Wednesday, July 17, 2024

How Do You Cut Sugar Out Of Your Diet

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Agave Syrup And Nectar

How to cut sugar from your diet

Produced in South America and Mexico from agave plants, agave nectar is sweeter than honey, though less viscous, whilst agave syrup is thicker and darker. Agave nectars are typically sold in light, amber, dark, and raw varieties. The light nectar is mild in flavour and is therefore ideal for delicate dishes or beverages, whereas the amber and dark varieties have a stronger, caramel taste, making them lovely as a honey or sugar substitute on pancakes, in desserts, for use in baking and even in sauces with poultry, meat and seafood dishes.

How To Cut Sugar Out Of Your Diet And How Long Sugar Cravings Last

  • When cutting sugar from your diet focus on cutting out added sugars but keeping natural sugars.
  • Avoid artificial sweeteners because they can make you crave more sugar.
  • Withdrawal cravings and symptoms will likely last a week, or so.
  • This article was reviewed by Samantha Cassetty, MS, RD, nutrition and wellness expert with a private practice based in New York City.

According to The Office of Disease Prevention and Health Promotion , Americans consume what equates to about 17 teaspoons of sugar a day, which exceeds the max recommended amount of 12 teaspoons or about 200 to 250 calories worth.

Cutting sugar out of your diet isn’t just beneficial for losing weight, it’s also important for long-term personal health.

For a 2017 study in BMJ Open, researchers estimated that if, starting in 2015, Americans reduced added sugars in their diet by 20% and stuck with it, then by 2035 for every 100,000 people about 20 fewer people would have type 2 diabetes and 10 fewer people would have coronary heart disease. Not to mention the estimated $10.3 billion in medical costs the country would save.

So, if you’re inspired to cut down on your sugar consumption, here are some tips.

Use Applesauce When Baking

If homemade baked goods are your dietary kryptonite, we get it. Warm, gooey cookies are hard to say no to and even harder to stop eating once you’ve started. The goods news is, simply swapping out sugar for unsweetened applesauce can save you hundreds of calories! While one cup of the white stuff has more than 770 calories, the same amount of applesauce has about 100. Depending on how big your cookies are that could easily save you between 20 and 80 calories a pop! While we don’t endorse eating cookies in excess, if your sweets have been healthified, eating one or two extra likely won’t do too much damage to your waistline.6254a4d1642c605c54bf1cab17d50f1e

Note: If you’re swapping out sugar for applesauce, a 1:1 ratio works fine but for every cup of applesauce you use, reduce the amount of liquid in your recipe by 1/4 cup.

Also Check: How Can I Lower Blood Sugar

How Much Weight Will I Lose If I Dont Eat Sugar For A Week

With a healthy diet and regular exercise, you might lose up to 2 pounds every week. However, the true advantages of reducing your sugar intake may manifest themselves in the form of healthier skin and a reduced risk of depression and certain illnesses. Before beginning any diet or fitness regimen, you should always speak with your doctor.

Cutting Sugar Out Of Your Diet

SUGAR CHALLENGE  Removing Processed sugar from the diet is one of the ...

We often experience sweet food cravings, and we all love to eat sweets at festivals, on some occasions, and in our daily lives.

But now, from the above discussion, you know how harmful it is to consume added sugars in quantities more than the desired quantities.

So it becomes really important to cut sugar out of your diet and curb sugar cravings that we face almost daily.

Given below are some of the ways to let you know how to cut sugar out of your diet:

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You’ll Be Less Likely To Get Sick

Chronic, low-grade inflammation has been linked to nearly every major disease of lifestyle and aging, including arthritis, G.I. disorders and metabolic syndrome. Studies in mice have found that high sugar intake changes the balance of bacteria in the gut, increasing the type with pro-inflammatory properties. The evidence in humans is sparse and still emerging, but a 2018 systematic review of 13 studies with more than 1,100 participants showed that all types of added sugars ratcheted up levels of C-reactive proteina key marker of inflammation. Chronic inflammation is an unhealthy and abnormal immune reaction in the body that leads to an overworked immune system, and added sugars are a key diet component known to exacerbate this type of inflammation.

On the flip side, a study published in the journal Nutrition Research found that a decrease of around 23 grams in daily added sugar intake was associated with a significant reduction in C-reactive protein. Cutting out added sugars can help minimize existing inflammation, as well as preventing new inflammation. This improves overall immune function, so the body can effectively fight off pathogens, reducing your susceptibility to illness.

Does Sugar Detox Help

Its important first to understand why removing sugar from our diet is a good thing. You dont have to be a sugar addict to want a break from sugar. The reason for going on a sugar detox is to purge your system of sugar. Most recognize it as a way to lose weight, but there are many side effects of too much sugar which can lead to long-term health problems such as diabetes.

First, discover the root cause of your sweet or carb cravings. Backtrack your daily routine and start cutting out one sweet food from your diet every week. For instance, put less to no sugar in your morning coffee, no bread with dinner and no dessert post-dinner. You will be surprised to see how your body responds to these changes almost immediately.

Whether you choose to go cold turkey or opt for incremental method to cut down on your sugar intake, these six nutritional and lifestyle tips can help you remove sugar from your diet:

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You’ll Have More Energy

An increase in overall energy is one of the more immediate perks you may notice and is largely due to experiencing fewer highs and lows in blood sugar. While sugar may give an initial rush and burst of energy, what follows is a major drop in glucose, leaving you tired, lethargic and a little hangry. Replacing those added sugar calories with complex carbs, as well as foods with natural sugars and fiber like fruit, provides a longer, steadier supply of energy. Also adding to this energy may be the fact that you’re getting longer, more restful sleep, an effect seen in individuals who consume less added sugar and more fiber.

How To Cut Sugar Out Of Your Diet

Nutrition Tips : How to Cut Sugar Out of My Diet

1. Stop Buying Processed Foods

This is probably the hugest change you can make in your diet when it comes to cutting out sugar. Practically everything you buy that comes in a box, bag, or can has added sugars. Sometimes one food item has four or five different types of sugar added!

2. Make Your Own Spaghetti/Tomato Sauce

If you cant quite take the step to cut out all processed or ready-made foods, at least cut out store-bought tomato sauce. These often have really high amount of sugar and you just dont need it. Its easy to make your own: simmer some canned or fresh tomatoes in a pot with some fresh herbs. Even if you add a bit of sugar to taste, it will still be way less than what is in the store-bought stuff.

3. Choose Whole, Fresh Fruit Over Juice, Dehydrated, or Other Fruit Products

Juice, fruit roll-ups, and dehydrated fruit taste great, of course: theyre almost pure sugar! Added to this is the fact that all or most of the fiber is gone. Treat your body to the natural benefits of fruit and eat it fresh and whole. Choose berries, cherries, grapefruit, lemon, and limes over apples, bananas, and other fruit the former are higher in glucose and lower in fructose and tend to have a lower overall content.

Heres a recipe for a great Paleo Fruit Salad.

4. Avoid Flavored Yogurt

5. Make Your Own Salad Dressing

6. Give Yourself A Quota

7. Give Yourself Rules About Dessert

8. Dont Keep Treats In The House

9. Try Xylitol or Stevia

10. Try Dark Chocolate

12. Cut Out Soda

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Youll Feel Lighter Brighter And Happier

Sure, eating your favorite cake or ice cream may make you feel better in the short term, but over the long haul, your mental health can take a beating. Did you know that eating too much sugar is linked to depression? The underlying chronic inflammation that happens when we eat a high-sugar diet negatively impacts our brain function one of the reasons we get blue with too many sweets.

A 2015 study published in the American Journal of Clinical Nutrition found that women who ate sugary foods with a high glycemic index increased their risk for depression. Another study published in 2017 in the journal Scientific Reports found that men who consumed more than 67 grams of sugar every day increased their risk for depression when compared to men who ate less than 40 grams each day. Just consider a small child after eating their Halloween or Easter stash. They often turn from little angels to pesky devils! If you want to eat to beat the blues, youll want to stop eating sugar especially if youre prone to depressive states.

Ways To Remove Sugar From Your Diet

To remove sugar from your diet is a great way to improve many health problems. Sugar has made its way into everyday items that you dont even associate with sugary food, and many Americans are overeating sugar. Most of us are consuming 2230 teaspoons that is about 88120 grams of sugar each day. It is substantially higher than the recommended limit, i.e., six teaspoons for females and nine teaspoons for males.

Once in a while, we all have turned to a decadent dessert, bought packaged processed food for convenience, or ate out to reward ourselves for a hard work day. Sugar cravings are common, and you probably have heard of the term sugar rush, which is what happens when we consume a large amount of sugar on an empty stomach. The sugar goes right to our brain.

Eating sugar fuels every cell in the brain which programs it as a reward-seeking behavior. To remove sugar from your diet is going to take intentional eating and planning.

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Day : Cut Back On Sugary Drinks

You know soda has added sugar, and so does a vanilla-flavored coffee drink. But the sugar in other drinks might not be so obvious, like coconut water , bottled iced teas, flavored waters, and even artificially sweetened drinks. Chances are, you have firsthand experience with how hard it is to leave behind the caffeine high, the sweet jolt, and the comforting ritual of popping open a can.

Most people cant just drop a habit like soda they need to replace it. To help you stick to your commitment to ditch sugary drinks, make it a point to avoid sugar triggers in the first place. Think about it this way: If your soda jones is a caffeine thing, switch to unsweetened coffee, tea, sparkling water, or dark chocolate. If stepping out for an afternoon latte is all about boredom, make things less dreary. Call a friend for a chat instead.

Increase Your Dietary Fiber Intake

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Eating high fiber foods may help you stave off hunger and cravings. They take longer to digest, causing you to feel fuller for longer.

High fiber foods also contribute to healthy blood sugar regulation. Keeping your blood sugar levels stable may help prevent cravings.

Aim for high fiber vegetables, beans, and legumes.

Pairing high protein and high fiber foods is best for healthy blood sugar control. Examples include mixing high fiber veggies like broccoli into your eggs or spooning some pumpkin seeds over your oatmeal.

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Who Should Cut Out Sugarand How To Do A 3

Not just those at risk for diabetes, says Dr. Blum. Given the effect of sugar on everyone’s blood sugar levels and the breadth of illnesses it may trigger, way more people should consider kicking sugar to the curb, she suggests. Especially anyone who regularly struggles with feeling tired, moody, stiff, and/or achy .

There are a lot of different ways to go about cutting sugar, but Dr. Blum recommends a three-day detox for its simplicity and efficacy. Her general rule? For three days, dont eat any foods with more than 15 grams of sugar per serving. That means cutting out obvious sugar sources, like soda, alcohol, baked goods, and ice cream. But it also includes surprising sugar bombs, like most yogurts, juices, wheat bread, and, yes, even that acai berry bowl you whip up after the gym, Dr. Blum says.

“Dont go reaching for sugar substitutes. They can trick your body into gaining weight and continue to foster cravings for sweet stuff.”

To help you get through, replace sugar with healthy fats. Think avocado, nuts, healthy animal proteinswhatever works for you, Dr. Blum says. It feels like a wonderful, almost cheating thing to eat healthy fat, she adds, but its really notso go ahead and enjoy that guacamole.

Avoid Processed Snacks That Claim To Be Healthy

Some snacks look healthier at first sight but are not that healthy. In some snacks like protein bars, granola bars, and dried fruit, a lot of sugar is present.

Dried fruits contain some amount of sugar naturally and fiber, antioxidants, and nutrients. Some healthy snacks are no-sugar-added-jerky, fresh fruit, nuts and seeds, and hard-boiled eggs.

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Reduce The Risk Of Obesity

High sugar and even regular sugar intake can contribute to elevated blood sugar, and insulin resistance, which are linked to weight gain and excess body fat leading to obesity. Sugar is addictive and causes increased cravings leading to unhealthy eating habits that can increase and progressively get worst with the more added sugars you consume.

Where Sugar Is Found In Your Diet

10 Tips to Reduce Sugar in Your Diet

Sugar is found naturally in fruit, vegetables and dairy foods . Its also added to food and drink by food manufacturers, or by ourselves at home. These types of added sugars are called free sugars and they are also present in pure fruit juices, smoothies, syrups and honey. The debate about sugar and health is mainly around free sugars.

This includes:

  • table sugar that we add to our hot drinks or breakfast cereal
  • caster sugar, used in baking
  • sugars hidden in sauces, ready meals, cakes and drinks.
  • honey and syrups, like golden syrup or agave syrup
  • pure fruit juice

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Sugar Calories Add Up

A tablespoon of granulated sugar has 49 calories. Thats not a shocking number. However, the foods and beverages that contain sugar often include way more than a tablespoon, and they also contain other high-calorie, low-nutrient ingredients.

For example, a candy bar provides 20 grams of sugar in a 1.4-ounce serving, per USDA data. Thats almost double the number in 2 tablespoons of granulated sugar. A soda has 52 grams of sugar in one can more than 4 tablespoons of sugar. Do the math, and youll see that the candy bar and the soda have 100 to over 200 calories from sugar alone.

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Are Diet Drinks Bad For You

Often, people who are trying to reduce their sugar intake may opt for “diet” products marketed as being healthier options. These products take a variety of forms but they are often altered to reduce fat and/or sugar.

“When this happens it often means that it is processed with other fillers,” Derocha said. “In general, if something is altered to be in low sugar that means that it may have been ultra-processed to include other things to give it a flavor that would be enjoyable with less added sugar. Some of those additions could include, sugar alcohols, sugar substitutes, additives, chemical preservatives, fats, salt and more.”

“Generally, I would recommend to limit the intake of food and drinks that have been altered to be low in sugar or may be labeled as a ‘diet’ product due to the potential ultra-processed nature and additives and chemicals that may be added as fillers.”

In addition, many products marketed as healthy because they are low in fat will actually contain high levels of sugar. In these cases, it may be better to stick to the full-fat options.

“We eat for taste. So if fat is reduced, sugar is often added, and vice-versa,” Pigott said. “I always encourage people to be aware of the downfalls of products heavily sweetened with artificial sweeteners, which can still be energy-dense, and some products can cause stomach issues.”

“Try sweeter foods such as fruit and allow yourself smaller portions of the foods you really enjoy,” Tew said.

Also Check: How Do You Lower Sugar Levels

Avoid Packaged Foods And Reach For More Whole Foods

One of the best ways to cut sugar from your diet is to focus on noshing whole foods instead of packaged, processed foods, like cookies, cake, candy, granola bars, and cereals. Whole foods include fruits, veggies, whole grains, nuts, and seeds. Although your body may by now be primed to crave sugar, the more whole foods you eat, the more youll come to enjoy them. Your taste buds will adapt, Lemond says.

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