Are you interested in cutting back on sugar? Sugar hides in lots of places we forget to look. Sugar, whether natural or processed, is a type of simple carbohydrate your body uses for energy. Fruits, vegetables and dairy foods naturally contain sugar. “Added sugar” refers to sugars and syrups added to foods during processing. Sugar raises inflammation throughout the body, increases triglycerides, and boosts the levels of dopamine in the brain. Dopamine gives you a high, the more sugar you eat, the more you want. How much sugar are we supposed to have in our diet?
6 tsp for women (100 kcals) and 9 tsp for men (150 kcals)
1 teaspoon of sugar = 4 grams of sugar
Americans get more than 22 teaspoons — or 355 calories — of added sugar a day, which far exceeds these recommendations.
By cutting back on sugar you can stop the blood sugar roller coaster! There is no need to eliminate all sugars, but you can start paying attention to how much added sugar is in your food and slowly cut back.
1/3c dried fruit = 27 g = 6 tsp–Watch your portions!
½ c Grapes = 7g = 1.7 tsp–There are no added sugars in natural fruit!
Avg snack bar = 20-30 g = 5-6 tsp
KIND Nuts & Spices Bar = 5 g = 1.25 tsp– A great choice for an afternoon snack!
Flavored Oatmeal = 12 g = 3tsp Oatmeal is a healthy food but try to sweeten it yourself
Plain Oatmeal = 0 g
A small smoothie can contains 60 gm = 15 tsp–Choose wisely and watch your serving!
Greek Yogurt with fruit = 30 gm = 7.5 tsp
100% juice = 36 gm = 9 tsp
12-ounce soda = 40 g = 10 tsp
How to be satisfied and consume less sugar:
- Picking your sugar- Fructose, the natural sugar found in fruit and certain vegetables, doesn’t make you feel like you need another sugar hit again, mainly because the fiber in those foods slow down digestion and help keep your blood sugar level stable.
- Eat breakfast-Ninety percent of sugar addicts skip breakfast. They wait and get a big hit of sugar at 10 a.m. When you eat breakfast, you prevent the drop in blood sugar that makes you crave sugar later.
- 100- If you must have a cupcake or a candy bar, stick to 100- to 150-calorie portions.
- Despite what you may have heard, there’s no nutritional advantage to honey, brown sugar, fruit juice concentrate or other types of sugar over white sugar.
- Opt for reduced-sugar varieties of syrups, jams, jellies and preserves. Use other condiments sparingly. Salad dressings and ketchup have added sugar.