Eating too much sugar can be detrimental to your health. In fact, eating too much sugar over time can cause an increase in insulin levels, which can lead to weight gain. In addition to gaining weight, eating too much sugar can ruin your teeth and also lead to type 2 diabetes. People who have conditions such as polycystic ovary disease or diabetes, may have to watch the amount of sugar they take in, in order to avoid major health complications.
Step 1
Keep your end goal in mind. If you are losing weight or cutting out sugar because you want a healthier lifestyle, remind yourself of this any time you think of eating something sugary. Imagine your ideal weight, or your new found energy, positive thinking can go a long way.
Step 2
Become familiar with the different names there are for sugar. Learn the hidden guises that sugar comes in, such as corn syrup, high fructose corn syrup, brown sugar, golden syrup, cane crystals and molasses.
Step 3
Eat foods from low on the glycemic index. The glycemic index is an indexing of foods that categorizes them according to the degree to which they raise insulin levels. Foods that are low on the glycemic index have less of an impact on insulin levels in the blood. Foods that contain lots of sugar are considered medium- or high-glycemic and should be avoided.
Step 4
Cut out snack foods, junk foods and processed foods, which may contain hidden sugars. As a rule of thumb, if it is not a whole food and it doesn't contain a label; avoid it.
Step 5
Eat naturally sweet foods such as carrots, apples, pineapples and sweet potatoes. Also eat natural sweeteners such as saccharin, aspartame and sucralose, which according to Mayo Clinic endocrinologist Dr. Maria Collazo-Clavell are okay, even for diabetics.
Step 6
Avoid eating cough drops or gum that contains sugar. Purchase sugar-free options.
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