4 Tips to Reduce Sugar Intake
Sugar has been a hot topic of conversation lately. As more people have started to realize that sugar is a large contributor to some of our biggest health problems, from obesity to diabetes to heart disease, people are looking for ways to decrease their sugar intake.
Now that you’ve figured out the hidden sources of sugar in your diet and how much sugar you’re really eating with our Hidden Sources of Sugar article, let’s talk about ways to cut back your sugar intake!
· Know what you’re eating. Check labels and read ingredients. Packaged foods often have added sugars, often times way more than you would use if you made the same thing at home. Also, there are so many foods with high levels of sugar that we wouldn’t expect to have sugar in them, such as salad dressing, sauces, and other condiments. Read labels, know how much sugar is in each serving, how many servings you’re actually eating, and buy accordingly. You can also make some of these items at home which allows you to reduce the sugar, or omit it all together. But of course, if you don’t have time for that, check labels and shop smart. Finding products with less sugar than their comparable products is an easy way to cut back on your sugar intake.
· Eliminate processed foods. Yes this includes packaged foods and fast food too. Processed and fast foods tend to have high levels of sugar, much higher than if you were to make the same item at home yourself (such as a burger or sandwich). Know before you go- do your research before eating at fast food restaurants and make sure you know what you’re eating. Skip the processed foods at the grocery store too and you’ll be decreasing your sugar intake in no time.
· Rethink what you consider sugar. One of the best ways to cut down on your sugar is to think of everything you eat that raises your blood sugar as sugar- not just things that taste sweet. This includes fruit and grains like bread, pasta, and crackers, in addition to sweetened beverages, desserts, and sweet treats. You wouldn’t have a piece of chocolate cake for breakfast, so why is it okay to have a flavored coffee beverage that has the same amount of sugar in the morning? Sugar is sugar… get it out of your diet wherever you can!
· Balance your diet. If you want that stack of pancakes with syrup for breakfast, go for it! But know that you’ve probably hit your sugar limit for the day (if not exceeded it!) so realize that you’ve had your treat for the day and make healthier choices for the rest of the day.
Dr. Christina Sahni is a licensed naturopathic physician in Portland, OR. She treats people of all ages with a broad spectrum of health conditions, including obesity, diabetes, IBS, adrenal fatigue, and many more. A more complete list of what Dr. Sahni treats can be found here.
Contact Dr. Sahni today to schedule an appointment to get a personalized health plan specific to your individual needs.