Smart Hacks To Curb A Sugar Habit
Oftentimes, it can be easy to indulge. According to Addiction Center, about 75 percent of Americans eat excessive amounts of sugar regularly. While having a little bit of sugar every now and then isn't dangerous, it's important not to overdo it. If you want to break your sugar habit, read on to learn some life-changing tips.
Replace Refined Sugar With Fruit
It can be difficult to escape a sweet, sugary craving, which is why it's best to find healthier alternatives.
Fruit is healthy and a great way to have something sweet, while also getting doses of vitamins, minerals, and more. Instead of topping your pancakes or waffles with maple syrup or butter, try using fruit instead.
Get Rid Of Sugary Beverages
The National Institute of Health states that the fourth-largest source of calories in the American diet comes from soda.
"One 12-ounce can of Mountain Dew delivers 52 grams of sugar, which is more than a day's worth," said food expert Kelly Choi. Soda is also the largest contributor to added sugar.
Skip Flavorings And Go For Plain Versions
Consumers may not realize that a lot of their sugar intake can come from flavorings in food such as oats, granola, or nuts.
Instead, it's best to buy plain versions and add in healthier sweeteners at home such as fruit, nutmeg, cinnamon, and more. Not only will it reduce your sugar intake, but it can reduce your fat, calories, and carbs.
Go Grocery Shopping When You're Full
It's not a good idea to go grocery shopping on an empty stomach. That's when the cravings, especially the unhealthy ones, will start to kick in.
Make sure to go after eating because you will be far less likely to give into your cravings. It will be easier to stay on track with healthy eating goals.
Make Salad Dressing At Home
Something that can be easily missed is the ingredients in salad dressing. While people may think they are eating healthy by having a salad, the dressing can ruin their goals.
Many store-bought dressings are packed with added sugar, fat, sodium, calories, and carbs. In order to prevent yourself from going overboard, try making your own dressing at home.
Take Note Of Portion Size
It's probably not realistic to give up sugar altogether, but there are some things you can do to prevent yourself from over-indulging.
One of the most important things you can do is pay attention to portion size. The best place to start is by cutting your normal portion in half.
Get Lots Of Sleep, Here's Why
A study from the University of California, Berkeley found that the more people sleep, the less likely they will crave sugary foods.
Also, those who don't get enough sleep will often crave sugary foods more because their appetite will increase. Not only will sleep prevent you from eating too much sugar, but it also helps with weight loss and metabolism.
Fill Up On Breakfast
Breakfast is essential for living a healthy lifestyle, but you need to be aware of what kind of breakfast you're eating.
Eating sugary cereal or pastries will lead to more sweet cravings during the day. Instead, stick to a savory meal such as avocado, eggs, whole-grain toast, or oats.
Speak Up While Eating Out
It can be risky eating out at a restaurant because most customers probably aren't aware of the serving sizes and ingredients in each dish.
Before going out, do research on the menu and don't be afraid to make adjustments. For example, get dressing on the side of a salad or ask for an unsweetened beverage.
Go For Dark Chocolate
While chocolate itself isn't exactly addictive, there can be several ingredients added that are highly addictive. This is especially true with milk chocolate.
In order to curb your chocolate cravings, try switching to dark chocolate. Dark chocolate has half the amount of sugar and four times more iron and fiber than milk chocolate.
Use Self Checkout At The Grocery Store
Those who go grocery shopping are very familiar with the items in the checkout area, which happen to mostly be candy.
A study done by IHL Consulting Group found that when both women and men opted for self-checkout, it reduced impulse buys by up to 32.1 percent. Also, ordering groceries online is a smart option.
Substitute Applesauce For Sugar While Baking
Almost all baked goods contain large amounts of sugar, so it's crucial to know some items that can replace them.
Unsweetened applesauce can be swapped out for sugar in most recipes. One cup of sugar is 770 calories, but one cup of unsweetened applesauce only has about 100. Also, make sure to reduce all liquid in the recipe by a quarter cup when using applesauce.
Stick To Natural Peanut Butter
Many store-bought products have added sugar, fat, calories, carbohydrates, and more that can go unnoticed. One of the products to be careful with is peanut butter.
Most name-brand peanut butter has a lot of sugar and trans-fats for flavor and color. In order to avoid that, try buying an all-natural kind made from nuts with just a hint of salt.
Energy Bars Are Chalked Full Of Sugar
Energy bars may seem like they are healthy because they contain oats and fruit, but the ingredients can be very misleading.
Many of the most popular energy and granola bars are loaded with added sugar. When shopping for one of these at the grocery store, make sure to find one that is labeled as low-sugar.
Know The Different Names For Sugar
Sugar is one of the most common ingredients in food, but it's important to know that it isn't always listed as "sugar."
There are almost 60 names for sugar including molasses, sucrose, corn syrup, dextrose, and many more. Ingredients are listed in order by how much is in a product, so if it's towards the top of the list, consider skipping it.
Natural Versus Added Sugar
While sugar isn't great for the body, people should know that there's a difference between naturally occurring sugar and added sugar.
Natural sugars, such as fruit, vegetables, and dairy, are usually fine because they have healthy fats and fiber. Added sugars should mostly be avoided in foods such as syrup, candy, or ice cream because they are highly processed and can lead to health issues.
Artificial Sweeteners Aren't Good For You
When cutting back on sugar, it may seem okay to rely on artificial sweeteners such as Splenda, diet soda, or sugar-free candy.
While these provide a sweet flavor, studies have shown that artificial sweeteners can lead to weight gain, brain tumors, bladder cancer, and many other health hazards. It is better to eat foods with natural sugar including fruit and vegetables.
Make Sure You're Getting Unsweetened Versions Of Food
Cutting sugar out of your diet doesn't have to be hard and there are many simple ways to do so.
One thing consumers can do is buy unsweetened versions of their normal food. For example, foods such as applesauce, milk alternatives, nut butter, and canned fruit usually have unsweetened options.
Dried Fruit Can Be Misleading
While fresh fruit can be a perfect replacement when trying to cut back on sugar, that doesn't mean that everything with fruit will be healthy.
Some fruit dishes that are probably best to avoid are dried and canned fruit. Food manufacturers will often add syrup, sugar, juice concentrates, and more to extend the shelf life and to add flavor.
Replace Ketchup And Salsa With Plain Tomatoes
Tomatoes are a major source of the antioxidant lycopene, which has been shown to reduce the risk of heart disease and cancer. They are also a great source of vitamins C and K, potassium, and folate.
However, tomatoes are often added to unhealthy foods with a lot of sugar such as ketchup and some salsas. Try replacing them with plain tomatoes for a more nutritious diet.
