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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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.
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.
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.
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.
Artificial sweeteners like aspartame or saccharin my lead to increased hunger, weight gain and diabetes.
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.
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.
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.
Drinking it in the morning is a poor choice because it will give you a morning sugar spike and will cause you to crash midday or in the early afternoon.
Although it is a natural food, the juicing process of it takes out much of the fiber and concentrates on the sugar content. Have it as a weekly treat instead and opt for iced water with orange wedges to keep the citrus in your daily routine.
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 protein and fiber, which makes food less satiating and more likely to cause health problems long term.