Remove excess sugar from your diet and improve your health.
Over-consumption of sugar can lead to obesity, diabetes and increased risk for heart disease. The American Heart Association recommends women consume no more than six and men no more than nine teaspoons of added sugar per day. In reality, Americans consume an average of 22 tsp. per day, more than double and sometimes triple the recommended amount. If you consume excessive amounts of sugar, it is time to detox for the sake of your health.
Instructions
1. Restrict the amount of sugar added to your food to no more than 1 tsp. Many foods contain more than enough natural or added sugars. Adding additional spoonfuls of sugar increases the calories and your risk of sugar-related illnesses.
2. Eliminate foods with hidden sugars. It might surprise you to learn how much of your food actually contains high amounts of sugar. Even purportedly healthy items such as salad dressing, fruit juices and yogurt often contain loads of sugar. Pay close attention to foods labeled as "low fat" as these frequently include extra sugar to compensate for the difference in taste.
3. Incorporate sugar alternatives into your diet if needed. Stevia and agave nectar are two natural alternatives to sugars. It is best to eliminate sugars and alternative sweeteners from your diet completely. However, many people find it nearly impossible to move from a diet with high amounts of sugar to none at all. Incorporating sweeteners is a way to wean yourself from sugar.
4. Use more and different herbs and spices to compensate for the lack of sugar in your food. Using the right combination of herbs and spices such as cinnamon, nutmeg and vanilla can make you believe you are eating something with sugar. Also, substitute sweet fruit such as bananas and apples in your baking and breakfast cereals to compensate for lack of sugar.
5. Wean yourself from alternative sweeteners by slowly decreasing the servings. Although alternative sweeteners are a healthier choice than sugar, they do not compare to the healthiest alternative---completely eliminating added sugars from your diet. Gradually decrease your consumption, and you likely soon will find that you do not miss the taste of added sweeteners.
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