Articles  & Research

 9 Ways To Cut The Sugar (And Not Even miss it)

BY: Dianne Villano, CPFI  www.mypersonalfitnesscoach.com

Americans typically consume 20 percent of their daily calories as sugar, about double the generally accepted amount. Most people are not aware of most of the sources from which they get their sugar and their are many myths associated with carbohydrates (ie sugars.) Here is the scoop and some simple ways to eliminate the nutritionally (but not caloricly) void sugars from your diet and the extra pounds from your waste line.
 

1.  Beware of sugar's many disguises
   Sugars are found naturally in milk, fruit, vegetables and grains, but we (as well as most food manufacturers) also add sugars to many foods we eat. These added sugars are the ones that we need to be aware of. No matter how you slice it, or what name it is disguised as on your food label, these sugars are basically empty calories because they provide very few, if any other nutrients. Here's a list of some of the many disguises of added sugar to watch for on the food label: brown sugar, corn sweetener, corn syrup, dextrin, dextrose, glucose, fructose, high-fructose corn syrup, honey, invert sugar, lactose, malodextrin, maltose, mannitol, molasses, natural sweeteners, polydextrose, raw sugar, sucrose, syrup, turbinado sugar, and xylitol.

2.  Read the label
   You may be aware of how much sugar you do or don't add to foods, but are you aware of the hidden sugars in many of the food products you eat? Read the label ingredients and narrow in on the many different forms of sugar mentioned above. If any of these sugars appear first or second or many of them are listed among the food ingredients, it's most likely a high-sugar food.*** Please don't confuse these added sugars to the sugars found in your high quality carbohydrates such as breads, rice pasta, etc)

3.  Don't be blinded by fat phobia
   Fat Free does not mean calorie free. Most people that are focused solely  on counting fat grams miss the fact that "low fat" food typically contain quite a few calories. (most of them sugars). Remember: if you eat more calories than you burn you will those excess calories are stored as, yup, you guessed it fat.

4. Switch to fruit for dessert
   A nice piece of fruit is great to satisfy a sweet tooth. And, yes fruit contains sugar as will as those tempting deserts. They also contain many vitamins, minerals and fiber. They don't, however contain the extra fat that can really add the calories. If fresh fruit seems to boring,  try dried fruit—it's even sweeter. Also try pureeing frozen fruits to make your own sorbets or drizzling fruits with chocolate syrup or dipping them in yogurt. (check your food plan to see how many fruit exchanges you are allowed into a day and plan on using some of your servings to make a tasty desert!

5. Think small
   Remember, there are no bad foods, only inappropriate amounts. Ice cream is a great example—if you're going to have it, stick to a 1/2 cup serving size (which is, incidentally a single serving size) and you should be able to keep the calories under 200 while still satisfying your craving. If you are not quite up to the task of self monitored portion control, stick to single serving containers. Always check the serving size before indulging in your favorite goodie.

6. Eat before you become ravenous
   If you let yourself get too hungry, chances are the first foods you reach for will be high in sugar and fat and low in nutrients. as you've heard me say many times over eat frequent meals and snacks with plenty of lean protein and whole grains. If you have a cookie urge on a well nourished stomach, you will be more capable of limiting yourself to the serving size of 2 instead of plowing through an entire dozen.

7. Don't ban sugar completely
   Again, there are no bad foods, only inappropriate amounts and nothing in moderation will make you fat. Sugar is included in the Food Guide Pyramid (just remember that it's only the tiny tip on top of the pyramid). Although sweets may not contribute much in the form of vitamins and minerals, a little sugar can add enjoyment and variety to your diet. Your diet does not need to be perfect to be healthy. A small amount of a favorite sweet temptation can be part of your healthy diet.

8. If chocolate is your weakness…
   Try cocoa powder. Most of the fatty part of chocolate (the cocoa butter) is removed. A tablespoon of cocoa can have less than 20 calories with only 0.5 grams of fat. (ie: 4 tablespoons would be equal to 1 from the "bread" group) Use cocoa instead of chocolate when baking to help satisfy your hankering for chocolate. You can also try flavoring smoothies, cottage cheese or yogurt with a little cocoa powder. Chocolate-flavored syrup drizzled on fruit is another sweet treat to satisfy your chocolate craving. If you must have milk chocolate, three Hershey Kisses have less than 80 calories and 5 grams of fat.

9. Reduce sugar in recipes
   As a general rule, you can cut the sugar in most cookie, cake and pie recipes by one-third and the finished product will turn out fine (you probably won't even notice the difference).
   Use spices
   Cinnamon, vanilla, nutmeg, anise and mint can add a sweet taste to foods without adding sugar or calories.

 Article written by Dianne Villano, President of Custom Bodies in Tampa Bay, Fl. Custom Bodies has been serving the bay area since 1996 with weight loss & fitness programs. Dianne is a personal fitness instructor certified through the National Academy of Sports Medicine and a frequent speaker on health and fitness related topics with articles published in over 20 media outlets. Grab Your Free Copy Of Her Special Report "22 Big Fat Lies That Are Keeping You From The Body You Want" here:  www.mypersonalfitnesscoach.com/22bigfatlies.htm

The information on this web site is intended for information reference purposes only and is not intended as a substitute to professional medical advice. Prior to participating in any exercise program or activity, it is recommended that you seek the advice of your physician or other qualified health care professional. None of the information on this web site should be used to diagnose, treat, cure, or prevent any medical condition.

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