how eliminate sugar

These days sugar is everywhere. Almost every single food you eat contains some amount of sugar. Have you ever stopped and wondered how much sugar you consuming? If you are a typical American, you may be eating 57 pounds of sugar per year! (Source: SugarScience.UCSF.edu)

That’s how much average Americans consume each year. Some of that comes from obvious foods like sodas and junk food, but another large portion comes from more “hidden” sources.

As with most diet recommendations, the key is to keep your consumption in check. To reduce your sugar intake you have to know where the sugar is hiding. When shopping for groceries take your time and read labels to learn where sugar is hiding. If sugar is the first ingredient listed on a food, you probably should consider putting it back on the shelf.

In the past, The World Health Organization released guidelines indicating sugar should account for only about 10% of our daily calories, which is roughly only eight teaspoons. Most labels refer to sugar in grams — eight teaspoons is about 37 grams. What does that mean to you? One cup of your average cereal can quickly put you over that recommended limit.

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And don’t get tricked, there are many different terms used for sugar. It also is referred to as high fructose corn syrup, glucose, sucrose, and other names.

Here are some places where you may be ingesting loads of sugar without even realizing it.

VIDEO: How to Eliminate Sugar From Your Diet


Yogurt
: Generally, this is a food that people consider “healthy”. However, unless you choose the Plain flavor, you’ll be getting a lot of sugar. Check the label and you’ll find on average about 20 to 25 grams of sugar in a measly 6 ounces.

Salad Dressings: Salads have always been considered good dieting choices. But, not only can they be laden with fats, but even the healthiest, veggie-packed salads can pack a sugar punch from the dressings that accompany them.

Soft Drinks: Here’s where a huge portion of consumer sugar intake is found. Studies show that soft drinks account for as much as 33% of all added sugars consumed. And if you think switching to sugar-free diet drinks is the answer, hold on. The risk of obesity appears to be higher among diet cola drinkers.

Cereal: Here’s a food that someone can easily overeat. A serving is often only ¾ cup which means most people tend to have at least two servings at breakfast. Plus, cereal is often eaten as a snack as well, and a few handfuls can quickly add up. Many cereals that tout themselves as being healthy have more sugar in them then a candy bar.

Protein Bars: These small little morsels disguise themselves as being packed with protein and all natural ingredients. However, the huge sugar content diminishes their nutritional value. In some cases, you might actually be better off grabbing a chocolate candy bar.

Low Fat and Fat-Free Foods: When fat is eliminated from a food often the flavorful taste disappears too. To prevent a low fat food from being too bland, manufacturers regularly add extra sugar to ensure a good taste. So while the fat grams may be low, there are plenty of calories because of the extra sugar.

Why do you need to watch your sugar intake? The problem with sugar is that it packs a lot of calories per serving. Furthermore, the foods with sugar taste better so people tend to eat larger portions resulting in more useless calories.

Experts agree that it’s best to avoid foods that contain refined sugar. This included packaged and processed foods that are high in sucrose, glucose, maltose or high fructose corn syrup. Consider Replacing refined sugars with naturally-occurring sugar you find in fruits and vegetables. Always stay proactive and vigilant about what you eat and check for labels when you shop to ensure the sugar is not hiding in those foods.


About the Author: Lynn Bode is a certified personal trainer specializing in Internet-based fitness programs. She founded Workouts For You, which provides affordable online exercise programs that are custom designed for each individual. Visit: http://www.workoutsforyou.com, for tips, sample workouts and more. Fitness professionals, learn how to support your clients online, visit: http://www.trainerforce.com

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