Americans eat too much sugar. Refined sugar is found in sugary sodas and juices, processed foods, fat-free yogurt and designer coffees. According to the website Helpguide.org, a single, 12 oz. soda contains 10 tsp. of sugar. Refined sugars, such as those in soda, can cause your blood glucose to surge and dip like you were riding a bull at the rodeo, and over time, this desensitizes your insulin response and can lead to type 2 diabetes. Cutting back on sugar not only can help you reduce your calorie intake and lead to weight loss, but also can lead to better overall health.
Step 1
Track your nutrient intake for a week. Write down everything you eat and drink and write down the quantities you eat.
Step 2
Look at your journal at the end of the week and identify when and how you tend to introduce refined sugars into your diet. Look for sugary drinks such as sodas, juices, flavored coffees and sweet alcoholic beverages. Other culprits may include candy, sugary cereals, ice cream and low-fat yogurt. If you tend to like salty and crunchy snacks, beware. Processed foods such as chips and crackers may add sugar, but the complex carbohydrates they're made of are broken down quickly into glucose, causing the same spike in blood sugar that sweets cause.
Step 3
Identify small changes you can make to your diet to reduce sugar intake. Cut back on sodas and other sugary drinks. Make sure you're only drinking 100-percent juices if you drink fruit juice. Replace sweets with whole fruit. Drink sparkling water with small amounts of fruit juice mixed in.
Step 4
Read labels when you're at the grocery store. Choose foods with less than 10 grams of sugar per serving.
Step 5
Swap white breads for 100 percent whole wheat bread.
Step 6
Make homemade popcorn when you're craving a salty snack. Popcorn is a whole grain that provides plenty of fiber and breaks down slowly in your system. Throw kernels and a little oil and salt in a skillet over medium-high heat. Shake occasionally until the popcorn pops.
Step 7
Re-evaluate the small changes you've made and adjust as needed.
Tips and Warnings
- Don't try to change all of your habits at once. Choose one small habit to change and add more changes as you go.
- Watch out for food pushers. If you know friends or relatives who like to push goodies on you, or if a box of doughnuts is always sitting at the office, identify ways to avoid those temptations in advance.
Things You'll Need
- Nutritional journal
- Fruits
- Whole grain bread
- Sparkling water
- Popcorn kernels
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