4 Ways to Eat Less Sugar

The jury is still out on just how bad too much processed sugar is for our bodies. But we have all experienced how too much sugar provides lots of non-nutritional calories and is bad for your teeth. Not to mention, it can make your body feel hyperactive, followed by a crash, which can make you irritable and tired.

The World Health Organization recommends reducing our sugar intake to less than 10 percent of total caloric intake. That means that if you eat 2,000 calories each day, you should eat no more than 12 teaspoons of sugar in that day. (To put this in perspective, a single 12-ounce soda has about 10 teaspoons of sugar.)

Break your sugar addition with these tips:

1. Before you make any changes, keep a sugar diary for a few days. Write down the sugar you eat during the day (in grams) and also record such important details as mood, energy levels, and sugar cravings throughout the day.

2. Don't go cold turkey. It can be hard to cut out all added sugar and refined carbs, no matter how motivated you are feeling at the moment. Make a plan to gradually reduce your sugar intake and know that small changes each week can really add up. This week, replace your afternoon sweet treat with a cup of unsweetened green tea. Next week, reduce the amount of sugar you put in your morning coffee. If a sugar craving hits and won't subside, give yourself a small treat. Eat your sugary snack slowly and have a bit of protein alongside it to help even out any effect on blood sugar. Make sure to record the craving in your sugar diary, paying special attention to the events that preceded it. Did you feel a blood sugar dip? Did you receive some stressful news? Write down any details that might be pertinent as you look for patterns at the end of the week or month.

3. Learn to read labels. You might be surprised at all the names for sugars that you will find on a product's ingredient list. Beyond the typical sugar names, such as corn syrup, carob syrup, cane sugar, and so on, you will want to be on the lookout for any ingredient with the "ose" suffix, including sucrose, dextrose, maltose, fructose, galactose, and polydextrose.

4. Make sure you have substitutions readily available. When you go to the store, choose healthy, whole grain cereals and breads so that you have them in right in your cupboard when a snack attack strikes. You'll want to pay special attention to your blood sugar as you reduce the amount of processed sugar in your diet, so that might mean having a small snack of nuts or fruit. You can help your moods stay on an even keel by eating complex carbs and lean protein between meals.

It's best if you can help your body to gradually lose the craving for sweet treats. (With this goal in mind, try not to replace white sugar with artificial sweeteners.) It won't take long before the treats you used to enjoy now seem way too sweet.

Please note that this article is for informational purposes only. You will need to discuss any dietary changes with your doctor. n