ARTICLE OF THE WEEK: WAYS TO CUT SUGAR ON YOUR DIET By V Fitness Trainer Ali Awais Ahmed Although a diet completely void of added sugar is nearly impossible, there are definitely ways to reduce your added sugar intake. With a few simple steps, you can reduce the sugar in your diet. Check the Ingredient List Because some foods will contain natural sugars, you cant always tell from the grams of sugar if the product contains natural sugar or added sugar. If you see the words sugar, dextrose, fructose, maltose, sucrose, glucose, cane syrup, cane juice, corn syrup, fruit juice concentrate, honey, molasses, brown sugar or malt syrup, youll know sugar has been added. Be Conscious of Condiments Check the nutrition facts panel to see how much sugar it contains. Generally, your best bets for low-sugar condiments include mustard (yellow and Dijon are low in sugar, but watch out for honey mustards), light mayonnaise, hot sauce, fat-free plain Greek yogurt in place of sour cream, fresh salsa (not jarred), horseradish and dill pickle relish. You can also add a ton of sugar-free, low-calorie flavor with vinegars. Be Wary of Flavored Yogurts We know yogurt is chock-full of calcium, protein and tummy-taming probiotics, but it can also sneak in a substantial amount of sugar. In fact, some single-serving containers of yogurt contain more sugar than a 12-ounce can of soda. All yogurts have some naturally-occurring sugar from lactose, but if your yogurt contains more than 12 grams of sugar, you can bet added sugars are to blame. Seek out varieties with about 12 to 15 grams of sugar or less. Choose Sugar-Free Beverages We often dont think about the amount of calories and sugar in beverages because theyre not solid foods. However, according to recent research, beverages contribute about one-third of our daily calories from added sugars. Choose Lower-Sugar Desserts If youre going to eat dessert, opt for fruit (fresh, frozen, or canned in its own juices) or a sugar-free option, such as sugar-free jelly or pudding. If you’re Craving Candy or Something Sweet to Munch On Reach for a piece of sugarless chewing gum. A piece of sugarless gum usually has about five calories and doesnt promote tooth decay. In fact, its been shown to improve oral health because it stimulates saliva production, reducing the risk of dental cavities. *Be aware of the sweeteners you are using as they are proven to be very unhealthy. Look out for Stevia - the best healthy natural sweetener on the market.
Posted on: Mon, 10 Mar 2014 09:17:30 +0000