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A Guide to Cutting down on Sugar

By Edited Nov 13, 2013 0 0

Sweets and sugary foods contribute to obesity and diseases such as cancer, heart disease, and osteoporosis. Even if you are not on a diet, you should not eat more than 10 teaspoons of sugar a day.

You may be surprised, but many foods contain sugar, including mustard, ketchup, salad dressings, crackers, and breads. The first step to cutting down on it is knowing which products contain sweet and how much. Mandarins and diced pears in light syrup contain 17 grams of sugar per one serving. Crème pudding, cookies, and chocolate chips have 21 grams of sugar per serving. Some muffin mixes, pies, and snack cakes also contain a lot of sugar. Soft drinks and drink powders have large amounts of added sugar. Soft drinks have about 11 percent sugar, but lemonade powder contains over 90 percent. Other foods that are packed with sugar include nougat and candies, pies, cakes, and dried fruits. Fruit roll ups and dried fruit contain a lot. Dates have 66 percent, raisins are 59 percent, dried pears have 62 percent, and dried prunes – 38 percent.

Cereal bars and ready-to-eat cereals are high in sugar. Nut/fruit bars, granolas, and cereals have up to 55 percent, and this is especially true for low-fat products. They contain even more. Flavored yogurts have more sugar than plain yogurt. In fact, they have 3 times more sugar, and it is better to get plain yogurt and eat it with frozen or fresh fruits.                                                                                                      

Knowing which products contain more will help you to select healthy alternatives. There are plenty of foods that are low in sugar and are suitable for a low carb diet. These include meats, fish, vegetables, and nuts and seeds. Dairy products and eggs are also low in sweets. Whole grain breads and products contain healthy fiber, a small amount of fat, and some carbohydrate. Whole grains include brown rice, barley, and bulgar. Eggs are low in  carbohydrate and high in protein and fat. Meats are also low in sugar and carbohydrate and contain protein, fat, and important minerals such as iron. If you are on a low carb diet, you can eat duck, lamb, bison, chicken, and other types of meat. It is recommended to eat fish meat and seafood, including perch, trout, mussels, and oysters. Except for cold-water fish, fish is low in carbohydrates and sugar and high in protein.

Read the label and avoid products that list sugar as 1 of the first 3 ingredients. This goes for different types, including raw, brown, beet, and agave. Other types include mannitol, sorbitol, high fructose corn syrup, and turbinado. Avoid desserts with lots of sugar – you can create your own recipe, reduce the amount of it, or modify it to make it low carb friendly. There are plenty of low-carb desserts you can try, including sorbets, fruit smoothies, and jello. You can buy sugar-free jello and combine with fruits.




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