Tips for how to reduce sugar in your diet and make room for more nutritious foods
Read ingredient labels. If sugar is listed as the first, second or third ingredient, and the product probably contains a large amount of sugar as a sweetener. Identify all the sugars in a product (sucrose, honey, glucose, molasses, dextrose, corn sweetener, fructose, high-fructose corn syrup, lactose, maltose, sorghum syrup, mannitol, fruit juice concentrate, sorbitol). Select items lower in added sugars when possible.
Eat whole fruit instead of fruit juices- even 100% fruit juice is high in natural sugar. Buy fresh fruits or fruits packed in water, juice, or light syrup rather than those in heavy syrup. Buy fewer foods that are high in sugars such as soft drinks, fruit-flavoured punches and sweet desserts. Be aware that some low-fat desserts may be very high in sugar. Limit Gatorade, PowerAde, Vitamin Water and other power drinks that are also high in sugar Add less sugar to coffee, tea, cereal or fruit. Get used to half as much, and then see if you can cut back even more.
Use less sugar in the foods you prepare at home. Try new recipes or adjust your own. Start by reducing sugars gradually until you`ve decreased them by one third or more. As you reduce the sugar in your baked goods, try adding spices like cinnamon, cardamom, coriander, nutmeg, ginger and mace to enhance the sweet flavour of foods. Spiced foods will taste sweeter if warmed. Don’t skip meals- this may cause a sugar craving
Here`s a guide for baking with less sugar:
For every cup of flour, use only:
Cakes and cookies: 1/2 cup sugar
Muffins and quick breads: 1 tablespoon sugar
Yeast breads: 1 teaspoon sugar
Don`t worry – sugar isn`t your enemy. But reducing your sugar intake will help you cut calories and will
allow you more room for more nutritious foods.