Keeping tabs on how much sugar you’re consuming is an important part of a heart-healthy lifestyle, especially if you’ve been diagnosed with diabetesor prediabetes. The empty calories from added sugarsin desserts, sweetened beverages and candy can lead to weight gain and spikes in blood glucose levels.
The good news is that cutting down on sugar may be easier than you think.
Tips to cut back on added sugar:
Toss the table sugar. Cut back on the amount of sugar you add regularly to beverages and foods including cereal, pancakes, coffee or tea. Try cutting the usual amount of sugar you add by half. Continue to decrease the sugar until your taste buds adjust.
Swap out the sugary sips. Water is best, but if you want something sweet to drink or are trying to lose weight, diet drinks, unsweetened iced tea, and other unsweetened beverages can be a better choice than sugary drinks.
Shop wisely. Compare Nutrition Food labels and choose products with the lowest amounts of added sugars. Dairy and fruit products will contain some natural sugars. Added sugars can be identified in the ingredients list.
Go from added to natural. Instead of adding sugar to cereal or oatmeal, enjoy the sweetness from the natural sugars found in fruits. Try all the varieties: fresh, frozen, dried or canned fruits.Many dried fruits can be sweetened so read labels carefully and choose the unsweetened options. Buy fruit canned in water or natural juice. Avoid fruit canned in syrup, especially heavy syrup.
Half it. When baking cookies, brownies or cakes, cut the sugar called for in your recipe by one-third to one-half. Often you won’t notice the difference.
Use flavor extracts. Reduce some of the added sugar in recipes by using extracts, such as almond, vanilla, orange or lemon, to add some sweetness.
Spice it up. Enhance foods with warm spices instead of all the added sugar. Try ginger, allspice, cinnamon or nutmeg.
Get saucy. Switch out the added sugar in a recipe with an equal amount of unsweetened applesauce.
Use non-nutritive sweetenerswhen necessary. Low- and no-calorie sugar substitutes mimic the sweetness of sugar, making them a good bridge if you’re trying to cut down on added sugars. These sugar substitutes can work as a short-term solution as you gradually train your palate to enjoy foods and drinks that are less sweet.
Written by American Heart Association editorial staff and reviewed by science and medicine advisors.
In conclusion, quitting sugar for two weeks can lead to a wide range of transformative changes in the body and mind. From weight loss and improved cardiovascular health to clearer skin and enhanced mental well-being, the benefits are evident.
Foods with a low glycemic index (GI) may help people lower or manage their blood sugar levels. Examples include whole grains, nuts, legumes, some fruits, non-starchy vegetables, and lean proteins.
Here are the tell-tale signs on your face that sugar is the culprit aging your skin: The surface of your skin looks hard and shiny.Deep, crosshatch lines appear along your upper lip.Discoloration and hyperpigmentation mark your skin.
Drinking plenty of water helps your kidneys flush out excess sugar. One study found that people who drink more water lower their risk for developing high blood sugar levels. And remember, water is the best. Sugary drinks elevate blood sugar by raising it even more.
Including whole fruits in a no-sugar diet can still be healthful. However, if a person chooses to eat dried fruit, they should do so in moderation and look for varieties without added sugar. Eliminating sugar from the diet is not a complete solution for weight loss.
Done correctly, it takes about 2 to 3 days to detox from sugar. You'll know it's happened because your cravings will diminish, your energy will increase, and you'll crave healthy foods more than unhealthy ones. If it takes longer than 3 days, it's time to check for hidden carbs and sugars in your food and beverages.
Protein and fiber are your friends when trying to get back on track. These two are a dynamic duo when it comes to blood sugar. Both help slow down digestion to help regulate your blood sugar levels and keep you more full and satisfied between meals.
Cut added sugar and you could lower calories and body weight, which could improve your cholesterol. But it's not just the weight loss. Even at the same weight as others, people who got less than 20% of their calories from added sugars tended to have lower triglycerides.
Introduction: My name is Melvina Ondricka, I am a helpful, fancy, friendly, innocent, outstanding, courageous, thoughtful person who loves writing and wants to share my knowledge and understanding with you.
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