Your Health's Journal

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.

Avoiding sugar can be challenging, but with some strategies, it can be done effectively. Here are some tips to help you reduce or eliminate sugar consumption:

1. Read Labels: Check food labels for added sugars. Ingredients like high fructose corn syrup, sucrose, and glucose indicate sugar content.
2. Choose Whole Foods: Focus on whole, unprocessed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are naturally low in added sugars.
3. Avoid Sugary Beverages: Replace sodas, sweetened teas, and juices with water, herbal teas, or sparkling water. If you prefer flavored drinks, infuse water with fruits or herbs.
4. Cook at Home: Preparing your meals allows you to control the ingredients, reducing the likelihood of added sugars that are common in restaurant dishes and pre-packaged foods.
5. Limit Snacks: Choose snacks that are low in sugar, such as nuts, seeds, low-sugar yogurt, or vegetables with hummus, instead of candies or baked goods.
6. Use Natural Sweeteners Sparingly: If you need to sweeten something, consider using natural sweeteners like stevia, monk fruit, or small amounts of honey or maple syrup, but use them sparingly.
7. Gradually Reduce Sugar: If you’re used to consuming a lot of sugar, gradually decrease your intake to allow your taste buds to adjust over time.
8. Be Cautious of ‘Low-Fat’ Labels: Foods labeled as low-fat often contain added sugars to enhance flavor, so read labels carefully.
9. Satisfy Sweet Cravings With Fruits: When you crave something sweet, opt for whole fruits. They contain natural sugars along with fiber, which helps moderate sugar absorption.
10. Stay Mindful: Be aware of hidden sugars in foods such as bread, sauces, and dressings. You might be consuming more sugar than you realize.
11. Educate Yourself: Learn about different types of sugars and their effects on health. Understanding what to avoid can make mindful choices easier.
12. Practice Portion Control: If you do consume sugary foods, do so in moderation and be mindful of portion sizes.

-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.

Implementing these strategies can significantly help in reducing sugar consumption and promote a healthier diet overall.

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Ludmilla!