How to Start Any Kind of Medical Diet
Let’s not sugar-coat it: Most of us eat and drink way too much sugar – even though we know it wrecks havoc on our health.
On average, an American adult consumes 17 teaspoons of added sugars a day. That’s almost double or triple the recommended amount of no more than 9 teaspoons of sugar for men and no more than 6 teaspoons for women. And sadly, the statistics are even worse for American kids.
Sugar naturally occurs in fruit, vegetables, grains and dairy products. But because these foods also contain fibers, vitamins and other healthy compounds that slow down its digestion, those natural sugars provide a pretty steady supply of energy to your body. The refined sugar that’s added to so many processed foods, however, are absorbed more quickly into your blood stream, causing spikes in your blood glucose levels.
Research after research shows that a diet high in sugar raises your blood pressure, increases inflammation in the body and overloads your liver. Consequently, consuming too much sugar can lead to weight gain, type-2 diabetes, heart disease and fatty liver disease. In recent years, studies have also found a link between high blood sugar levels and cognitive decline, even Alzheimer’s disease.
We all know that sugar is bad for us, but changing your habits is hard. Especially if you’re stressed, sleep deprived or in pain, you can get strong sugar cravings, while having less willpower to resits sweet temptations. So how can you reduce your refined sugar intake in a realistic and sustainable way?
Sources of Sugar
The sneaky thing is, sugar appears in your food under many different names, from brown sugar and high-fructose corn syrup to fructose, dextrose and sucrose. And even savory ingredients or healthy-appearing products like soups, condiments, granola and flavored yogurt can contain more sugar than you realized. So the first way to start reducing your refined sugar intake is by reading the labels of the food products that are pantry staples in your home.
According to the US Department of Agriculture (USDA), most added sugar comes from 5 sources:
- Soda, sports drinks and fruit juices
- Sweet snacks and desserts
- Sweetened coffee and tea
- Candy
- Breakfast cereals and granola bars.
Knowing the biggest culprits of sugar in your diet can help you to figure out which foods contribute the most to your sugar intake – and the best place to start reducing your refined sugar consumption.
To get you started, I’ve rounded up 32 sweet recipes from each sugar source category that are still good for you.
We’ll focus mostly on reducing refined sugar, but many recipes do contain small amounts of natural sweeteners like fresh or dried fruits, a teaspoon honey or maple syrup, and sweet spices like vanilla, cacao or cinnamon. So if you’re struggling with (pre)diabetes or health problems related to your blood glucose levels, you might also want to be mindful of the total amount of carbohydrates in each recipe.
1. Skip the Soda
Sweetened beverages are the number one source of added sugar in the Western diet. And simply drinking one glass of soda every day can increase your chances of developing type-2 diabetes with 26 percent.
Unfortunately, artificially sweetened diet drinks are often not the best substitute. Studies suggest that artificial sweeteners can trick your brain into thinking (real) sugar is on its way, and still activate your insulin response. And as healthy as fruit juices seem, the high amount of fructose without fibers will still make your blood sugar rise – and plummet – quickly. Try these naturally sweet drinks instead!
8 Infused Water Recipes from Culinary Hill
A Trio of Juices from Gourmande in the Kitchen
Matcha Mint Iced Tea from Love and Lemons
Maple Water Herbal Iced Tea from Sweet Lizzy
Chamomile Iced Latte with Vanilla from The First Mess
Cold Coffee with Coffee Ice Cubes from Only Deco Love
Chocolate Almond Milk with Coffee Ice Cubes from Half Baked Harvest
2. Hot and Healthy Drinks
According to studies, about two-thirds of coffee drinkers and one-third of tea drinkers put refined sugar, honey or other sweeteners in their warm drinks.
One easy way to reduce your refined sugar intake is by swapping sugar in your hot beverages for sprinkling raw cacao on your cappuccino or stirring a cinnamon stick in your tea. And of course you can choose naturally sugar-free beverages like green tea, herbal infusions, superfood lattes or a simple black coffee.
For more hot and healthy drinks that nourish your body and soul, check out these tasty recipes from around the web.
CCF Tea and Nettle from Ginger Tonic Botanicals
Tahini Rose Rooibos Latte from Tending the Table
Hot Chamomile Milk via Hello Glow
Bulletproof Coffee in 3 Easy Steps from Nyssa’s Kitchen
Coconut Chai Power Coffee from How Sweet Eats
Hemp Peppermint Hot Chocolate from Will Frolic for Food
3. Breakfast: A Sweet Start without the Sugar
Breakfast staples like cereals, flavored yoghurts, jam and even healthy-looking granola contain more added sugar than is good for us. And that’s not even counting obviously sweet dishes like pancakes, waffles and French toast! Thankfully, you can easily reduce your refined sugar consumption in the morning by choosing whole food alternatives, like:
- Unsweetened yogurt with fresh fruit, nuts and seeds
- Toast with slices of banana or strawberries, low-sugar chia jam or healthier Nutella
- Overnight oats with healthy toppings.
When you have a little more time and energy to spare, the sweet breakfasts below are worth a try. Most can be prepped in advance and/or are freezer-friendly, so you can batch cook large portions and heat up leftovers in the morning!
Get a sweet start without the sugar with these breakfast recipes!
Next-Level Chocolate Espresso Hazelnut Granola from Baked
Fried Apple and Almond Butter Toast from Two Spoons
Sweet Potato Paleo Breakfast Bowl from Paleo Gluten-Free
Low-Carb Cauliflower Porridge from Early Brawd
5-Ingredient Pumpkin Protein Pancakes from The Girl on the Bloor
Morning Glory Breakfast Muffins from Evergeen Kitchen
As amazing as these sweet recipes sound, don’t forget all the delicious options for a savory breakfast! Of course you can have every kind of egg in the morning, but also try savory yogurts, hearty oatmeals or even a breakfast salad.
4. Satisfy your sweet tooth with healthier snacks
Do you mindlessly reach for the cookie jar or candy bars when the afternoon slump rolls around?
You can still satisfy your sweet tooth and keep your blood sugar levels stable by grabbing healthier snacks, like seasonal fruits, dried apricots or apple ‘chips’, cinnamon and chocolate covered nuts or a puffed rice cake with a healthy topping.
And if you love non-fuss healthy baking, let these nourishing muffins, brownie bites and granola bars bring some extra joy to your day!
Apple, Almond and Buckwheat Muffins from Green Kitchen Stories
No-Baked Brownie Bites from Minimalist Baker
Chocolate Dipped Strawberry Cubes from Kalejunkie
Mexican Style Fruit Plate with Chili Lime Salt from Sugar and Charm
Chai Tea Popcorn from Bev Cooks
Gluten-Free Granola Bars with Pistachio from The Awesome Green
5. Have Healthier Desserts
Choosing to eat healthy doesn’t mean you have to deprive yourself. You can have delicious desserts while still reducing your refined sugar intake through smart food swaps and healthier ingredients. Thankfully, there are so many recipes online for healthier holiday desserts, summery stone fruit crisps, and better-for-you ice cream.
Just keep Michael Pollans food rule in mind – “Treat treats as treats” – and enjoy something sweet but good for you after dinner!
Pomegranate Chia Pudding from Sprouts and Krauts
Coconut Panna Cotta with Salty Maple Cacao Nibs from With Love and Food
Raw Chocolate Mouse with Marinated Oranges from Happy Hearted Kitchen
Warm Summer Fruit Salad from Green Kitchen Stories
The Ultimate Healthy Berry Crumble from Amy’s Healthy Kitchen
Strawberry Frozen Yogurt with Grilled Pineapple from Supergolden Bakes
Creamy Peach and Walnut Ice Cream from The Awesome Green
Changing your eating habits can be challenging, but start small. Focus on one simple strategy to reduce your refined sugar intake – for example, by swapping soda for flavoured water – and only add another food habit once you feel confident about skipping sugary drinks.
You can find more tips on how to curb your cravings in ‘6 Steps to Resisting Sweet Temptations’ or check out the in-depth advice on ‘How to Start Any Kind of Medical Diet’.
Which psychological strategies or sweet recipes help you to reduce your refined sugar consumption?
