How To Reduce Sugar Without Cutting Foods
Earlier this year the FDA made changes to how food companies displayed Nutrition Facts on their labels. In addition to making calories and serving sizes much clearer they've stipulated that the amount of sugars added, beyond what naturally occurs in the foods being processed, be disclosed for consumers to see. The pic on the right shows it as 'includes 10g added sugars' .
What does this mean and why is it important?
This means that you now have even more information to help you make choices that are right for you.
It is important for you to have it because more often than not, efforts to eat healthier by eating less processed or unhealthy foods usually start with removing entire food groups out of your diet.
Source: www.fda.gov
Reducing sugar, for example, often looks like removing carbs - foods with naturally occurring sugars. While it can quickly lead to outcomes like weight loss, as well meant as the intention is, it doesn't typically bode well for long term sustainability and success.
How to use this information to your advantage
By using the new 'included added sugars' information provided on nutrition labels, you give yourself a simple way to make some easy changes without putting yourself in a cycle of restriction and deprivation.
For example, if a product serving has 18 g of total sugars of which 16g has been added during processing, then you know most of it is not naturally occurring sugars.
Your Options:
Reduce the amount of the product you use
Forgot using the product
Find similar products that have no or very little added sugars.
If what you are looking for is a way to reduce unnecessary calories and consumption of sugar, consider all the ways in which you consume it even in small amounts, multiple times throughout the day.
Some common foods that typically carry the added sugars include but aren't limited to:
salsas & tomato sauces
marinades & dressings
beverages & flavored waters
flavored milks & creamers
flavored oatmeal & cereals
flavored yogurts
This is not to say you are avoiding foods with sugar entirely, but rather you are choosing more wisely based solely on wholesome sources. Fruit for example will always include sugars. But it will also include sensible amounts of dietary fiber, and therefore make for a more filling source of carbohydrate than say a muffin.
So, the next time you feel the need to hop on a sugar fast, consider instead getting curious about and understanding the ingredients in the products you consume regularly. You might be surprised by the impact on your health goals from such simple changes.
