Help cutting down on added sugar?
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snowflake954 wrote: »VeggieGirlforLife wrote: »Giving up sugar isn't easy because it's in so many things! Focus on the fact that eliminating sugar will improve not only your skin, but your overall health. Try to avoid sugar for one week like others have mentioned. If you can make it 30 days, you can easily give it up. I did. I don't even crave sugar anymore and I used to love my sweets, especially anything chocolate. I can barely tolerate honey now and use it only when baking gluten free muffins.
If you can't go cold turkey on giving up sugar, you could try eliminating anything prepackaged and only have small portions of dark chocolate. It's not as sweet, but might help you transition to sugar free.
You can still have fruit for snacks, just aim for berries. They have the lowest sugar content in fruit and contain lots of nutritional benefits. I also added in healthy fats to keep cravings at bay, such as avocado. Nuts are also a good option for snacking, but I don't care for them.
You may get some headaches at first, just like detoxing from anything else. Eliminating sugar from my diet was one of the best decisions I ever made. I wish you lots of luck!!
Your post is confusing. You talk about eliminating sugar and giving it up, but say you eat fruit, which has sugar. You cannot avoid sugar totally--you can cut down. That is what most do on MFP, eat less of it. As for "detoxing" there are threads on that subject constantly. It's not necessary.
Okay. Limited natural sugar from food is completely different than added sugar. I gave up all white sugar, refined sugar, anything processed, prepackaged, etc. If you'll notice the original start to this thread, she says she eats a lot of processed and packaged foods with "added sugar." My post was in response to her diet.
I eat produce and I cook for myself. I only eat a handful of berries a couple times a week and on a very rare occasion (twice a year maybe), I make gluten free muffins which have a small amount of honey in them. Also, you don't know me and you don't know what is necessary for my diet based on my own health issues.
I had no idea my post would cause such controversy when it was meant only to help out someone who asked for some assistance, but then some people just love to argue.12 -
VeggieGirlforLife wrote: »snowflake954 wrote: »VeggieGirlforLife wrote: »Giving up sugar isn't easy because it's in so many things! Focus on the fact that eliminating sugar will improve not only your skin, but your overall health. Try to avoid sugar for one week like others have mentioned. If you can make it 30 days, you can easily give it up. I did. I don't even crave sugar anymore and I used to love my sweets, especially anything chocolate. I can barely tolerate honey now and use it only when baking gluten free muffins.
If you can't go cold turkey on giving up sugar, you could try eliminating anything prepackaged and only have small portions of dark chocolate. It's not as sweet, but might help you transition to sugar free.
You can still have fruit for snacks, just aim for berries. They have the lowest sugar content in fruit and contain lots of nutritional benefits. I also added in healthy fats to keep cravings at bay, such as avocado. Nuts are also a good option for snacking, but I don't care for them.
You may get some headaches at first, just like detoxing from anything else. Eliminating sugar from my diet was one of the best decisions I ever made. I wish you lots of luck!!
Your post is confusing. You talk about eliminating sugar and giving it up, but say you eat fruit, which has sugar. You cannot avoid sugar totally--you can cut down. That is what most do on MFP, eat less of it. As for "detoxing" there are threads on that subject constantly. It's not necessary.
Okay. Limited natural sugar from food is completely different than added sugar. I gave up all white sugar, refined sugar, anything processed, prepackaged, etc. If you'll notice the original start to this thread, she says she eats a lot of processed and packaged foods with "added sugar." My post was in response to her diet.
I eat produce and I cook for myself. I only eat a handful of berries a couple times a week and on a very rare occasion (twice a year maybe), I make gluten free muffins which have a small amount of honey in them. Also, you don't know me and you don't know what is necessary for my diet based on my own health issues.
I had no idea my post would cause such controversy when it was meant only to help out someone who asked for some assistance, but then some people just love to argue.
To our bodies, sugar is sugar.
I'm not sure what relevance your body and health issues have to do with the OP and their question. Maybe that's something best left for another thread?7 -
I didn't come here for drama, I only wanted to offer experience and advice to the OP. I obviously do not have the time to devote to dealing with the backlash from posting since this seems to have no end.
Good luck to everyone on their journey.7 -
VeggieGirlforLife wrote: »I didn't come here for drama, I only wanted to offer experience and advice to the OP. I obviously do not have the time to devote to dealing with the backlash from posting since this seems to have no end.
Good luck to everyone on their journey.
No drama, I think. People just look at things differently. No back lash either, just people sharing ideas. I personally try not to be too dogmatic anymore. I have learned a few things, but still have much to learn. One thing I have learned recently, is never try to argue with dietary zealots, now that always turns into a fight. Lol1 -
If you aren't looking to cut back on calories, I thought @Francl27 provided a great list. You will be replacing the sugary snacks with savoury, focusing on protein and fats.
I also think you will have a better time cutting back slowly.
If you take out the brown sugar on your oatmeal, add a few raisins, or an egg.
If you head for the cookies for a mid-day snack, have cheese and crackers, or cheese and an apple to replace it.
As an aside, I found other food choices helped my complexion a lot. There's drinking plenty of water to start. And having enough fat and protein in the diet.0 -
Post the credible peer-reviewed research showing that sugar is "toxic". I'd love to read the studies.VeggieGirlforLife wrote: »VeggieGirlforLife wrote: »You may get some headaches at first, just like detoxing from anything else.
What's "toxic" about sugar?
To detox means to abstain from or rid the body of unhealthy substances.
I didn't state that sugar was "toxic" although there are many medical research articles out there that state sugar is toxic. I said "detoxing" from sugar may cause headaches.
No, it is not. The body can't distinguish sugar from sugar. It treats naturally occurring sugar exactly the same as it does added sugar. There's no difference whatsoever in the metabolic pathways involved.VeggieGirlforLife wrote: »Okay. Limited natural sugar from food is completely different than added sugar...7 -
I eat a lot of sugar. I didn't realise quite how much until I started looking to decrease the amount of added sugar in my diet and found that I don't even know what to eat that isn't high in added sugar! From adding honey to my porridge to a lunch filled with chocolate biscuit snacks and cake bars, yoghurts with those yummy (but sugary) fruit compotes and daily chocolate bars plus whatever sweet treat I may have picked up (doesn't sound too bad but I had 7 mini egg crispie cakes! On top of what I would normally eat!). I also spend all day thinking about my next sugar fix and my skin is paying the price for the ridiculous amounts I eat.
So something needs to change. I'm not looking to lose weight so I need to keep my calories as they are. Some things are simple- like don't add honey to my porridge or honey glaze my salmon or veggies (sad but I'll live) and trade my chocolate dessert for a fruit based one. But when it comes to snacks...what do you snack on?! My go to snacks are biscuits and cakes or fruit if I'm feeling healthy but even that is high in sugar.
What are some low sugar snacks? I'm also struggling for low sugar packed lunch ideas
Not sure if you're still reading, but I'm a firm believer that it's a lot easier to focus on eating MORE good stuff than to eat less of something.
So if you're diet is really too high in sugar, it must be too low in something else. What is that? Focus on getting more of that rather than cutting out sugar. Maybe hang onto your snacks for now but focus on crowding out unnecessary added sugar in your meals with more of the good stuff you're missing.
When I'm not in a sweet mood, I snack on nuts, string cheese, peanut butter on carrot sticks. Look for yogurts with less added sugar. Try parmesan cheese or lemon pepper on your veggies.6 -
sugar in general is highly addictive as with anything that causes the pleasure response in the brain. I have a sugar addiction and have to be very cautious. If i start on something with added sugar it may kick off a binge that will cause a great deal of health issues as well as emotional.
I have compensated added sugar with natural sugars and keep that as low as i can. best bet is to set a realistic goal and track your foods.13 -
sugar in general is highly addictive as with anything that causes the pleasure response in the brain. I have a sugar addiction and have to be very cautious. If i start on something with added sugar it may kick off a binge that will cause a great deal of health issues as well as emotional.
I have compensated added sugar with natural sugars and keep that as low as i can. best bet is to set a realistic goal and track your foods.
There are all kinds of things that cause a pleasure response in the brain that don't seem to be addictive. Laughter is an example.6 -
Agree with everyone Lemur just said. Nature's sweetness is fantastic if not overdone. I love an apple with Peanut Butter (I buy the kind with no added sugar) or Prunes or those Date things with Coconut (can make those homemade). One of my all time favorite snacks (when I was doing super low carb) was popsicles made with Coconut Milk, peanut butter (no sugar added) and cocoa powder -- that's it. Like a frozen Reese's Cup. Frozen Grapes are amazing for an after lunch snack. I loved (when I did dairy) those Triple Zeros - Greek Yogurt with only stevia and even real fruit for coloring. Just sweet enough and high in protein, no aspartame and very tasty.
My lunch today was last night's dinner - Columbian Vegan Curry. I love me some good curry with Sweet Potatoes and Coconut Milk! Something about tomatoes, sweet potatoes and coconut milk together is amazing. Add in some spicy seasonings and peppers and it's a great way to get sweetness but not overkill.1 -
janejellyroll wrote: »sugar in general is highly addictive as with anything that causes the pleasure response in the brain. I have a sugar addiction and have to be very cautious. If i start on something with added sugar it may kick off a binge that will cause a great deal of health issues as well as emotional.
I have compensated added sugar with natural sugars and keep that as low as i can. best bet is to set a realistic goal and track your foods.
There are all kinds of things that cause a pleasure response in the brain that don't seem to be addictive. Laughter is an example.
And puppies!
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I eat a lot of sugar. I didn't realise quite how much until I started looking to decrease the amount of added sugar in my diet and found that I don't even know what to eat that isn't high in added sugar! From adding honey to my porridge to a lunch filled with chocolate biscuit snacks and cake bars, yoghurts with those yummy (but sugary) fruit compotes and daily chocolate bars plus whatever sweet treat I may have picked up (doesn't sound too bad but I had 7 mini egg crispie cakes! On top of what I would normally eat!). I also spend all day thinking about my next sugar fix and my skin is paying the price for the ridiculous amounts I eat.
So something needs to change. I'm not looking to lose weight so I need to keep my calories as they are. Some things are simple- like don't add honey to my porridge or honey glaze my salmon or veggies (sad but I'll live) and trade my chocolate dessert for a fruit based one. But when it comes to snacks...what do you snack on?! My go to snacks are biscuits and cakes or fruit if I'm feeling healthy but even that is high in sugar.
What are some low sugar snacks? I'm also struggling for low sugar packed lunch ideas
If you are talking added sugar, than thinks like honey, fruits and some yogurts would be fine. And while biscuits and cake bars are largely fat, you can always replace them with fruits, chocolate (which probably won't have added sugar in it), or even savory things.
Ultimately, you are going to have to play around with the foods you crave and change them with other foods.0 -
If you take out the brown sugar on your oatmeal, add a few raisins, or an egg.
How does egg in oatmeal work? Do u literally just crack an egg into it whilst it’s cooking or is something else necessary? Thanx!
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I keep a bag of frozen strawberries in the freezer and when I just have to have something, I'll pop a few those...0
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How does egg in oatmeal work? Do u literally just crack an egg into it whilst it’s cooking or is something else necessary? Thanx!
People do different things. When I do savory oats with an egg I'll cook the egg sunnyside up and then mix it in to the cooked oats. (I add chopped and cooked veg too.) Mix of savory and sweet that's pretty tasty is the egg, oats, and blueberries.0 -
When I was cutting down pretty much everything unhealthy, I started with sugar. I was addicted to soda and chocolate and sweet things. So what I did was a switch to diet soda for about two weeks, then I switched to those carbonated fruit waters. Then when I was fine with just plain water, I started switching to eating some sort of fruit whenever I wanted something sweet. Sometimes, in the beginning, I drizzled the berries with chocolate sauce and then eventually cut that down. Now all I eat is fruits and occasionally peanut butter when I want something sweet. It took about a month, but now I am fully vegan, and no longer crave any of those things~4
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I made a pact with myself to only have intentional sugar. I make snacks fruit, veggies or nuts on most days. Sometimes cheese. I do not eat sugar in salad dressing and stuff like that. For me it is essential in oatmeal - but not in coffee or tea. Plain yogurt is tge best choice for me. And I get unsweetened nut milks. But if the cake looks really good, I’ll just have it. Try not to do it daily.
Many days I do not have more than 1-2 teaspoons of added sugar.4 -
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