Sugar is found in many different foods as either naturally occurring or as an additive. It is a simple carbohydrate that provides energy. However, unlike complex carbohydrates, which contain dietary fiber and whole foods, added sugars provide no nutritional value. Excess consumption of sugar increases the metabolic risk factors associated with heart disease and diabetes, such as increased triglycerides, cholesterol and insulin. These sugars can easily be removed from the diet.
Step 1
Buy products that have "no sugar added" and/or "unsweetened" on the label. For instance, a half-cup serving of unsweetened applesauce contains 12 g of sugar vs. its sweetened variety, which has 23 g of sugar, almost twice the amount.
Step 2
Read labels carefully to see whether sugar is listed as an ingredient. Sugar is added to many common foods, including pasta sauces, ketchup, soups, granola bars and yogurts. Look for all natural ingredients that are easily identifiable to ensure quality nutrition. Canned foods are typically high in both sodium and sugar as preservatives.
Step 3
Throw away any products in your kitchen cupboards and refrigerator that contain sugar. This includes sugar itself or the products in which it is hidden, including white sugar, brown sugar, high fructose corn syrup, honey and molasses. Check labels and the ingredients list.
Step 4
Use sugar substitutes. Consider natural sugar alternatives that provide zero calories, such as stevia, a naturally-occurring substance that comes from the leaves of a plant. Avoid or limit consumption of chemical-based sweeteners such as aspartame (NutraSweet) and sucralose (Splenda), as these might affect the body adversely, often causing stomach upset, headaches and other side effects.
Step 5
Use natural sweeteners in recipes for baked goods such as muffins and cookies. Dried fruit, bananas, unsweetened applesauce, vanilla or almond extract and cinnamon all add sweetness without the calories and other negative effects of sugar. Once you reduce sugar consumption, your body will adjust to the new tastes and textures of foods no longer diluted with sugar. Soon, you'll find sugary foods way too sweet.
References
- "Dr. Gott's No Flour, No Sugar Diet"; Peter Gott and Robin Donovan; 2007
- "Get The Sugar Out: 501 Simple Ways To Cut the Sugar Out of Any Diet (second edition)"; Ann Louise Gittleman; 2008
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