Refined sugars make up some 21 percent of the calories most Americans eat. Sugar is high in calories, yet poor in nutrients and fiber. That’s why nutritionists refer to sugar as empty calories. These empty calories can crowd more nutritious foods out of your diet. Much of this sugar is well hidden in food and beverages. To reduce the sugar in your diet, start by substituting naturally sweet foods for sugared snacks.
Refined sugars enter the blood stream quickly providing an energy boost. But without the modulating effect of fiber, the blood sugar levels can drop quickly. These blood sugar dips correspond to energy dips. The person with sugar-rich, poor eating habits alternates between a sense of well-being and an inevitable letdown. These are the sugar-blues: from sugar highs to sugar lows.
Reducing sugar
Much of this sugar is well hidden in food and beverages. If sugar has a grip on you and you want to reduce your dependence without eliminating sweet treats altogether, then here are three simple tips:
1. Indulge Less Frequently
How often do you eat desserts or sweet snacks?
__ 1-4 times/week __ 1-2 times/day
__ 3-4 times/day __ more than 4 times/day
If you answered more than once a day, you would benefit from reserving treats for special times.
2. Small Servings
When you do eat sweets and sugared foods, learn to savor small portions. Eat slowly. Make your portion last. You can train yourself to be satisfied with a smaller serving.
3. Make the Low-Sugar Choice
Choose low-sugar alternatives when shopping. It’s not always easy to tell how much sugar a product contains, because sugar can be disguised as fructose, sucrose, corn syrup, and other ingredients. When possible, however, buy products you know are low in sugar.
Your Turn
Think of some ways you can reduce the amount of sugar you are eating. List them here:
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Your Challenge
Become more aware of how many sweets and other sugary foods you are eating, by recording it for a day. Then begin to cut back to a healthier level.
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