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All Of The Following Carbohydrates Are Considered Reducing Sugars Except
Reducing sugar intake may improve a person’s health.Many adults eat much more sugar than the authorities recommend. The National Institutes of Health (NIH), for example, estimate that adults in the United States get around 15% of their calories from added sugars alone. This sugar intake does not even include natural sugars, such as those in products such as fruit and milk.Excessive sugar consumption has links to several harmful health conditions, including:Reducing the amount of sugar in the diet can help a person reduce their risk of these health conditions.Replacing high sugar foods with healthful options can help a person get all of their essential vitamins and minerals without the added calories. It may also help them lose weight, if necessary.Here are eight simple tips a person can use to help cut sugar from their diet:1. Take it slowOne of the most important things to remember when changing the diet is to do so gradually. Going from a diet full of sugar to one without any should be a slow process.It may help to start by eliminating the most obvious sources of sugar. People can easily avoid baked goods such as cakes, muffins, and brownies. Removing candy and sugary beverages is also an excellent place to start.A person can also try reducing the amount of sugar and cream they add to their coffee or tea, working up to using none at all. Building up to a no-sugar diet can help a person retrain the palate, meaning that they are less likely to crave the missing sugar.2. Read product labelsOnce a person has managed to cut out the most obvious sugar from their diet, they can turn their attention to other products that contain sugar. Reading product labels can help them identify types of sugars to avoid.Sugar has many names and is in many different syrups and concentrates. There are at least 61 different names for sugar on food labels. The most common ones include:cane sugarbrown sugarcorn syrup or high fructose corn syrupevaporated cane juiceinvert sugarbeet sugarbarley maltcoconut sugarmaple syrupagave syruprice syrupapple or grape juice concentratehoneydemerarasucanatpanela or piloncilloturbinadomuscovadoPeople should also be aware that any item on an ingredients list ending “-ose” is also a type of sugar. Examples of these ingredients include:Sugars hide in many different supermarket foods. Reading the label is a must for people who want to follow a no-sugar diet.Products such as salad dressing and condiments, pasta sauce, breakfast cereals, milk, and granola bars often have sugar in their ingredients list.3. Avoid simple carbohydratesMany no-sugar diets also recommend that people avoid simple carbohydrates. Simple carbs include white flour, white pasta, and white rice.The body quickly breaks down the carbohydrates in these foods into sugar. This process causes a spike in blood sugar levels.A person can usually replace simple carbs with whole grain options.4. Avoid artificial sugarsArtificial sugars are a subject of controversy in the diet industry. They are much sweeter than sugar but contain few or no calories.However, eating artificial sugars can trick the body into thinking that it is actually eating sugar. This can intensify a person’s sugar cravings, making it more difficult for them to stick to a no-sugar diet.For this reason, a person following a no-sugar diet should avoid artificial sugars such as:SplendasteviaEqualNutraSweetSweet’N LowPeople can also look for the chemical names of these sweeteners on ingredients lists, especially in anything marketed as low sugar, low calorie, or diet food.Chemical names include:5. Do not drink sugarSugar may be easy to avoid in processed foods. However, sugar sweetened drinks are among the most significant sources of added sugars in the diet. These include soda, specialty coffee, sweetened teas, and fruit juices.Replacing these drinks with unsweetened herbal tea, coffee without sugar, sparkling mineral water, or just water can help a person stay hydrated without increasing their sugar intake.6. Focus on whole foodsA person following a no-sugar diet should also aim to eat whole foods. Processed foods are more likely to contain refined ingredients or added sugars.Diets that focus on whole and complete foods include the following options:vegetablesfruitslean meats, poultry, or tofufishwhole, unprocessed grains, and legumesnuts and seedsSome people might choose to keep a small amount of dairy in their diet, such as plain yogurt, simple cheeses, and milk.7. Plan mealsSticking to a diet with no plan is difficult. When a person feels hungry, they may be more likely to reach for a sugary snack if they do not have nutritious meals and healthful alternatives to hand.Many people take a day to do both their shopping and meal preparation for the entire week. With healthful food ready to go, they have less temptation to reach for a candy bar or soda.8. Spice it upThe palate often misses sugar because it has no other flavors to replace it. However, people can easily add many sweet tasting herbs and spices to foods and drinks to replace sugar.Common replacements include cinnamon, nutmeg, cardamom, and vanilla. These can be a flavorsome addition to coffee, oatmeal, or yogurt.Before adopting a no-sugar diet, a person should consider whether or not they also want to eliminate natural sugars. Natural sugars occur in fruit and some dairy products.Although the proponents of some no-sugar diet plans say that a person should eliminate fruit, this may not be the most healthful choice. Fruit can provide several essential nutrients, including fiber, antioxidants, and other healthful compounds that help protect the body from disease.Including whole fruits in a no-sugar diet can still be healthful. However, if a person chooses to eat dried fruit, they should do so in moderation and look for varieties without added sugar.Eliminating sugar from the diet is not a complete solution for weight loss. It is part of a lifestyle change that should also involve regular exercise and a nutritious diet.Anyone looking to start following a no-sugar diet should speak to a doctor, dietitian, or nutritionist, especially if they have any underlying health conditions.
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