You may have switched to non-fat milk in your morning vanilla latte, but it turns out the vanilla could be more damaging than the fat. Sugar is sneaking into everything these days, from condiments and sauces to any and all processed foods, and it turns out that Americans eat entirely too much of it.
When cutting out sugar from your diet, it’s not just about subtracting that vanilla from your latte or skipping that can of soda (although those are great starts). It also means taking a look at all habits to see where positive changes can be made.
Thinking about taking steps to reduce the amount of sugar in your diet? Here are some easy things you can do to remove or reduce sugar intake, shed pounds, and feel healthier than ever.
8 Tips to Reduce Sugar in your Diet
Reduce high-sugar fruits.
Fruits are a healthier source of sugar than eating an entire chocolate bar, however the fact is that our bodies can’t tell the difference between natural sugar from fruit and processed white sugar. When consumed in excess, sugar is stored the same way (as fat) no matter what the source! Some examples of high-sugar fruits: bananas, mangoes, cherries, figs, and grapes.
Cut back or cut out alcohol.
Alcohol itself affects blood sugar levels, and there are many cocktails, ciders, and mixers that contain added sugars as well. When alcohol is metabolized it converts to sugar in the body, and in turn is stored as fat. Reduce your alcohol intake, and you will reduce your sugar intake.
Swap True Citrus for soda or fruit juice.
Beverages account for a huge amount of sugar in our diets. True Citrus products are lightly sweetened with all-natural sugar-free Stevia, or are completely unsweetened and full of bright citrus flavors. Try True Orange Mango Orangeade in place of your usual soda or orange juice - it’s a much better substitute when trying to cut back on sugary drinks.
Drink better coffee.
Often, we enjoy sugar or sweetener in our coffee drinks because it masks the bitter flavor of low-quality coffee. There are many small coffee roasteries that offer classes (often free!) to educate people about the good coffee that is available, and how to brew it properly to get the best smooth flavors. If coffee is roasted and brewed well, it should never taste bitter. Search your area to see what is available and start exploring a better cup. When you start with good coffee, you usually don’t need any sugar at all.
Switch back to full-fat.
Low-fat products (such as yogurt, granola bars, light mayo, etc.) include more sugar than their full-fat alternatives. Sugar adds the flavor that was removed with the fat, so eating a small amount of a full-fat product not only means you’re getting more flavor but less sugar and less processed ingredients as well.
Make more of your own condiments and sauces.
Dressings, condiments, and sauces are big culprits for containing a lot of added sugar. Instead of buying bottled salad dressing, make your own simple dressing with olive oil, vinegar, salt & pepper, and fresh herbs. Here are some simple recipes for making low-sugar condiments and sauces at home.
Skip the cereal.
Breakfast cereals and granolas are full of sugar, so start your day off better with lightly dressed greens, avocado, and an over-easy egg. Even a handful of raw nuts is a better start, and the healthy fats will keep you full for much longer. Here are some healthy low-sugar breakfast ideas to get your day started right.
Get plenty of sleep.
We have less willpower, and we are more likely to reach for unhealthy foods when we haven’t had an adequate amount of sleep at night. Focus your energy around a healthy sleep routine, and cutting back on sugar will start getting easier the more sleep you get.
If you’re thinking about starting a no-sugar or sugar-free diet, this is a great place to start. Since excess sugar is converted to fat in the body, you are sure to notice positive changes when you begin reducing your intake.
Not sure what foods contain added sugar? There are a lot of sneaky terms for sugar on food labels, so check out this list to make sure you’re making healthy purchases at the grocery store!
True Citrus products are proven to encourage you to drink more water, so try any of our delicious flavors in your glass or water bottle to stay hydrated all year long.
About True Citrus:
We have a Live True Promise that applies to everything we do: use the best, truest ingredients in our products, and bring our customers the highest quality in citrus flavors, drink mixes, and salt-free seasoning blends. We are also devoted to providing the support and guidance our customers need to be as healthy and happy as possible throughout every facet of their lives.
How True Citrus Goes Above and Beyond:
We have created our line of better-for-you products with your health in mind, and without compromising on taste. You’ll only find simple and clean ingredients in True Citrus products! You will never find: chemicals, sodium, gluten, GMO’s, artificial flavors, sweeteners, or preservatives in our products. You will find: bright natural flavors from real citrus oils, a delightful array of flavors, and products that are either unsweetened, lightly sweetened with all-natural Stevia (sugar-free), salt-free, low calorie, or 0-calorie.