the HEALTH ACADEMY Ultimate Guide To Understanding Sugar And Cut It Out Without Giving Up Sweetness Instructions
- June 16, 2024
- the HEALTH ACADEMY
Table of Contents
the HEALTH ACADEMY Ultimate Guide To Understanding Sugar And Cut It Out
Without Giving Up Sweetness
Introduction
A report from the National Health and Nutrition Examination Survey (NHANES) revealed that, between 2015 and 2018, American adults consumed an average of 239 calories per day from added sugars, exceeding the American Heart Association’s recommended daily limit of 100 calories for women and 150 calories for men. Reducing your sugar intake doesn’t have to be complicated. By following this 10-step quick-start checklist, you’ll be well on your way to a healthier, low-sugar lifestyle.
Small changes can make a big difference in your overall health and well-being.
Let’s get started!
Cut Sugar in 10 Steps Without Giving Up Sweetness
- Identify hidden sugars: Start by reading food labels and ingredient lists (more tips in the next slides to identify hidden sugars in your favorite products.
- Replace refined sugars with natural sweeteners: Use honey, maple syrup, date syrup, agave nectar, or stevia as healthier alternatives to white sugar in your recipes.
- Reduce portion sizes: Reducing portions can help limit sugar intake without sacrificing taste.
- Go fruity: Choose whole fruits over fruit juices and dried fruits, as they contain less sugar and more fibre.
- Opt for unsweetened alternatives: Look for unsweetened milk, yogurt, non-dairy milk and non-dairy yogurt (almond milk, soy milk, or coconut yogurt) and other staples to avoid added sugars.
- Snack on nuts and seeds: Reach for unsweetened nuts and seeds instead of sugary snacks for a satisfying, low-sugar treat.
- Get creative with spices: Use cinnamon, nutmeg, and other spices to enhance the natural sweetness of foods without adding sugar.
- Limit processed foods: Stick to whole, unprocessed foods as much as possible since they have less added sugar.
- Start with small changes: Gradually reduce the amount of sugar in your recipes and adapt your taste buds to enjoy less sweetened foods.
- Plan your meals: Plan your weekly meals and snacks, so you’re less likely to reach for sugary options on the go.
Recognize Common Names For Sugar
Begin by familiarizing yourself with the different types of sugar commonly found in food, such as sucrose, fructose, glucose, dextrose, and maltose. Each sugar type serves a specific purpose in food processing, and some may be more harmful than others. Knowing these sugar types, you can better identify them on food labels.
Master The Nutrition Facts Panel
Locate the Nutrition Facts panel on the food packaging, and examine the “Total Sugars” section, which encompasses natural and added sugars. That will give you an estimate of the product’s overall sugar content. (While living in China, most nutritional value on food might be in Chinese, so using a calorie counting app such as MyFitnessPal or Cronometer can be helpful as all you need to do is to scan the bar code of the nutrient)
Spot The “Added Sugars” Line
Search for the “Added Sugars” line under “Total Sugars” on the Nutrition Facts panel. That helps you distinguish between naturally occurring sugars and those added during processing. Remember that natural sugars in fruits and vegetables come with additional beneficial nutrients like fibre, while added sugars offer empty calories without nutritional value.
Inspect The Ingredient List
- Read the ingredient list to detect any sugars mentioned under alternative names, such as high fructose corn syrup, cane sugar, and malt syrup.
- Ingredients get listed in descending order of weight, so the higher a “sugar” appears, the more the product contains.
- By applying your knowledge of sugar types from Step 1, you can estimate the sugar content and make healthier decisions.
Compare Products
- Assess the sugar content of similar products by scrutinizing their Nutrition Facts panels and ingredient lists.
- Opt for the choice with less added sugar or fewer sugar-containing ingredients.
- For instance, granola bars, flavoured yogurts, and pasta sauces often have added sugars, so seek out brands that provide low-sugar alternatives.
Comprehend Serving Sizes
- Take note of the serving sizes presented on the Nutrition Facts panel.
- Occasionally, a product may seem low in sugar, but the serving size is much smaller than you’d typically consume. Be mindful of portion sizes and adjust as needed.
Ignore Front-of-package Claims
Food manufacturers often employ front-of-package claims like “all-natural,” “low-fat,” or “heart-healthy” to entice consumers. However, these claims can be deceptive, and it’s crucial to thoroughly review the ingredient list and Nutrition Facts panel for a more accurate representation of the product’s healthfulness. Exercise caution with products that make exaggerated or unsupported claims, and use your judgement to determine if a product aligns with your health goals.
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