Slash Sugar from your Diet

How to Slash Sugar from your Diet

How to slash sugar from your diet and get healthy, the right way!


I truly believe that sugar is our #1 health concern. We all know now that fat is not to blame for high cholesterol and heart disease, but in fact it is sugar, or a combination of a high fat/high sugar diet.

Yes, it has been sugar all along. According to an article published in JAMA Internal Medicine, newly discovered documents from the 1960s claim the sugar industry paid scientists to point the blame at fat.

Sugar is literally in every packaged food item these days. Especially “healthy” foods that you would not think has added sugar. Such as tomato sauce, crackers, salad dressings, granola bars, yogurt and condiments like BBQ sauce and ketchup.

Why do they do it?

Sugar is highly addictive and makes food taste better. It has been proven that our brains react to sugar the same way it would react to cocaine. That’s some powerful stuff! Once a food manufacturer gets you “addicted” to their product, you buy more, they make more money and it’s a win for them.  It all comes down to money, they don’t care about our health.

How much is too much?

According to the World Health Organization (WHO), it is recommended that your daily sugar intake is no more than 5% of you daily caloric intake, but if you can get down to 10%, that’s a good start.

What does that look like?

For an 1,800 calorie diet, 5% is equivalent to 90 calories or approximately 6 teaspoons of sugar a day or 24 grams. To put that into perspective, one can of soda has 40 grams of sugar, almost double the recommended amount.

What can you do to reduce the amount of sugar in your diet?

If you currently consume a large amount of sugar, it’s best NOT to quit cold turkey but instead start implementing small changes that soon turn in to lifelong changes.

Slash Sugar from your Diet

1. Swap sugary soda for flavoured water

Don’t drink your calories. Avoid sodas, juice, energy drinks and sugary cocktails. Instead try plain water or soda water with a squeeze of lime or lemon or add a few berries. Still find it too plain? Add a few drops of alcohol-free liquid stevia for a bit of added sweetness, but make it your goal to reduce the sweetener within a few weeks.

2. Add more healthy fats and protein

Add foods like avocado, coconut oil, full-fat coconut milk, eggs, grass-fed meats and raw nuts to your diet. Fats are more satiating and will keep you feeling full for longer and stabilize your blood sugar levels. Protein boosts metabolism and increases energy.

3. Read your labels

Become a Sugar Sleuth! Did you know that there are over 60 different names for sugar? Food manufactures know exactly how to trick us. They can list the sugars separately so you might think just because sugar is not at the beginning of the list of ingredients, it’s not as bad. However, they can list 6 different names for sugar, meaning you are actually consuming more sugar than you thought.

Learn to identify all of the different names for sugar and don’t let the food manufacturers fool you! Anything ending with “ose” is sugar: fructose, sucrose, glucose, maltose, dextrose. Watch for corn syrup and high-fructose corn syrup, rice syrup, barley malt, they are all different types of sugar.

4. Don’t substitute with artificial sweeteners

Our bodies are smart, they know when you’re trying to trick them. When you substitute sugar for artificial sweeteners your body will still release insulin as if you’ve eaten sugar causing your blood sugar to spike and increase cravings.

5. Eat real food instead of packaged food

OK, I know this one is easier said than done. Sure, eating real food may involve a bit more prep but in the end your body will thank you. Try to get all of your nutrients from real foods like vegetables, fruit, meat, poultry, eggs and dairy and whole grains if you can tolerate them.

Once you start reading labels, you will quickly see how much added sugar is in packaged food.

It is very easy to go above and beyond the recommended amount of sugar when you think you’re eating healthy.

 

Cut back on sugar swap this for thatSee how easy it is to go over 24 grams a day?

With just a few simple swaps you can decrease those hidden sugars by four times the amount. 

Don’t make all of the changes at once. Start small and before you know it you will be slashing sugar from your diet and on your way to a healthier new you!


What tips and tricks do you use to cut back on sugar?

Do you avoid packaged foods or go for convenience?


Read more…

5 Tips to Achieve Your Health Goals

 

4 Comments

  • patrick@looneyforfood.com January 11, 2018 at 4:00 pm

    Great post! We can all slash sugar from our diets and reap the benefits. Both real and fake sugars!

    Reply
  • Robynette January 12, 2018 at 8:06 pm

    Ugh nothing boggles me more than the yogurt section!!!

    Reply
    • happyhealthfreak January 12, 2018 at 11:12 pm

      Right?! So much added sugar. Totally not necessary.

      Reply

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