Although sugar tastes good, it can have bad effects on your waistline and your health. Raw, brown or "natural" sugar is not much different than refined sugar -- it's simply sugar that contains molasses. Although sugar is added to many types of food and drink, it's possible to quit getting it in your diet with efforts to avoid it and reduce cravings.
Avoid Added Sweetneners
Added sugar goes by many names, but in any form it's still the sweet culprit you're trying to quit. Read ingredient lists to look for dextrose, sucrose, glucose, high-fructose corn syrup, fruit juice concentrates, lactose, maltose, fructose, molasses, malt syrup, corn sweetener, syrup, honey, invert sugar or brown sugar, and avoid foods that contain them. Even foods you wouldn't expect to contain sugar might, such as bread, frozen dinners or canned soup.
Steer Clear of Refined Carbohydrates
Foods made with refined carbohydrates convert to sugar and absorb rapidly during digestion, causing spikes and dips in your blood sugar. You're left feeling tired, shaky, hungry and most likely craving a quick sugar fix a short time later. Avoid white bread and other baked goods made with white, bleached or enriched flour, white rice, white potatoes, doughnuts, candy and other sweet foods and sugary soft drinks. Instead, have whole grains such as oatmeal and barley and foods made with whole-grains, such as whole-wheat bread.
Eat Regularly
Going too long between meals, no matter what you eat, sets you up for hunger and cravings, and increases the likelihood you'll break down and reach for a sugary snack. Instead, eat six small meals per day, or three meals and regular snacks. Make sure your meals and snacks are balanced and include both whole grains and protein to sustain you longer and keep blood sugar levels steady. Don't forget to include appetite-satisfying, heart-healthy monounsaturated and polyunsaturated fats in your diet, such as olive oil, olives, nuts, avocado, seeds and cold-water fish such as salmon, sardines and herring.
Avoid Artificially-Sweetened Drinks
If you think artificially-sweetened drinks can safely satisfy your sweet tooth, think again -- the sweet taste may make you crave real sugar. Instead, drink water, or make it more interesting with the addition of crushed fresh mint, cucumber slices or citrus fruit slices or zest. Have seltzer or sparkling water with 1 oz. of fruit juice added for flavor or try unsweetened iced herbal tea.
Health Effects
Quitting sugar is a good idea. A high intake of added sugar is linked to obesity, high blood pressure and a number of diseases, including type 2 diabetes, heart disease and stroke. The American Heart Association recommends women get no more than 6 tsp., or 24 g, of added sugar per day, and recommends men limit added sugar to 9 tsp., or 36 grams daily.
References
- MyPyramid.gov: What are Added Sugars?
- Harvard School of Public Health: Six Ideas for Low-Sugar Drinks
- HelpGuide.org: Nutrition for Women Eating Right to Look and Feel Your Best
- Harvard School of Public Health: Sugary Drinks or Diet Drinks: What's the Best Choice?
- "The New York Times"; The Claim: Brown Sugar Is Healthier Than White Sugar; Anahad O'Connor; June 12, 2007
- American Heart Association: Association Recommends Reduced Intake of Added Sugars
