Tips to Cut down on Sugar
• Start with half of the dessert you normally eat, and replace the other half with fruit.
• Find healthy ways to satisfy your sweet tooth. Instead of ice cream, blend up frozen bananas for a creamy, frozen treat. Or enjoy a small chunk of dark chocolate, rather than a milk chocolate bar.
• Reduce the amount of sugar in recipes by 1½ to 13. You can boost sweetness with mint, cinnamon, nutmeg, or vanilla extract instead of sugar.
• Avoid processed or packaged foods like canned soups, frozen dinners, or low-fat meals that often contain hidden sugar. Prepare more meals at home.
• Reduce soft drinks, soda and juice. For each 12 oz. serving of a sugar-sweetened beverage you drink a day, your risk for diabetes increases by about 15 percent. Try sparkling water with a twist of lemon or lime instead. Cut down on creamers and sweeteners you add to tea and coffee.
• Don't replace saturated fat with sugar. Many of us replace saturated fat such as whole milk dairy with refined carbs, thinking we're making a healthier choice. Low-fat doesn't mean healthy when the fat has been replaced by added sugar.
• Sweeten foods yourself. Buy unsweetened iced tea, plain yogurt, or unflavored oatmeal, for example, and add sweetener (or fruit) yourself. You'll likely add far less sugar than the manufacturer.
• Check labels and opt for low sugar products and use fresh or frozen ingredients instead of canned goods. Be especially aware of the sugar content of cereals and sugary drinks.
• Drink Water and Stay Hydrated. Drinking enough water may help you keep your blood sugar levels within healthy limits. It helps your kidneys flush out the excess blood sugar through urine.
• Spices like cinnamon, nutmeg, and turmeric can give food a new and different flavor that can replace the sweetness you're used to. Add cinnamon to coffee in place of sugar.
• Buy sugar-free or low-calorie beverages. Water is always the best choice.
• Choose fruit canned in water or natural juice. Avoid fruit canned in syrup, especially heavy syrup. Drain and rinse in a colander to remove excess syrup or juice.
