Sugar replacements

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.

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.

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.

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 ...

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.

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...

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.

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.