So do we really need to start scanning labels for the types of sugars in our favorite foods and beverages? Maybe not, said Lori Chong, RD at The Ohio State University Wexner Medical Center. "Total sugar intake is more relevant and simple," she advised.
MORE: 6 Scary Side Effects of Sugar
Since labels aren't currently required to distinguish added from natural sugars, the best we can do is compare total counts across the board. "For example, if peanut butter A has 8 grams of sugar and peanut butter B has 0 grams of sugar, then buy peanut butter B," Chong said.
Ready to take your sugar seriously? Here are four easy swaps you can make today:
Instead of: Sugary drinks or fruit juice
Reach for: A glass of water. Will it taste different? Yes. Does it have to be oh-so-bland? No. "If you need more flavor in your water, add lemon, lime, orange, or cucumber slices," suggests Chong.
MORE: 5 Freaky Stats About Added Sugar
Instead of: Two "lumps" in your coffee or tea
Reach for: Unsweetened. If you're used to sweetened, it's not hard to cut back. Just use a little less every week until your total is zero.
Instead of: Store-bought marinades and salad dressings
Reach for: Your own, homemade varieties. "If there is sugar in the recipe, reduce it by half or more," said Chong. "Bonus: You'll get less sodium as well!" Get started with this recipe for yummy lemon-tahini dressing, and steer clear of these at the grocery store.
Instead of: Sweetened yogurt
Reach for: Plain... Hear us out. There are lots of great ways to bring sweetness to yogurt without all the added sugar found in sweetened varieties, said Chong, and the difference is astounding (think 12–15 grams less in just one 6-oz. swap). Add fruit for natural sweetness instead.
MORE: Are You Eating Good Sugar or Bad Sugar?
The easiest swap (and the bottom line)? "Fructose is added to processed and manufactured foods and occurs naturally in fruit," Chong said. "Choose the natural source."
The article The Reason Why You're Still Hungry After You Eat originally ran on Fitbie.com.
