photo by kiara982
SUGAR! Most of us eat too much of it, I know I was really addicted when younger. I would sneak sweets all the time because I JUST NEEDED SUGAR. I would wait until no one was around then go get handfuls of jellybeans from our pantry. After Mark and I got married I started eating less, and am amazed by the fact that I am fine with eating less sugar now. I still eat pretty much any offered sweets when out, and thoroughly enjoy them, but I eat a TON less sugar then I used to. I am fairly sure eating less sugar is what got rid of the frequent headaches I used to have, healed me from chronic knee pain, and helped with clear my skin up drastically (that might also be going from 17 to 22 :D). So, without further ado, here are my number ten tips to eating less sugar:
10) Make more foods from home- you have control over what goes into them, and you can use high quality fresh ingredients packed full of flavor, instead of needing to rely on shelf stable foods such as super refined salt, sugar, and nasty oils.
- Juice has 22-32 grams of sugar per 8 oz cup of juice. That is 5 1/5- 8 t. Yes, that is a lot of sugar. But it has other benefits doesn’t it? Not really. The fruit goes through so much processing that by time it gets to your table, all the other benefits are pretty much (if not completely) gone. The fruit is squeezed, leaving behind the fiber (a natural block to eating too much fruit sugar), and then the juice is heated, sits, is exposed to light ect. Orange juice is so processed they have to re-flavor it before selling it. Another downfall is a lot of the more popular juices (grape and apple for example) are made from some of the “dirtiest” fruit. Even when I can not buy those organic I know at least I can wash them well, and will not be getting the pesticide residue from 6+ apples in a one glass of juice.
- Have you seen those bottles of kefir in just about every health food store? Well, they have 80 grams of sugar added to them. That is more sugar then a 20 oz bottle of soda, 3 servings of ice cream, it is nearly 7 T of sugar. That is a TON! Go eat a pint of ice cream. You will get the same amount of sugar.
- Granola bars and store sweetened yogurt are two more “health” food offenders. To figure out how much sugar is in something remember 4 grams of sugar = 1 t. And do not forget to see how much a serving is. Often times something will be designed for ONE person, but advertise the amount of sugar for ONE serving (when there are 2 or more).
- “Low fat” is often code for “more sugar.” Flavor has to come somewhere. Low fat vs. full fat yogurt is a good example. I can not stomach low fat yogurt on it’s own, but it is full fat it has a lot less unpleasant tang, and is so delicious. I still sweeten it most of the time, but it takes a LOT less sugar in fact I enjoy it with nothing but fruit.
- Fat helps carbs not spike your blood sugar (please note I have not said carbs are bad, just that they will spike your blood sugar if used incorrectly. They are in fact part of a balanced healthy diet). When you eat sweets, or carbs in general, there should always be some fat involved, so that you don’t have sugar spike and crash leading to needing more sugar, and another crash. Ect. ect.
- Fat keeps you full longer, resulting in less 8 o’clock brownies. Yes, fat has more calories then other foods, but it is also more filling. Low fat foods leave you hungry a little while later after eating, but a dinner with fat is far more satiating. We eat a decent amount of beans and rice, but I will always either have butter in the rice or serve it with cheese, sour cream, or avocado. Fat is important.
- Fat helps you absorb nutrients in foods. Sometimes hunger is just the need for more nutrients.
1) Eat Less Sugar – No. I have not lost it. I am dead serious, my number one tip to cut back on sugar is to eat less sugar. When we were COMPLETELY sugar free (no honey, no sorghum, no molasses, no sugar, no foods with added sugar [even breads, marinara, ect.]) for four weeks on our elimination diet all the foods we did have tasted sweeter, and more flavorful. I am convinced that sugar numbs your taste buds. Perhaps not literally but practically ,because everything needs more sugar. Now, I was glad when we could have sugar again and I wanted sugar while on it, but I definitely did not need as much as I had before the elimination diet. I am contemplating going sugar free again soon, just so that I can taste that delicious food again. But, even a not super high sugar diet (low sugar compared to most americans) foods have more flavor and I desire less sweets.
When I first started eating less sugar a couple years ago, it was hard. But I am glad of it now.
How about you? What are some tips you have for eating less sugar?
Fight Back Friday @ Food Renegade