Perhaps, like me, you are doing your best to reduce your sugar intake. If you've been keeping a close watch on this blog, you have already been alerted to the dangers of excess sugar. You realize that consuming sugary treats wreaks havoc with your blood sugar levels, causes even more cravings for carbs, and is a major factor in the kind of silent inflammation that can lead to diabetes, heart disease, stroke, Alzheimer's, and many forms of cancer. You don't have to be obese, or even overweight, to suffer these consequences, either.
Recently I was blatantly bragging (or was it whining?) about how I have removed all sugary treats from my diet completely. No chocolate. No cakes. No cookies. Not a single bakery product. I was feeling extremely virtuous, until I realized I had been drinking a glass of moscato in the evenings. This is a slightly sweet, sometimes fizzy, white wine. And of course, being sweet, it has sugar in it! Duh!
This is just one example of how that insidious sugar will continue to sneak back into your diet, even when you are explicitly attempting to purge it. There is a good chance that you are much smarter than I was, and have already eliminated all the sneaky sugar from your household. But just in case, I thought I'd help you do a little hunting.
Let's start in those cupboards. I'm sure you have already read all the cereal labels. They range from ridiculously offensive (sugar as the first ingredient) to moderately low in sugar (regular Cheerios, for example). The best choice, if you are going to eat grains, is plain old rolled oats with absolutely nothing added. Oatmeal is delicious with just a pinch of salt and a sprinkle of cinnamon. Watch out for those dried fruits, too. Raisins, prunes, dates, figs, and all dried fruits are basically just pure sugar. Whenever possible, eat your fruit whole and fresh instead. Canned sauces, soups, salsa, chili, peanut butter, and other convenience products can also contain added sugar, often in the form of high fructose corn syrup. Instant hot chocolate powders are not just loaded with sugar, but many also contain trans-fats. As always, read those labels carefully!
If we peak into the fridge, we will also discover many sources of hidden sweeteners. Ketchup and barbeque sauce are loaded with corn syrup, as are many salad dressings. Buying low-fat versions almost always assures that extra sugar has been added. Not a good trade-off! Coffee creamers are hideous concoctions of trans-fat and corn syrup with artificial flavors added. Try some real cream or coconut milk instead. Use real spices and extracts to lend some additional flavor if you need that. Processed meats can have sugar added, too. Yogurt is only a healthy choice if it is plain, unsweetened, and contains live, active cultures. Otherwise, you are downing a large dose of either sugar or artificial sweeteners.
Beware of those "healthy" sugar substitutes, such as honey, maple syrup, agave syrup, and the like. Although they are all completely natural, they have exactly the same effect on your blood sugar as pure cane sugar. When baking, try to find recipes that have eliminated all types of sweeteners. At first, you might try cutting the sugar in half. Of course, some recipes depend on sugar not just for the taste, so use your common sense.
If your sweet tooth is as underhanded as mine, this process of eliminating sugar could be a long, drawn-out one. But weaning yourself off the sugar will gradually feel normal. The cravings will subside. And every step you take toward this goal will amount to a healthier you.
Recently I was blatantly bragging (or was it whining?) about how I have removed all sugary treats from my diet completely. No chocolate. No cakes. No cookies. Not a single bakery product. I was feeling extremely virtuous, until I realized I had been drinking a glass of moscato in the evenings. This is a slightly sweet, sometimes fizzy, white wine. And of course, being sweet, it has sugar in it! Duh!
This is just one example of how that insidious sugar will continue to sneak back into your diet, even when you are explicitly attempting to purge it. There is a good chance that you are much smarter than I was, and have already eliminated all the sneaky sugar from your household. But just in case, I thought I'd help you do a little hunting.
Let's start in those cupboards. I'm sure you have already read all the cereal labels. They range from ridiculously offensive (sugar as the first ingredient) to moderately low in sugar (regular Cheerios, for example). The best choice, if you are going to eat grains, is plain old rolled oats with absolutely nothing added. Oatmeal is delicious with just a pinch of salt and a sprinkle of cinnamon. Watch out for those dried fruits, too. Raisins, prunes, dates, figs, and all dried fruits are basically just pure sugar. Whenever possible, eat your fruit whole and fresh instead. Canned sauces, soups, salsa, chili, peanut butter, and other convenience products can also contain added sugar, often in the form of high fructose corn syrup. Instant hot chocolate powders are not just loaded with sugar, but many also contain trans-fats. As always, read those labels carefully!
If we peak into the fridge, we will also discover many sources of hidden sweeteners. Ketchup and barbeque sauce are loaded with corn syrup, as are many salad dressings. Buying low-fat versions almost always assures that extra sugar has been added. Not a good trade-off! Coffee creamers are hideous concoctions of trans-fat and corn syrup with artificial flavors added. Try some real cream or coconut milk instead. Use real spices and extracts to lend some additional flavor if you need that. Processed meats can have sugar added, too. Yogurt is only a healthy choice if it is plain, unsweetened, and contains live, active cultures. Otherwise, you are downing a large dose of either sugar or artificial sweeteners.
Beware of those "healthy" sugar substitutes, such as honey, maple syrup, agave syrup, and the like. Although they are all completely natural, they have exactly the same effect on your blood sugar as pure cane sugar. When baking, try to find recipes that have eliminated all types of sweeteners. At first, you might try cutting the sugar in half. Of course, some recipes depend on sugar not just for the taste, so use your common sense.
If your sweet tooth is as underhanded as mine, this process of eliminating sugar could be a long, drawn-out one. But weaning yourself off the sugar will gradually feel normal. The cravings will subside. And every step you take toward this goal will amount to a healthier you.
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