Cutting back on sugar
It’s OK to eat sugar again.
The studies (1, 2) are in and they’re letting us know that “there is no direct connection between added sugars intake and obesity unless excessive consumption of sugar-containing beverages and foods leads to energy imbalance and the resultant weight gain (3).”
Translated into everyday language, that means the everything-in-moderation rule is in place. In some ways, the studies assign the blame we put on sugar to our own overindulgence. That leads to the real challenge: cutting back on sugar to the point where we can strike a sweet balance.
Here are a few sugar-reduction tips you might try:
- Start by slowly weaning yourself from sugar-rich habits. Do you put sugar in your coffee? Try one spoonful instead of two or three. It’s OK to start the day off with a danish, but drop the afternoon doughnut. Or try the three-bite rule, based on the assumption that you really don’t even taste a craved food after three bites (4). (Just make sure you have someone nearby to share that slice of pie so you’re not tempted to polish it off!)
- Look for the secret culprits. These tend to sneak into your diet under the guise of snacks with labels such as “natural” or “healthy.” How about adding a little sparkling water to your morning juice?
- Practice portion control. 1 cup of cereal or pasta is about the size of your fist. It’s also the size of a double serving of ice cream, so halve your fist size for a normal serving size.
- Want to have your cake and eat it, too? Consider baking with Sugar 2.0. Not only will it cut the amount of sugar used by 50 percent but soluble fiber slows the digestion and absorption of carbohydrates.
The bottom line: Enjoy treats in moderation. Now there’s a sweet concept!