What can I eat to cut sugar out of my diet? – Finally M.
Of course eating something doesn’t subtract or counteract what you’ve already eaten. So there isn’t anything to add to cut sugar from your diet. The question really is “What should I restrict consumption of if I want to reduce sugar intake?” Since I’ve no idea how you’re eating now, here’s what anyone should do:
- Avoid sweets (do I really need to explain?) like desserts, cookies, candies, muffins, cupcakes, puddings, ice cream, popsicles, etc.
- Skip smoothies made with juices, syrups, nectars, sherbet or sorbet. Whole fruits (and veggies) with skins liquefied in a high-power blender are okay.
- Substitute sodas and soft drinks with non-caloric versions, water or plain tea.
- Keep sweet condiments (honey, syrup, jelly/jam, BBQ sauce, sweet relish, French or Russian dressing) at 1 Tablespoon or less.
- Nix cereals or pasta sauces with more than 7 grams sugar per serving.
- Replace any flour products (English muffin, bread, pita, crackers) with more than 2 grams sugar per serving.
- Avoid mixed drinks and frozen concoctions, unless only pure juice or soda water used.
- Limit yourself to 2-3 fresh fruits per day.
- No, don’t worry about vegetables, even the starchy ones!
Keep in mind that natural sugars exist, mainly in fruits and milk products, with some in vegetables and little in grains. These are okay in normal portions. Women should target no more than 6 teaspoons of added sugar (25 grams = 100 calories) per day. Three meals of 8 grams each almost reaches that amount. Without even trying you can nearly hit the max — a bowl of wheat flakes cereal, sandwich condiments and sauce for pasta total 20 grams of added sugar.
– Debbie J., MS, RD
Do you have a question about your diet or nutrition?