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9 Ways to Quit Sugar for Good

https://www.health.com/health/gallery/0,,20923984,00.html

health.com

9 Ways to Quit Sugar for Good
Easy tricks to help you cut sugar out of your diet for good

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The dangers of sweet stuff

The dangers of sweet stuff

One teaspoon of sugar contains 16 calories. The average person eats 22 teaspoons of sugar daily, which can add hundreds of calories without any nutritional value. 

  • Sugar raises and then drops your blood glucose levels, leaving you fatigued, forgetful and irritable.
  • Extra sugar increases your risk of obesity and may set you up for diabetes.
  • The more added sugar a person takes in, the higher the risk of dying of heart disease.

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Sugar detox

Sugar detox

Weaning yourself from sugar can be tough because sugar hides in so many foods. Sugar is addictive, but it is worth trying to eliminate it from your diet.

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Refined white sugar

Refined white sugar

The bloodstream absorbs this simple sugar quickly, causing surges in blood glucose and insulin levels.

Refined sugar can be found in many food products, from ketchup to bread to salad dressing.

Molasses, honey and maple syrup have the same harmful effects as white sugar.

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Sweets you can eat

Sweets you can eat

Sugar, such as fructose in fruit and lactose in milk are safe alternatives as long as they are consumed in their original food form.

The sugar in fruit is in proportion to the amount of fiber and other nutrients in it.

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Sugar replacements

Sugar replacements

Artificial sweeteners like aspartame or saccharin my lead to increased hunger, weight gain and diabetes.

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Going sugar-free

Going sugar-free

Going cold turkey on sweet stuff can lead to intense withdrawal symptoms such as headaches, anxiety and mood swings.

It may be better to wean yourself off it one step at a time, so your body can adjust.

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Give up sugary drinks

Give up sugary drinks

Sweetened beverages contain sugar that adds calories without satisfying hunger. One can of cola contains nine teaspoons of sugar, a third more than the six teaspoons daily limit.

Substitute fruit juice for fruit-infused bottled water or water with fresh fruit slices added to it.

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Simple-carb sweet treats

Simple-carb sweet treats

Pastries, cookies, muffins, and other white-bread, refined-flour treats are dense with added sugar, but with little nutritional value.

Instead, eat whole grains as they provide complex sugars that are absorbed more slowly.

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Sugary restaurant food

Sugary restaurant food

Many types of takeout or eat-in cuisine are smothered in sauces or coatings made with added sugar. Examples include sweet and sour pork, glazes, condiments, and pasta sauces.

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Reduce table sugar

Reduce table sugar

If you're used to adding sweetener to your food and drinks, consider easing out from the habit.

If you add two spoons of sugar or honey in your tea or coffee, cut it back to one sugar for a week, then to zero. Consider doing the same on your cereals or pancakes.

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SIMILAR ARTICLES & IDEAS:

Added Sugar vs. Natural Sugar

Added Sugar vs. Natural Sugar
  • Added sugar is unfriendly to our health. It can be found in most food products we come across. It is absorbed by the body quicker unlike natural sugar.
  • Processed food is d...

Avoid Grapes and Bananas When Cutting Down On Sugar

Bananas and grapes are delicious fruits but they contain high amounts of fiber and natural sugar (fructose). When we eat these fruits it can give us a sugar spike or commonly known as sugar rush.

You can still eat them but eat them sparingly and try other variants of fruit instead.

Low Sugar Diet and Dried Fruits

If you're opting to go on a low sugar diet, dried fruits may not be the best suitable choice for you.

Dried fruit is a great snack as long as you're aware of how much of it you are eating. It's packed with nutrients but the drying process removes the water and concentrates a lot of the sugar in a small bite.

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Organic junk food is still junk food

Organic junk food is still junk food

From a macronutrient perspective, organic junk foods are often identical to their conventional counterparts. 

They tend to be equally high in sugar and low in pro...

Organic isn't always healthy

Many organic brands tend to cater to a health-conscious crowd, meaning they’ll often use less processing or healthier ingredients to appeal to their consumers. But the organic label alone does not guarantee this.

The “health halo” effect

It refers to a scientifically researched phenomenon in which certain claims, such as “low fat” or “made with organic ingredients” can lead us to assume a food is healthier or lower in calories. 

The Paleo Diet

The Paleo Diet

The basic concept of the paleo diet is to eat whole foods and avoid processed foods.

Studies suggest that this diet can lead to significant weight loss and major improveme...

A general guideline

There is no one "right" way to eat for everyone.

Some eat a low-carb diet high in animal foods, while others follow a high-carb diet with lots of plants.

Avoid these foods and ingredients:

  • Sugar and high-fructose corn syrup.
  • All Grains.
  • Legumes like beans and lentils.
  • Most Dairy, especially low-fat dairy.
  • Some vegetable oils like soybean, sunflower, cottonseed, corn, grapeseed, safflower and other oils.
  • Trans fats: "hydrogenated" or "partially hydrogenated" oils found in margarine and various processed foods.
  • Artificial sweeteners: Aspartame, sucralose, cyclamates, saccharin, acesulfame potassium. 
  • Highly processed foods: Everything labeled "diet" or "low-fat" or that has many additives.