FLASH: Finally, people are getting the message about the dangers of sugar.
Fully, 70% of Americans have cut back on foods high in added sugars aka processed foods, that according to a survey by the International Food Information Council Foundation, but there is a long way to go.
A Key ways to reduce your sugar intake is by drinking plain water or low- and no-calorie beverages instead of soda and flavored waters.
Pre-sweetened beverages represent 50% of all the added sugars American people eat.
Note, while 100% juices have only natural sugars, they do not have the fiber found in the whole fruit and could cause blood sugar spikes, so you need to be very careful about your intake of them if at all.
Avoid these as much as possible or totally, as follows:
- Soft drinks, including soda.
- Fruit-flavored drinks.
- Sweetened coffee and teas.
- Energy drinks.
- Alcoholic beverages.
- Flavored waters.
It is important to know the various names sugar goes by.
There are at least 61 forms of added sweeteners used in processed foods, according to the University of California, San Francisco’s SugarScience. They include various types of sugars, syrups and other ingredients ending in “ose.”
To uncover sources of sugar in your diet, read the ingredients label of every food you buy, including those you may not associate with sugar, like yogurt, protein bars, whole grain cereals and even some salty snacks. And just because a label says no “high-fructose corn syrup” does not mean it’s free of all added sugars.
Find ways to satisfy your sweet tooth naturally, such as with fresh or no-added-sugar frozen fruits. And when cooking, you can safely reduce the sugar in recipes by 33%. Also, experiment with sugar substitutes, as some are formulated especially for baking.
Eat healthy, Be healthy, Live lively