Goodbye, sweeteners! Hello, more energy and less stress.
By Joy Bauer, MS, RD, Prevention
A sprinkle here, a pinch there — before you know it, you're drowning in sugar. Americans take in about 22 teaspoons per day — not just from stirring it into coffee, but also from surprising sources like salad dressings and pasta sauces. All of it can leave you feeling tired and moody, and too much is even linked to heart disease and diabetes.
Women should aim for no more than 6 teaspoons of added sugar (1 teaspoon equals 4 grams of sugar) per day, according to the American Heart Association. Struggling to control your cravings? The best way to retrain your brain: For five days, say "No, thanks" to sugar in any of its forms, including foods with honey, agave, maple syrup (and other syrups like corn syrup), evaporated cane juice, fructose, and molasses.
On day six, you can bring back sugar, but in a more thoughtful way. To stay on track, try these five tips.
1
Women should aim for no more than 6 teaspoons of added sugar (1 teaspoon equals 4 grams of sugar) per day, according to the American Heart Association. Struggling to control your cravings? The best way to retrain your brain: For five days, say "No, thanks" to sugar in any of its forms, including foods with honey, agave, maple syrup (and other syrups like corn syrup), evaporated cane juice, fructose, and molasses.
On day six, you can bring back sugar, but in a more thoughtful way. To stay on track, try these five tips.
1
Sip smarter.
Sugar-sweetened beverages like soda and iced tea are the leading sources of added sugar in diets. Water is your best bet for hydration, but if you find H2o a little ho-hum, flavor yours with fresh fruit or add cucumber slices and mint leaves to your glass.
2
Get roasting.
Roasting can actually turn vegetables like parsnips, carrots, and tomatoes sweet. Simply cut veggies into bite-size pieces; coat (but don't drown) them in oil; toss with salt, pepper, and your favorite seasonings; and spread evenly on a baking sheet. Roast at 425F until they're tender and slightly browned on the edges.
3
Be snack savvy.
Chances are your trusty ready-made smoothies and granola bars are loaded with added sugar, so consider these alternatives: air-popped popcorn topped with good-quality balsamic vinegar, rice cakes or celery sticks with no-sugar-added nut butter, and DIY no-sweetener smoothies (using only fruit, veggies, and milk or plain yogurt).
4
Add more flavor with spices.
Use spices in place of sugar to add a sweet flavor to your food. For example, sprinkle pumpkin pie spice on top of plain yogurt, or put a dash or two of cinnamon on apple slices or sweet potatoes.
5
Boost food with fruit.
Let fruit bring sweetness to a variety of meals: Add blueberries to your morning oatmeal, sprinkle strawberries on a salad at lunch, or throw pineapple chunks into a stir-fry dinner.
