The following information I paraphrased from an article by Hollis Templeton (Fitbie.com) with quotes from Mr. Teitelbaum & Ms. Angela Ginn.
Mr. Templeton, author of “Beat Sugar Addiction Now!” says: “From the sweetener you stir into your morning coffee to the after-dinner dessert you can’t resist, the amount of sugar you consume between breakfast and bedtime adds up quickly. Americans down more than 22 teaspoons a day, according to the USDA, which is more than double what experts recommend. At the same time, research links diets high in added sugar to increased risk for diabetes, heart attack and stroke”.
1) COMMIT TO A SUGAR QUOTA- The first step to reducing your sugar consumption is to figure out how much of it you are eating. Look at the nutrition label to find the grams of sugar in the food or drink. Divide that by 4. That is the amount of teaspoons that that item contains. The American Heart Association recommends that women limit their sugar intake to six teaspoons or 24 grams and men to no more than nine teaspoons or 36 grams of sugar per day.
2) KNOW WHAT COUNTS AS SUGAR- You may think that natural sweeteners like cane juice, agave nectar, honey & fruit juice concentrates are better for you than HFCS *(high fructose corn syrup) and refined sugar, but they are still sugar. Eating those items must be added into your limit of 24 or 36 grams a day. Also, don’t be fooled by the words “organic” or “raw” in front of a sweeteners name………..it is STILL sugar. Remember to look at the label.
*{My opinion}. Anything containing HFCS is unhealthy and should be avoided.
3) ARTIFICAL SWEETENERS- Sugar substitutes shouldn’t be feared but some are healthier than others. It is recommended that a zero-calorie sweetener like **stevia and erythritol be used.
**{My opinion}: I disagree with the first 5 words. I think pure Stevia, bought at a health food store or vitamin shop, is the safest sugar substitute to use. This was told to my husband by his Oncologist. Some sugar substitutes contain aspertame or saccrine. Both are very unhealthy for you.
4) DON’T DRINK YOUR FRUIT- Sweetened fruit juices are one of the biggest sources of added sugar in our diets. Some contain more than a teaspoon of sugar per ounce. Eat {organic} fruit instead of drinking juice.
{My opinion}: If you have a juicer or a nutriBullet, make your own juice with organic fruits and vegetables. Healthier & no added sugars or preservatives. I think a nutriBullet would be better because you are eating the skin. 95% of the nutrients of fruits and vegetables are in their skins.
5) DON’T EAT DRIED OR CANNED FRUIT- Always choose whole {organic} fruit instead of canned or sweetened dried fruit. 1/3 cup of dried pineapple has 30 grams of sugar – more than seven spoonfuls. One cup of fresh pineapple has only 16 grams of sugar. 1/2 cup of (a name brand) peach halves has 23 grams of sugar. One fresh peach has only 15 grams.
{My opinion}: Most dried fruit have added sugar. If you search hard enough, you can find some that don’t have added sugar. They are more expensive, but much healthier for you. Canned fruits have a high sugar count. There are the “no sugar added” canned fruits but they contain a sugar substitute. Both canned & dried fruit also contain preservatives.
6) SODA ALTERNATIVES- Like fruit juices, soda contains a lot of sugar. A 20 ounce bottle of (a name brand) soda contains 70 grams of sugar. People who drink three sodas a week are 40% more likely to become obese.
{My opinion}: Drink plenty of filtered water instead of sugary drinks. It’s healthier for your body and your body needs the water. More information about water at number 11.
7) RETHINK DESSERT- Instead of chowing down on ice cream, cookies, cakes, donuts etc, think of a healthier way to eat desserts. Try a baked apple, poached pear or roasted figs.
8) SAVORY TASTING CONDIMENTS- Would you pour sugar over a salad, pasta or french fries? There is plenty of hidden sugar in the condiments you use. Two tablespoons of (a name brand) fat-free sun-dried tomato vinaigrette has 12 grams of sugar. A half-cup of (a name brand) fresh mushroom spaghetti sauce has 10 grams of sugar. Every tablespoon of ketchup you use has 10 grams of sugar.
UPDATE 2018- I love spaghetti sauce and didn’t eat it because of a high sugar content and it contained soy. I finally found one that has lower sugar and has NO soy. Its called Classico Family Favorites. Delicious.
9) EAT A HIGH-PROTEIN BREAKFAST- It is better to start off your day eating a high protein food like eggs than it is to pour a bowl of a sugary boxed cereal. “Starting your day with a bowl of refined carbs & added sugar will send your blood sugar soaring”. Eating a protein will prevent your body from having an energy crash an hour later. {My opinion}: Always read the label on everything.
10) SWAP SUGAR FOR SPICES- If your recipe calls for a lot of sugar, cut back the sugar & add sugar-filled vegetables like beets or sweet potatoes made into a puree. That will add sweetness and moisture to baked goods. Also, try adding cinnamon, nutmeg or allspice to the recipe. Bonus: researchers at the University of Georgia found that eating a teaspoon or two of cinnamon each days helps lower blood sugar levels. {My opinion}: Don’t buy regular cinnamon. Only use ORGANIC. “Been there. Tried that”. Organic is the only way to go. Also, google “naturally sweet [organic] vegetables” to find more. What about using (organic) fruits?
11) BULK UP ON BLOOD SUGAR-FRIENDLY FOODS- Keeping yourself away from eating sugar means eating a healthier diet. Being low on nutrients can cause food cravings, especially sugar cravings, because your body instinctually searches for the foods it needs to function. Eat whole, unprocessed (organic) foods like vegetables, fruits, non-starchy vegetables, beans, nuts & ***meats. These foods are low on the glycemic index which means they won’t cause your blood sugar to sky rocket. ***{My opinion}: Unfortunately, he didn’t specify which meats. We don’t eat beef or pork, but that is a personal choice due to Tom’s cancer.
12) DRINK MORE WATER- Drinking water during the day can can help prevent sugar cravings by keeping your stomach full. Water helps rid your body of toxins so being properly hydrated helps you kick the sugar habit.
13) CUT BACK ON CAFFEINE Coffee lovers won’t want to hear this. Caffeine can aggravate sugar addiction. When it wears off, you feel tired which makes you want to have more coffee or grab a sugary treat. Try drinking only one cup of ‘regular’ coffee a day.
{My opinion}: Instead of regular coffee, try decaf once a day. Better yet, try drinking 3 cups of caffeine-free, organic green tea with lemon three times a day. EXTREMELY healthy.
14) DRINK CAFFEINE-FREE TEA- Drinking a naturally sweet licorice root tea, like the caffeine-free Yogi Egyptian Licorice tea, helps to stabilize your body’s ‘stress handlers’ or adrenal glands. The adrenal glands help your body maintain stable energy and blood sugar levels.
15) SLEEP FOR 7 – 8 HOURS- Getting too little sleep actually lowers the bodys level of the ‘fullness’ harmone leptin and increases the level of the ‘hunger’ hormone ghrelin making your body crave sugary foods.