Keep sugary foods away.
Don’t tempt yourself by stocking candy, cookies, and other high-sugar foods in your cupboards and fridge. …even the “vegan” goodies have sugar!
Sweeten foods yourself.
Start with unsweetened iced tea, unflavored oatmeal. …
Watch for hidden sugars in foods…
You can control the amount of extra sugar you spoon onto your food, but sometimes it’s hard to spot sugar hidden in presweetened packaged and processed products like salad dressings.
That’s why it’s so important to read food labels and to know exactly how much sugar is in the foods you buy.
Start out your day with a filling, nutritious meal, so you’ll be less likely to give in to cravings.
Steel-cut oatmeal, tofu, beans, veggies, hummus and fruit are all good breakfast choices.
If you’re “hooked” on sugar, don’t try to eliminate all sugary foods at once.
If you deny yourself even a single piece of candy or sliver of cake, you’ll only crave sweets more.
Instead, eat a healthy diet made up of more satisfying foods—whole grains, fruits, vegetables, legumes, herbs, spices and no oils.
“Steer yourself away from sugar and eat these foods, which are digested more slowly.
They’ll help to even out your blood sugar and you won’t have spikes and crashes all the time,” Dr. McDougall says.
“When you get used to eating fewer super-sweet things, you crave them less,” Dr. McDougall says. “You become more satisfied with less sweet things.”
You also won’t feel guilty on those less frequent occasions when you do splurge.
Are artificial sweeteners better?
Artificial sweeteners, which are sugar-free and typically lower in calories than sugar, might seem like healthier options, but that idea is controversial.
A 2012 scientific statement from the AHA concluded that using artificial sweeteners such as aspartame (Nutra Sweet, Equal), saccharin (Sweet’N Low), and sucralose (Splenda) can reduce the number of calories in your diet, thereby helping you lose weight.
However, there’s also evidence that eating these sweeteners, which are generally hundreds—or even thousands—of times sweeter than sugar, can make you crave sweets even more.
There are no health benefits in drinking diet sodas!
However, if artificial sweeteners can help you cut back on calories in a meaningful way, then they can be helpful in controlling weight and blood sugar.
For people who are trying to make small changes to their diet, artificial sweeteners like stevia are sometimes a good stepping stone, but they’re not a permanent fix.
You may wonder which artificial sweetener is best.
All of the sweeteners on the market are considered safe. There were reports during the 1970s linking saccharin to bladder cancer in rats that were fed extremely high doses of the sweetener.
However, later studies didn’t find any evidence of the same effect in humans.
Aspartame was also linked to cancer at one time, but that association has also been disproved.
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