Reducing or eliminating sugar from your diet is challenging. According to the U.S. Department of Agriculture, sugar is the number one food additive, found in hot dogs, condiments, breads and wide range of other processed foods. But if you are prediabetic or diabetic and have high blood sugar, getting control of your sugar consumption is crucial to your health. People who are diabetic are unable to use insulin to transport glucose to cells. As a result, blood sugar increases, which can lead to diabetic coma and death, according the American Diabetic Association.
Step 1
Cut sugary treats, including cookies, sodas, and candy. Sweet beverages, such as mocha coffees and juice, are high in sugar as well. Avoid donuts, sweetened cereals and other breakfast foods that are high in sugar, as well.
Step 2
Read food labels to avoid foods with added sugar. Look at the list of ingredients for sugar or one of its other names, such as dextrose, sucrose, maltose and high-fructose corn syrup. Be sure to check all food labels, as sugar is added to non-sweet food such as spaghetti sauce, bread and peanut butter.
Step 3
Cook from scratch using whole, fresh ingredients. The American Heart Association reports that most sugar consumption is from packaged foods. Using fresh, unrefined ingredients in your cooking eliminates added sugar from your meals. Eat whole fruit instead of drinking fruit juice to get the fiber and consume less sugar.
Step 4
Indulge your sweet tooth with healthy options. Fruit and dairy contain naturally occurring sugar, but they offer nutrients your body needs. Sweet, healthy treats include frozen grapes or bananas or fruit smoothies.
Tips and Warnings
- Exercise 30 to 60 minutes three or four days a week. According to the University of Maryland Medical Center, "Exercise plays an important role in both the prevention and management of diabetes because it lowers blood sugar and helps insulin work more efficiently in the body."
- If you are diabetic or prediabetic, discuss your diet with your doctor for appropriate meal plans and tips for eliminating food that increase blood sugar.
References
- U.S. Department of Agriculture: Profiling Food Consumption in America
- American Diabetes Association: Hyperglycemia (High Blood Glucose)
- U.S. Food and Drug Administration; How to Understand and Use the Nutrition Facts Label; 2011
- American Heart Association: Sugar and Carbohydrates
- University of Maryland Medical Center: Diabetes
