How to Stop Eating too Much Sugar
A 16-Week Plan (Part 2 of 2)
Our diets are packed with sugar. The typical American is eating two times more sugar than the American Heart Association considers healthy. It's causing increases in obesity, heart disease, cancer and shortening our lives.
To deal with that problem, I've put together a 16 week program to help you cut unhealthy sugars from your diet. In my last article I covered weeks 1-4, (eliminate sugar filled drinks) and weeks 5-8, (change your snacks.) In this article I've got the second half of the program for you.
Weeks 9-12, Swap Out Carbs
One of the big mistakes people make is trying to eliminate all carbs from their diet when they're trying to cut sugar. Many people forget fiber is a carbohydrate too.
Men should take in at least 30 grams of fiber a day and women should try to get at least 21 grams. Eating those minimum levels of fiber has been shown to reduce the risk of coronary heart disease by an amazing 40%. Diets higher in fiber reduce the risk of type 2 diabetes, reduce the incidence of diverticular disease and help prevent obesity. It's even been shown to prevent knee arthritis.
Breakfast tends to be the meal that messes most people up. Sugar-filled cereals topped with sugar loaded milk can pack on a lot of calories. You can keep eating cereal, just be smart about it. Look for cereals that are low in sugar but high in fiber, like bran flakes, shredded wheat or oatmeal.
Top your cereals with lower sugar soy or almond milk. If you like traditional milk, choose brands like Fairlife which has half the sugar (6 grams versus 12) and a third more protein (13 grams versus 8) than regular milk.
Swap out white bread for 100% whole wheat. Cook up whole wheat or sweet potato pancakes instead of traditional or buttermilk. Replace white rice with brown rice or “riced” vegetables like cauliflower. Cover half your lunch and dinner plates with vegetables.
Each of these small changes translate into huge results for our health. Researchers found that replacing just one-third of a serving of white rice with brown rice daily, could reduce the risk of type 2 diabetes by 16%.
Weeks 13-16, Cut Out Hidden Sugars and Temptations
Sugars are hiding in dressings, condiments and sauces like ranch dressing, ketchup and pasta sauce. A single tablespoon of ketchup has 4 grams of sugar in it. Before you choose something to mix with, dip into or pour over your food, check the sugar content. Look for lower-sugar versions or change them out entirely.
Familiarize yourself with the nutritional content of the foods you eat. Each time you go to the grocery store, pick one thing to compare. If you look through the various brands of ketchup, you'll find they offer both lower sugar and lower sodium versions. Pick the one that offers a healthier profile for you.
There are even healthier alternatives to syrups, you just have to swap things out. Traditional syrup has 210 calories and 48 grams of sugar in a single 1/4 cup serving. Sugar free syrups have as little as 20 calories in a 1/4 cup serving and NO sugar.
Be cautious of fat-free or low-fat foods. Many have replaced fat with sugar, so they still taste all right, but they're packed with hidden sugar. To learn more about how to read food labels, visit our website http://www.foodlabelsecrets.com for several free tutorials. After watching these short videos you'll be able to figure out in just a few seconds if a particular food is good for YOU.
Once you get through week 16, go back and re-evaluate. Look at each step and see how well you're following the suggestions. Make tweaks and adjustments to fit your situation. Changing a lifetime of habits is not going to be easy. When you slip up, and most will, re-commit yourself and go back at it. This isn't a temporary diet, it's a permanent change to your life.
Part 1 2
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