America’s got a sweet tooth. Unfortunately, added sugars aren’t good for your heart, your teeth, your insulin levels, or your waistline. Reducing the amount of added sugar in your diet is a simple way to better your health. Follow these steps to start making changes now. Ali Spencer from LDS Hospital shares three ways to help decrease the sugar in your diet.
The very first thing you need to do is know where to look for sugar. Added sugar comes in many forms and can hide in many places.
- These are some of the alternative words for sugar: cane sugar, corn syrup, brown rice syrup, evaporated cane juice, corn syrup solids, dextrose, brown sugar, fructose, raw sugar, molasses, honey, nectars.
- Sugar is often added to these foods: soft drinks, energy drinks, sport’s drinks, whole wheat and refined breads, whole grain cereals, oatmeal, pasta sauce, salad dressing, granola bars, cookies, cakes, other desserts, barbecue sauce and other condiments, dried fruit, canned fruit, fruit juices, baby food.
2. Know Your Limits
The American Heart Association recommends limiting sugar intake to 9 teaspoons/day for men (45 grams) and 6 teaspoons/day for women (30 grams).
3. Compare & Reduce
- Read your food labels. Look both at the ingredient list and sugars. Remember that sugars are going to include both naturally occurring sugars and added sugars.
- Don’t buy foods with added sugars as often and when you do, choose smaller portions of foods that have added sugars.
- Consider making your own granola bars, and sweetening your own oatmeal and yogurt. Most of the time, you won’t add as much sugar as manufacturers will.
- Think about adding cinnamon, unsweetened dried fruit, fresh fruit, or unsweetened yogurt as naturally occurring sweeteners.
- Your taste for sugar will diminish over time. Be patient with yourself!
Visit www.LDSHospital.com/healthyliving for more LiVe Well topics.
This story includes sponsored content.