How to stop sugar addiction in 10 days. Sugar has been linked to diabetes, obesity, hyperactivity, and dental cavities. It’s delicious and we crave it, and it’s generally added to processed foods to improve texture, taste, and shelf life.
Sugar is found in just about everything we purchase… from tomato sauce to salad dressings to organic all-natural baby foods. If we’re eating packaged foods, we can’t escape it, and, generally, we’re eating an unhealthy amount of it.
Americans on average consume more than 300 calories per day of added sugar — that’s 82 grams or 19.5 teaspoons (152 pounds a year) — and teens are consuming much more, a whopping convincing evidence to further reduce free sugar intake to less than five percent of total calories per day (100 calories, or 25 grams of free sugar on a 2,000-calorie diet). In real-life equivalents, five percent is about the amount of free sugar found in one cup of sweetened Greek yogurt.
Where Does Sugar Hide
The current Nutrition Facts Label doesn’t differentiate between natural and added sugars, making it a challenge to know how much added sugar you are actually consuming. The new changes to the label will include separate lines for the number of total sugars and added sugars. These changes will provide more transparency in labeling and hopefully, encourage food companies to reduce the added sugars in their products.
Until then, the only way to know if added sugars are in the food you are consuming is to read the ingredients list. Ingredients on the label are listed in greatest to least amount, but manufacturers are getting sneaky by using multiple sources of sugar so that a singular source doesn’t appear high on the list.
To spot sugar in the lineup, check for words like:
- fruit juice concentrate
- fruit juice
- cane juice
- invert sugar
- beet sugar
- malt syrup
- corn syrup solids
- words that end in –ose like maltose, dextrose, fructose, glucose
Remember, added sugars are added sugars, no matter what lingo they are disguised under.
Ways to Slash Sugar
If you’re trying to eat better, improve fitness, manage or reduce the risk of disease, and/or lose weight, the best advice is to reduce added sugar consumption, cut out unhealthy high-calorie carbohydrates such as bread and rice, including those more “natural” yet still concentrated sugar sources like agave, honey, and fruit juice.
I started using Lakanto Monkfruit Sweetener in place of sugar in my keto treats, and it’s really delicious with no aftertaste. Fill up on veggies most often, treat fruits like a treat. Moderation is king; sugar is not the demon… it’s the amount of sugar that makes the difference.
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