the less food you eat that has a nutrition label attached
to it, the better it is for you and your family’s health. The rule of clean eating? “The fewer
hands that have touched your food before yours, the better it is for you.”
6. Cut down on “white food” – The term “white food” generally refers to food that has
been refined or processed. Examples of white food are flour, rice, pasta, cereal and simple
sugars. In the digestive process, sugar and starches are turned into sugars. (There are
three types of carbohydrates: sugar, starch, and fiber.) What happens when you eat too
many refined carbs? Obesity, heart disease, diabetes and so on.
7. Read the nutrition labels – Check the amount of sugar per serving level on every
processed food item you buy. Often the servings sizes listed are smaller than what you
might consider a serving size. It’s critical that you work out the sugar level a food
contains for your typical serving size.
The physical health benefits of getting your daily sugar intake within the recommended level are
indisputable. But there are other reasons to get your sugar consumption under control. You’ll
have a sense of accomplishment and be a good role model for other people in your life. Plus
studies have shown overconsumption of sugar may lead to an increased risk of depression and
It all adds up to this…
To live a healthy, long and enjoyable life you need to stay within the daily recommended level of sugar consumption.
If you want to learn more about how to be healthy, lose weight or feel better contact us at www.bodyworksprescott.com or www.personaltrainingwithlisa.com