A Quick Guide for Cutting Down on Sugar

Most people love sugar. It’s sweet, great for giving us spikes in energy, and a wonderful way to indulge in something special when you want a treat.

Unfortunately, as great as sugar might taste, it’s not so great for your health. Added sugars are responsible for around 17% of the total calorie intake of adults in the US, and all that sugar leads to weight gain.

If extra weight around the hips isn’t enough to put you off sugar, how about the fact that eating too much sugar could increase your risk of heart disease, acne, diabetes, and even certain kinds of cancer?

As studies continue to emerge into the potential dangers of sugar, it’s never been more important for people to start thinking about changing their diet.

Today, we’re going to cover some quick and simple tips to reduce your risk of consuming too much sugar on a day-to-day basis.

Drink Water

Outside of water, most of the drinks we have on a daily basis contain some amount of sugar – even if you’re not aware of it.

Soda and fruit juices are packed full of sugar, which adds to your daily calorie intake. While there are some “zero sugar” options out there, it’s also worth keeping an eye out for additives which might be detrimental to your health in these substitutes.

The best way to cut down on the amount of sugar you drink is to switch your soda, sugar-laden coffees, and other beverages with a refreshing glass of water. Water is more likely to quench your thirst than any other drink, and it can even give you an energy boost by reducing dehydration.

Try Alternative Desserts

There’s nothing wrong with indulging in a dessert from time to time, but it’s important to remember these foods don’t provide much nutritional value.

Most desserts are packed full of sugar, which causes spikes in your blood sugar content, which leaves you feeling hungry and tired.

Desserts made with grain and dairy, like pies, ice cream, and doughnuts, also account for more than 18% of the added sugar in your diet.

The best way to replace your desserts and still handle your sweet tooth is to enjoy some fruit. Fresh and baked fruits increase the amount of vitamins, minerals, and antioxidants you get, without the excess sugar.

Check Sauce Labels

We often expect to deal with added sugar in sodas and desserts, but sugar can also hide in other foods that you may not be as aware of.

For instance, sauces like ketchup and barbecue sauce are high in sugar. One single tablespoon of ketchup can contain around 5 grams of sugar, which makes it sugarier than ice cream!

Look for condiments with “no added sugar” on the labels to reduce your intake of the sweet stuff in these products.

You can also look for alternative ways to season your foods and delight your taste buds. For instance, look at pesto, mustard, chili, herbs and spices, and even citrus fruit juices like lemon and lime.

Forget Low-Fat Foods

This might seem like an odd suggestion, but low-fat varieties of food aren’t always ideal for your sugar intake. Though some low-fat solutions can help you to lose weight, many actually contain more sugar than their full-fat counterparts.

For instance, a full-fat plain yogurt will usually contain around 8 grams of naturally occurring milk sugars and around 104 calories. The same kind of low-fat yogurt could contain up to 144 calories and 24 grams of sugar.

To ensure you’re really making the healthy choice with your food, read the label and double-check everything. You can usually compare labels quite quickly either in the store or by looking up what you want to eat online.

Be Careful with “Healthy” Snack Foods

Finally, some processed foods look healthy at first glance, but actually don’t have the same benefits of a less healthy-looking breakfast. There are tons of “natural” and healthy granola and protein bars which contain as much sugar as your standard candy bar.

For instance, dried fruit is fantastic for nutrients, antioxidants and fiber, but it’s also packed full of natural sugar in concentrated levels.

Some varieties of breakfast bars are also candied with added sugar, which means you get a higher sweetness boost and a worse sugar hangover later.

Ensure that you check the ingredients on any snack food or breakfast food you’re eating.

If you’re running out of ideas for sugar-free alternatives, you can always try things like fresh fruit, which has less concentrated sugar. Other options include hard-boiled eggs, jerky with no sugar added to the seasoning, and various kinds of nuts and seeds.

Reducing the sugar in your diet might seem like a challenge, but it can be much simpler than you’d think! Try these tips and enjoy life without all the sugar.

A Surprising Truth About Personalized Nutrition

Did you ever buy a diet book because a friend raved about it, but your experiences were like night and day? She felt invigorated and lost weight. You dragged yourself around and wondered if your bathroom scale was broken.

Scientists are starting to prove what you probably suspected for years. Different people respond differently to the same foods.

Recent studies show that individual genetic traits and metabolism rates determine what foods will help you lose weight and stay healthy. Even the government has modified its one-size-fits all nutritional recommendations to take into consideration factors like age, gender, and levels of physical activity.

It's time to find a diet that works for you. See why you need a personal food plan and learn how to develop one.

Why You Need a Personal Food Plan

1. Build confidence. It's easy to doubt yourself when your sincere efforts fail to pay off. A diet that's designed with you in mind will reward you with success. Each milestone you reach inspires you to keep going.

2. Manage chronic conditions. Personalized nutrition is especially important if you're dealing with serious health issues. For example, if you have diabetes, you need to know that the glycemic index is just an average figure. Any specific food may have a smaller or greater effect on your blood sugar levels.

3. Keep weight off. More than 80% of adults who lose weight gain at least that much back within two years. Permanent lifestyle changes that are realistic for you will help you to stay in top condition for the long haul.

Creating a Personal Food Plan

1. Talk with your doctor. Your doctor's office is an excellent first stop. Follow your doctor's recommendations about nutrition and exercise.

2. Consult a nutritionist. For additional assistance, your physician may refer you to a nutritionist or dietitian. You can also contact the Academy of Nutrition and Dietetics to find a qualified professional near you.

3. Keep a journal. Whether you work with a professional or on your own, a journal is a useful tool. Spot patterns by writing down what you eat and when.

4. Act your age. Your dietary needs change as you age. You may need to cut back on calories, and watch out for side effects of various medications.

5. Understand your BMI. Your body mass index and related metabolic rate are two concepts that can help you estimate your calorie needs. Search for free online calculators or ask your health team about how to take your measurements.

6. Consider your gender. Dietary recommendations are similar for males and females until about age 10 when puberty and hormones create a new scenario. At that point, women generally need fewer calories and more calcium and iron than men.

7. Explore your genes. Genetic counseling raises sensitive issues such as privacy, but may continue to play a larger role in health care and nutrition. Learn about your family's medical history and talk with your doctor about your concerns.

8. Budget your time. Design a diet that fits your schedule. Do you enjoy spending hours in the kitchen or do you need a list of healthy take-out options?

9. Seek support. Programs like Weight Watchers consistently score high ratings because of the social support they provide. Let your family and friends know what they can do to help you eat healthy.

10. Exercise regularly. As always, physical activity is the other side of the equation. The safest way to lose weight includes more whole foods and daily exercise.

Learn more about your health online when you read the rest of our information here about: Clean Eating guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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