March 11, 2010

Reducing Sugar in Your Diet

Filed under: By Tamra Rosenfeld — Administrator @ 11:00 pm

Tamra Rosenfeld Tamra Rosenfeld

Whether you are trying to lose weight, manage your diabetes, or simply just live a healthier lifestyle, reducing the amount of added sugar in your diet can help you achieve these goals. Added sugar has little nutrition value and can displace other important nutrients in your diet. Too much sugar can contribute to weight gain, poor blood sugar management in diabetics, and dental carries.

Added sugars can be found in many products such as soda and other fruit drinks, candy, dessert foods, muffins, breads, hot and cold cereal, canned fruit, yogurt, ice cream, coffee drinks, flavored creamers, sweetened milk, meal replacement bars and shakes, and granola bars. Here are some tips to reduce the amount of added sugar in your diet and manage your sweet tooth:

• Read food labels for added sugar. A few names for added sugar are:
     o High fructose corn syrup
     o Honey
     o Molasses
     o Fructose
     o Sucrose
     o Maltose
     o Lactose
     o Invert sugar
     o Glucose
     o Dextrose
     o Corn Syrup
     o Corn sweetener
• Be wary of store bought sugar free cookies and cakes. To compensate for the reduced sugar there is usually more added fat.
• When baking cake replace some of the sugar with fruit purees such as unsweetened applesauce to add some natural sweetness. If baking with fruit puree, reduce the amount of liquid in the recipe by ¼ cup for every cup of fruit puree.
• Bake muffins and breads with apples, or banana’s instead of sugar to add sweetness.
• Use raisins or nuts instead of chocolate chips when baking cookies.
• Try baked apples or pears with cinnamon for dessert.
• When eating canned fruit look for no sugar added syrup. If the canned fruit contains syrup drain and rinse to reduce the amount of sugar.
• Reduce the amount of soft drinks from your diet. Try mixing 6 ounces of water with 2 ounces of 100 percent fruit juice to add some flavoring.
• Use sweet tasting vegetables such as carrots, turnips, or sweet potatoes. Add cinnamon and a touch of butter for flavor.
• Use fruit purees without added sugar instead of jelly.

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