Diabetes Diet: 8 Tricks For Cutting Down On Sugar
1. Reduce soft drinks, soda and juice
For each 12 oz. serving of a sugar-sweetened beverage you drink a day, your risk for diabetes increases by about 15 percent. Try sparkling water with a twist of lemon or lime instead. Cut down on creamers and sweeteners you add to tea and coffee.
2. Don’t replace saturated fat with sugar
Many of us replace healthy sources of saturated fat, such as whole milk dairy, with refined carbs, thinking we’re making a healthier choice. Low-fat doesn’t mean healthy when the fat has been replaced by added sugar.
3. Sweeten foods yourself
Buy unsweetened iced tea, plain yogurt, or unflavored oatmeal, for example, and add sweetener (or fruit) yourself. You’ll likely add far less sugar than the manufacturer.
4. Check labels
Check labels and opt for low sugar products and use fresh or frozen ingredients instead of canned goods. Be especially aware of the sugar content of cereals and sugary drinks.
5. Avoid processed food
Avoid processed or packaged foods like canned soups, frozen dinners, or low-fat meals that often contain hidden sugar. Prepare more meals at home.
6. Reduce the amount of sugar
Reduce the amount of sugar in recipes by ¼ to ?. You can boost sweetness with mint, cinnamon, nutmeg, or vanilla extract instead of sugar.
7. Find healthy food
Find healthy ways to satisfy your sweet tooth. Instead of ice cream, blend up frozen bananas for a creamy, frozen treat. Or enjoy a small chunk of dark chocolate, rather than a milk chocolate bar.
8. Half of the dessert
Start with half of the dessert you normally eat, and replace the other half with fruit.