Simple sugars are carbohydrates that are digested quickly by your body and in most cases have less nutrient content than complex carbohydrates. Known as "monosaccharides," simple sugars include fructose, glucose and galactose. They are present in several different foods including both processed and natural. Avoiding simple sugars completely is not always recommended, because some also provide valuable nutrients. However, staying away from the harmful simple sugars can be accomplished.
Step 1
Limit your consumption of candies, cakes, sodas, donuts and sugary breakfast cereals. Sweet junk foods are usually loaded with simple sugar and offer little in the way of nutrition.
Step 2
Substitute whole grains for white flour products such as breads, pasta, wraps and pitas. Whole grains are complex carbohydrates that take longer to digest and help regulate your blood sugar.
Step 3
Eat fruit in moderation, but don't avoid it completely. Fruits are sweetened with the simple sugar fructose, but they also contain many vitamins, minerals, antioxidants and fiber that are beneficial to your health. Eat the whole fresh fruits rather than drinking the juice or eating it dried. Also avoid canned fruits which are usually packed in sweet syrup.
Step 4
Drink milk in moderation, and avoid chocolate milk or other varieties that are sweetened with sugar. Milk contains the simple sugar galactose, which combines with glucose to make the milk sugar lactose, according to the Adult Metabolic Transition Project. Milk also contains calcium and protein, so drinking a glass per day shouldn't cause you any harm.
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