Reader’s Digest-“The average American consumes almost quadruple the recommended daily intake of sugar.”
“Sugar has infiltrated so much of our modern food supply that you’ll find it in healthy cereal, savory salad dressing, and yogurt.”
There are many benefits to reducing or removing sugar from your diet.
Reducing sugar intake- The American Heart Association
- Remove sugar (white and brown), syrup, honey and molasses from the table — out of sight, out of mind!
- Cut back on the amount of sugar added to things you eat or drink regularly like cereal, pancakes, coffee or tea.
- Buy sugar-free or low-calorie beverages.
- Buy fresh fruits or fruits canned in water or natural juice.
- Instead of adding sugar to cereal or oatmeal, add fresh fruit (try bananas, cherries or strawberries).
- When baking cookies, brownies or cakes, cut the sugar called for in your recipe by one-third to one-half.
- Instead of adding sugar in recipes, use extracts such as almond, vanilla, orange or lemon.
- Enhance foods with spices instead of sugar; try ginger, allspice, cinnamon or nutmeg.
Substitute unsweetened applesauce for sugar in recipes.
Advantages to a diet with little or no sugar:
- Reducing sugar intake normalizes the amount of insulin in the body.
- Restricting your intake helps to detoxify your system.
- Your energy levels will increase.
- Sugar cravings decrease and so do hunger pains.
- Another benefit, weight loss
- Decrease risk of diseases
- Clearer skin
- Positive mood
- Fewer headaches have also been reported
One of my favorite effects is a renewed sense of taste and appreciation for wholesome foods.
To make a permanent change, you need to understand what’s really in your food—and what to eat instead.
- Eat no more than 6 teaspoons of sugar in 24 hours
- Keep out trigger foods, foods high in fructose
- Drink 8 ounces of water each day
- Make homemade soups
American Heart Association – power meals to help you minimize sugar cravings:
- Power Meal #1: Homemade granola with Greek yogurt. Preheat oven to 300°F. Combine 1/4 cup dry rolled oats and 2 walnut halves, chopped, with 1/2 tsp. melted coconut oil on baking sheet. Bake until oats are lightly browned (about 5 to 10 minutes). Remove from oven and let cool. Top 9 oz. fat-free plain Greek yogurt with granola and 1/2 cup strawberries.
- Power Drink: Kale-apple-pear drink. Combine and puree in blender until smooth: 1/2 cup fat-free plain Greek yogurt, 1 cup chopped kale (ribs removed and discarded), 1 cup baby spinach, 1/2 cup sliced apple, 1/2 cup sliced pear, 1/2 small banana, 2 tbs. flaxseed meal, and 1 tbs. chia seeds.
- Power Meal #2: sweet potato & chicken salad. Preheat oven to 350°F. Combine 2 cups halved Brussels sprouts and 1/2 cup peeled, cubed sweet potatoes; mist with olive oil, and roast for about 20 to 30 minutes, or until tender. Mix warm vegetables with 2 cups baby spinach and 2 tsp. tahini. Serve with 2 oz. grilled chicken breast.