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How to Reduce Sugar Intake

By Peter Reyes

Many agree that sugar is bad since too much sugar in the diet leads to obesity and many weight-related illness. Reduce sugar intake and you'll soon see a positive change in your overall health. However, many of us are addicted to sugar. Let's have a look at some foods with hidden sugar and find out what you can do to lower your sugar intake painlessly.

How Can I Eat Less Sugar?

The first step to consume less sugar is to know where sugar shows up. Learn to read nutritional labels on foods you eat. The amount of sugar per serving is listed under the carbohydrate listing. Or, look at the list of ingredients.

Watch out for sugars in any other names – sucrose, fructose, dextrose, corn syrup, high fructose corn syrup, maple syrup, molasses and sorbitol. If you spot a lot of such ingredients, or they appear first on the ingredient list, put that away or else you're eating a food that's high in sugar.

Hidden Sugar in Food

Granola Bars.

Some health bars are actually candy bars in disguise. If you want a health bar, buy those with the lowest sugar content or switch to a product like Atkins Advantage Bars, or make your own. Making granola bars at home is easy and allows you to have greater control over the amount of sugar used.

Salad Dressings.

Many people are unaware that commercially prepared salad dressings may be loaded with added sugar that make you want to eat more. Even some low-fat salad dressings can contain just as many calories and sugar as regular ones. A healthier alternative is, switch ranch dressing to vinaigrette and you get the benefits of lower sugar without sacrificing taste.

Sodas and Fruit Juices.

Cut back on sodas to reduce sugar intake. Instead, drink water lightly flavored with lemon. Also, limit the amount of fruit juice you drink. A lot fruit juices available today are made from concentrates. They contain only a small amount of actual fruit and tons of sugar. You are better off eating a whole fruit since the fiber found in fruits keeps you regular.

Pastas and 'White'.

White flour or white rice has most of its natural fiber removed, and contains mostly simple carbohydrates, which are quickly converted to sugar by your body. Eat whole grains or brown rice as they are more nutritious, with more fiber to keep you full longer.

Starchy Vegetables.

Vegetables are good but starchy veggies such as potatoes and corns have high amounts of sugar in them. Try to eat more vegetables like green beans, carrots, tomatoes, and squash instead.

Packaged Foods.

Packaged – canned, boxed, jarred – foods are usually packed with sugar to make them taste good after processing. To reduce sugar in your diet, avoid them at all costs or limit consumption.

With knowledge and effort, you can gradually remove some of the hidden sugar in your diet and help your body stay in balance.

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