1. Limit Simple Sugars, Not Complex Carbohydrates
Most often, people associate the word "sugar" with table sugar. There are several types of sugars, simple sugars, such as your table sugar or high fructose corn syrup, and complex carbohydrates, such as starches and fiber, more complex in their structure. Strive for high-fiber vegetables, fruits and whole grains in most meals--desserts might be tempting, but they contain simple sugars, so use them sparingly, as treats.
2. Read Food Labels
Confused at the difference between raw sugar, cane sugar and invert sugar on food labels? Don't panic, you're not alone. Deciphering ingredients on products is a challenging experience. Some dietitians recommend choosing products with few ingredients--about five or less, especially ones that you can find in the grocery store (that means they are not additives or other blends of unknown origin). What other words for sugar should you be aware of? Sweeteners such as brown sugar, invert sugar, crystallized cane sugar, raw sugar, malt, molasses, maple syrup, dextrin and high-fructose corn syrup (HFCS).
3. Think Fructose is a Healthier Choice?
Unfortunately, it isn't. Fructose and sucrose are different sugars, yet both are simple carbohydrates. The healthy fructose is the one found naturally in fruit. Recommendations for fresh produce has increased from 5 servings of vegetables and fruit to 5 to 9 servings daily. So, add fresh fruit to your morning smoothie or slice some peaches with your breakfast cereal. What about industrialized fructose, the high-fructose corn syrup (HCFS) added to products? Limit HCFS consumption found in baked foods, desserts, beverages, soft drinks, salad dressings, candies, gums and syrups.
4. Substitute Simple Sugars in the Kitchen
If you enjoy experimenting with seasonings, sweetness can be found in your pantry. Modify recipes by using fresh fruit and 100% fruit juice or freshly squeezed juice to replace table sugar. What a simple way to add vitamins, minerals and fiber to your favorite dessert! For a hint of sweet flavor, try non-traditional spices--allspice, ginger, cinnamon, nutmeg or cardamom. Cook rice with cinnamon instead of plain boiling water, or steam broccoli with a touch of ginger.
5. Analyze Sugar-Free or Reduced Sugar Products
It's good to be informed, even if it means spending more time analyzing "sugar lingo." As you walk the supermarket aisles, words such as "sugar-free" or "reduced sugar" and even "No added sugar" might sound familiar. It's important to realize that sugar-free means less than 0.5 grams of sugar per serving. Knowing this, check the serving size of your product, then multiply by the number of servings or portions you usually consume to analyze if this product is as "healthy" as you first imagined. What about the term "reduced sugar"? This just means it contains at least 25% less sugar per serving compared to the original version.
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