4 tips to reduce sugar in your diet.

Sugar exists in many forms and can hide on many food labels. Here are some tips from experts to avoid falling into the over use trap.

1. Remove the corn syrup.

What if we told you that there is an ingredient in today’s foods that makes us fat more than anything? No, it’s not fat. And it’s not even sugar – at least, not all forms of sugar. It is high fructose corn syrup (SMRF). You’ll find this sugar, which didn’t even exist 40 years ago, in almost any processed food you buy – from hamburger buns to ketchup, fruit juice, cereals, and even mayonnaise. It is much more dangerous than pure sugar, because your body does not metabolize it in the same way and leads to an accumulation of fats in the blood. Even more frightening: it does not affect the hormones that suppress hunger. So, even if you consume 500 more calories a day because of SMRF, your body still thinks it needs more. The best way to avoid SMRF is to eliminate processed foods and buy organic (and read the ingredient list carefully).

2. Unscramble the sugar code.

Sugar can hide in products you wouldn’t even think about looking for. Manufacturers are extremely afraid that you will stop using their products if they do not leak a sweet flavor. Therefore, they add it to improve the taste of things like cough syrup, chewing gum, beans in tomato sauce and prepared meats. You can even find sugar in some prescription drugs.

3. Learn the other names for sugar.

Identifying sweet foods can be difficult because manufacturers often use code words on their labels. Therefore, search for these terms:

  • Corn syrup
  • Dextrin
  • Dextrose
  • Fructose
  • Fruit juice concentrate
  • High fructose corn syrup
  • Galactose
  • Glucose
  • Honey
  • Hydrogenated starch
  • Malt sugar
  • Lactose
  • Mannitol
  • Maple syrup
  • Molasses
  • Polyols
  • Raw sugar
  • Sorghum
  • Sucrose
  • Sorbitol
  • Turbine sugar
  • Xylitol

4. What candy makers don’t want you to know about fruit.

If you love sweets, you can just as easily satisfy your craving for treats with fruit as with sweets, cakes and cookies. Researchers at the University of Ohio have found that lovers of sweet snacks eat more fruit than lovers of salty snacks, and fruit lovers eat more sweet snacks than lovers of vegetables. The moral of the study? Take a juicy peach the next time you have a craving for a treat and see if your desire isn’t fulfilled as well.

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