By means of denial and deception, cravings construct an endless cycle of defeat. You are your own worst enemy, even when you try to stay away it creeps back into your daily life. I’m talking about that feel good substance – sugar.
According to the USDA, in 2010 the average American consumed 132 pounds of sugar annually. Extreme sugar intake can cause a host of problems like weight gain or worse heart disease, increased risk for diabetes and elevated cholesterol. The temporary energy is followed with a crash leaving you tired, fatigued and lethargic. Fortunately, we can reverse this tolerance by cutting out unnecessary sugar.
Avoiding Added Sugar
There are the obvious daily no-no’s, sweets (cookies, cakes and ice cream). Surprisingly, sugar lies at the heart of some “health foods” such as breakfast cereals, granolas, flavored oatmeal, yogurts and smoothies. Read the labels! Avoid products with 10 grams or more of sugar per serving.
Rethink Your Drink
Sugar sweetened beverages such as soda, sweet teas, fruit and sports drinks are to blame for half of our consumption. There is no reason not to enjoy a soda on occasion but not daily. Iced and café coffees are also a sugar trap so order with caution. Opt for water or low-fat milk instead of high-calorie, sugary drinks.
Flavor Your Own
Many believe that all yogurts are superstars. Some varieties have added fat, calories and sugar. Opt for light varieties to decrease fat and sugar, and choose a thick “Greek” style for three times the protein. Create your own flavored yogurt.
- Add berries and 1/8 teaspoon of vanilla extract to plain yogurt.
- Add crushed pineapple and a tablespoon of shredded coconut to plain Greek yogurt.
- Add a tablespoon of espresso and a tablespoon of dark chocolate syrup to plain yogurt.
Rebecca A. Turner, MS, RD, LD
Dairy Delivers Blog 