Sugar is fine to eat in moderation, but when it is in nearly every processed food you consume in some form, it can be difficult to gauge that moderation. Sugar lends sweetness and flavor to many of favorite foods, but when consumed too freely, it can lead to issues with type 2 diabetes, weight gain and even tooth decay. Learn to limit your sugar intake so you can enjoy a treat now and then without binging and undoing your entire diet.
Step 1
Clean out your cupboards and fridge to remove sugary foods from your home. Without constant access to treats and candy, you'll be less likely to be tempted to binge.
Step 2
Read food labels before you consume processed items. You may be surprised at some foods which contain sugar, such as processed microwave dinners and frozen pizzas. Choose foods that are sugar-free, or cut back on sweet treats if you eat processed foods that contain sugar during meals.
Step 3
Stock your fridge with foods that are naturally sweet, such as fruit. While a piece of candy contains refined sugar, fat and calories, a piece of fruit is low in calories and contains only naturally occurring sugars. Reach for naturally sweet snacks often to help stabilize your blood sugar to avoid strong cravings.
Step 4
Portion foods before you consume them, especially when indulging in sugary snacks. Always check the serving size listed on the packaging, and serve yourself an amount equal to or less than that size. Do not eat out of the food's packaging.
Step 5
Brush your teeth with mint toothpaste or chew mint gum after you eat a moderately sugary snack. The taste of mint in your mouth can stop you from going back for more and binging on unhealthy treats.
References
- "Beat Sugar Addiction Now!: The Cutting-Edge Program That Cures Your Type of Sugar Addiction and Puts You on the Road to Feeling Great - and Losing Weight!"; Jacob Teitelbaum and Chrystle Fiedler; 2010
- "The Washington Times"; Sugar in Moderation Sweetens Life; April 2008
- CBS News; Stop Those Sugar Cravings; Rome Neal; February 2009
