By Patricia Wall – The Club at Woodbridge
Understanding Hidden Sugars in Your Diet
Sugar is often hidden in foods that you might not expect, making it challenging to reduce your intake. One of the first steps to eating less sugar is learning to identify these hidden sugars.
Start by checking food labels for ingredients like sucrose, glucose, fructose, and corn syrup, which are all types of sugar. Keep an eye out for terms like “low-fat” or “diet,” as these products often contain added sugars to enhance flavor.
Another way to spot hidden sugars is to look for foods that are marketed as healthy but actually contain high amounts of sugar. For example, many flavored yogurts and granola bars are packed with added sugars. Instead, opt for plain yogurt and add your own fruit for sweetness.
By learning to identify hidden sugars in your diet, you can make more informed choices and reduce your overall sugar intake.
Simple Swaps to Reduce Your Sugar Intake
Reducing your sugar intake doesn’t mean giving up all sweets. Instead, try making simple swaps to lower the amount of sugar in your diet.
For example, instead of adding sugar to your coffee or tea, try using a natural sweetener like stevia or monk fruit. You can also swap sugary sodas for sparkling water with a splash of fruit juice for flavor.
When baking, try reducing the amount of sugar called for in recipes by half or using natural sweeteners like applesauce or mashed bananas. You can also experiment with spices like cinnamon and nutmeg to enhance the sweetness of your dishes without adding sugar.
By making these simple swaps, you can reduce your sugar intake without sacrificing flavor.
Mindful Eating to Reduce Sugar Consumption
Mindful eating is a powerful tool for reducing sugar consumption. By paying attention to what and how much you eat, you can become more aware of your sugar intake and make healthier choices.
Start by eating slowly and savoring each bite. This allows you to enjoy your food more fully and can prevent overeating, including consuming too many sugary foods.
Additionally, try to avoid eating in front of the TV or computer, as this can lead to mindless snacking and overeating. Instead, sit down at a table and focus on your meal.
Finally, listen to your body’s hunger and fullness cues. Eat when you’re hungry and stop when you’re satisfied, even if there’s food left on your plate.
By practicing mindful eating, you can reduce your sugar intake and improve your overall health.
References:
Malik, V. S., Popkin, B. M., Bray, G. A., Després, J. P., Willett, W. C., & Hu, F. B. (2010). Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes: a meta-analysis. Diabetes care, 33(11), 2477-2483.
Te Morenga, L., Mallard, S., & Mann, J. (2012). Dietary sugars and body weight: systematic review and meta-analyses of randomised controlled trials and cohort studies. Bmj, 346, e7492.