By NICOLE LUCERO, MS, RD, CDE, LDN
Not sure where to start when it comes to cutting your sugar intake? Here are five simple steps:
AVOID/LIMIT LIQUID SUGAR. One 12-ounce soda has 10 teaspoons of sugar. This includes other sugar-sweetened beverages like lemonade, coffee drinks, sweet iced tea and sports drinks.
READ FOOD LABELS. Sugar is not always listed as “Sugar” on labels. Names for added sugars on labels include: high fructose corn syrup, corn syrup, agave, honey, brown sugar, fruit juice concentrate, invert sugar, raw sugar, sugar syrup, molasses, sugar molecules ending in “-ose” like dextrose, fructose, glucose, maltose, lactose, sucrose.
DON’T BE FOOLED by added natural sugars, such as brown sugar, molasses, honey and agave. They are still sugar. You have to account for them.
TRADE processed high sugar treats for fruit to satisfy your sweet tooth.
USE SPICES such as cinnamon, ginger, allspice or nutmeg and extracts such as almond, vanilla, orange or lemon to enhance foods instead of using sugar.
About the Author
Nicole Lucero is a Registered Dietitian and Certified Diabetes Educator with Lakeland Regional Health.
As with all weight-loss regimens, be sure to check with your primary care provider to make sure you are embarking on a safe and healthy diet plan for you. If you are seeking a primary care provider who can offer you a convenient home for all your medical needs, please call 863.284.5000.