According to Healing Daily, the average American ingests two to three pounds of sugar a week. Even people who don't eat sugar in its granulated form can quite easily ingest this amount from eating baked sweets, foods that contain corn sugar and drinking juices or sodas that contain high fructose corn syrup. Having too much sugar in your diet can cause diabetes, which can lead to heart disease. However, these conditions can be prevented by simply cutting down on sugar in your diet.
Step 1
Replace white rice with brown rice. White rice is composed mostly of carbohydrates, which becomes glucose in the body. Brown rice has less carbohydrate content and contains more fiber.
Step 2
Use sugar replacements or artificial sweeteners in place of sugar or syrup.
Step 3
Choose fresh fruit over fruit juice. Eating whole fruit will help you avoid the added sugars in many marketed fruit juices or sodas.
Step 4
Choose unsweetened tea and add honey instead of sugar.
Step 5
Eat vegetables that do not contain starch. Starchy vegetables such as potatoes and corn contain a large amount of sugar.
Step 6
Choose sugar free gum and mints.
Step 7
Eat frequently. Eat small meals throughout the day and include fresh fruit and vegetables when you can, this will reduce sugar cravings that are caused by low-blood sugar levels.
Tips and Warnings
- If you find that you are craving sugar or carbohydrates, get your blood tested. Sometimes sugar cravings can be the side-effect of diabetes or polycystic ovary syndrome. Read the nutrition label on packaged products. Some foods that do not look like they contain sugar, such as bread, may contain a considerable amount. If you find that you are craving sugar or "junk food" because of depression and emotional eating. Try utilizing stress relieving techniques such as deep breathing and meditation to reduce stress levels. According to the Women to Women website, serotonin--the feel good hormone--is released in small bursts after eating sugar and starchy carbohydrates. After experiencing this temporary 'high,' the serotonin levels return to normal. This may cause people to develop a sugar addiction.
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