How Can You Avoid Consuming Excess Sugar
Consuming Less Sugar.
It isn’t easy to shop for products that don’t contain sugar because food and beverage manufacturers know that this substance leads to cravings.
In addition, some forms of sugar will help to preserve foods, giving the items a longer shelf life at the supermarket.
You already know that foods such as boxed cereals, cookies and ice cream are loaded with sugar, but this sweetener is also in many unusual food products.
Consider this list of beverages and foods that have added sugar.
Be Careful with Peanut Butter
Most peanut butter along with the foods made with peanut butter will have added sugar.
Various forms of sugar are added to peanut butter so that the product remains fresh for several months.
The sugar helps to keep the peanut butter from discoloring or becoming rancid.
Most peanut butter is marketed toward children who love its flavor but are unaware that they are eating a large amount of sugar.
If you want to eat peanut butter, then buy natural peanuts to chop in a food processor until the mixture has a smooth texture so that you can spread it on homemade whole-wheat bread.
Read Your Bread Labels
When you buy any variety of bread at the supermarket, it probably has sugar listed on the ingredient label.
Breads made with white flour tend to have the highest amount of sugar, but whole-grain breads also have added sweeteners.
Bakeries add sugar to bread to preserve the food in its plastic wrapper.
In some cases, the bread is baked and packaged several days before it arrives in your supermarket, and it can remain on the store’s shelf for a week or longer.
When packaged bread doesn’t contain sugar, it begins to lose moisture, making it dry.
In addition, the moisture from the bread will lead to mold growth, making the food unpalatable.
If you want to have whole-wheat bread that doesn’t contain sugar, then you can learn how to bake your own bread so that you can keep it in a kitchen’s freezer until you are ready to eat it.
Reduce Your Condiments
You may pour a large amount of ketchup on your healthy homemade hamburger that is made with a homemade slice of whole-wheat bread, but by doing this, you are adding a huge amount of sugar to your food.
Instead of using condiments such as ketchup, barbecue sauce or mayonnaise on your sandwiches, add lettuce and mustard to the food.
Foods with Hidden Sugar
When you are avoiding sugar to improve your health, you should understand the different names that manufacturers use for this sweet substance.
Here is a list of the names used for the added sugar in foods and beverages:
• Fructose sweetener
• Evaporated cane juice
• Crystal dextrose
• Corn syrup
• Cane sugar
• Corn sweetener
• Brown sugar
• Fruit juice
• Maple syrup
• Agave nectar
This is a partial list of the names for sugar because manufacturers create new types of sweeteners occasionally.
To determine if a product at the grocery store has any type of sugar, you must read the small print on the package’s label.
Remember that the beverages and foods that are labeled as natural, organic, healthy or low-calorie can still have added sugar.
In addition, some foods contain natural sugars, but these types of foods frequently have high levels of minerals, fiber and vitamins.
Why Should You Detoxify From Sugar?
There are several reasons why you might want to detoxify from sugar.
If you have a health condition such as diabetes mellitus or fibromyalgia, then avoiding sugar can improve your health.
You may also feel as though you have an addiction to sugar that makes you want to consume huge amounts of sugar-filled soft drinks and candy.
If you consume sugary foods or beverages to lift your mood, then you should understand that the natural chemicals in sugar will change the pattern of your brain waves, affecting the emotional area of your brain.
Sugar can damage your cardiovascular system because it increases your cholesterol levels, and it can lead to high blood pressure.
When you consume a lot of sugar, it can also increase the uric acid levels in your blood, leading to conditions such as gouty arthritis.
Excessive amounts of sugar can also cause tooth decay because bacteria thrive in the plaque that forms on your teeth after you consume sugary foods.
If you are consuming sugar-filled foods and beverages instead of healthy vegetables and lean proteins, then you may have bone loss that leads to osteoporosis.
Experts also believe that sugar damages the collagen in your upper skin, leading to fine lines and wrinkles at an earlier age.
Foods with Hidden Sugar
Many foods have hidden sugar, that you would not expect.
By reading labels and knowing the different names used for sugar, you will be able to avoid it or reduce it as needed.
Here is a list of some foods that often have hidden sugars:
Sauces and condiments
Packaged and processed foods
Bacon and sausage
Ideas for Sugar-free Meals and Snacks
As you begin planning out your new sugar-free life with a sugar detox, you will need to figure out what to eat.
It can be a little overwhelming when you realize how much added sugar is in the foods you already eat, especially if you rely a lot on packaged or processed foods.
Here are some ideas for simple meals and snacks without a lot of added sugar.
Let’s start with breakfast, as it can be one of the easier ways to add sugar-free or low-sugar meals to your day.
If you are doing a gradual sugar detox, just start with breakfast before you worry about your other meals.
To keep it simple, you can just mix up a fruit smoothie or make a smoothie bowl.
Sugar detoxing still allows you to have natural sugars found in fresh fruits and vegetables, just make sure you choose them fresh.
If you go for frozen fruits, look on the package to make sure no sugar has been added.
Another idea is to simply have eggs and veggies.
Again, veggies should be fresh or frozen with no added sugar.
This is a simple and filling meal that won’t make you feel like you are missing out.
Lunch and Dinner
There are many different options for lunch and dinner, depending on your personal dietary guidelines.
This will depend if you are a vegetarian or vegan, low-carb, or even gluten-free.
Just try to remember that most packaged and processed foods have hidden sugar, as well as a lot of the deli meats you get for sandwiches.
Here are a few ideas:
Salad with homemade balsamic olive oil dressing – avoid bottled dressing as most of them contain sugar.
Lettuce wrap with your preferred protein source – the lettuce wrap avoids added sugar in bread, but be careful about the meats you include inside. Most deli meat has added sugar, so look on the packaging.
Simple protein, carb, and veggie dinner – this is the simplest way to create a healthy dinner. Choose a lean protein like fish or chicken you have made yourself without marinades that contain sugar, choose fresh veggies over canned, and add in a healthy carb like brown rice.
What about snacks?
This might be where you struggle the most, since many people look for candy, cookies, crackers, and many other packaged items to be eaten as snacks.
Even healthy protein bars are often loaded with added sugar.
In this case, the best option is to be simple with fresh fruits or vegetables, cheese sticks with no added sugar, or hardboiled eggs.