10 Tips to Manage Sugars
1. Reduce:for most recipes, you can reduce the amount of sugar by at least 1/4 without noticing a large difference in the taste or texture.
2. Substitute: try using dried fruit puree, applesauce, dates, or mashed banana to replace some of the sugar in recipes such as muffins or cookies.
3. Spices & extracts: using spices such as cinnamon or pumpkin pie spice, and pure extracts such as vanilla, almond or lemon can help give flavour without adding sweeteners.
4. Hydrate: a sugar craving can also be mistaken for thirst. Try drinking a glass of water first, if you are craving a sweet beverage.
5. Speaking of fluids: limit sodas and energy drinks. Try these ideas instead:
- Jazz up your water by adding sliced strawberries or cucumbers
- Dilute 100% fruit juice with water to give it some flavour and cut down sweetness
- Try flavoured unsweetened carbonated water
- If buying a flavoured coffee/tea beverage, request 1/2 or 1/4 sweet (fewer pumps of syrup)
Do-it-yourself: Purchase unsweetened yogurts and plant-based milks when possible. You can add your own fresh fruit or drizzle of desired syrup to the yogurt to give it a touch of sweetness.
7. Incorporate fruits: If you crave something sweet after meals, try to include some type of fruit in the mix.
- Chocolate dipped strawberries
- Frozen banana halves dipped in yogurt with a sprinkle of almonds
- Baked apple pieces with sprinkle of cinnamon
- Frozen grapes
8. Sneaky condiments: condiments can have a surprisingly high amount of sugar added to them. When possible, make your own salad dressings, jams, and spreads so that you can control the sugar. Try our 2 ingredient jam recipe or our delicious chocolate spread.
9. Read them labels: We can’t emphasize the importance of reading the labels to spot these sugar disguises enough. Know when to spot these sugars, especially when they are among the first few ingredients listed.
10. Give it time, it’ll change the taste buds: once you’ve decreased the amount of high sugar foods in your diet and substituted home-made versions or whole food options, you might even notice that those intense sugar cravings gradually disappear. We “re-train” our tastebuds to appreciate the natural sweetness of foods and may not even desire highly sweetened foods after a while.
1. Health linkages: Excessive sugar intake in the form of added sugar, specifically in sugar sweetened beverage can contribute to an increase risk in weight gain, diabetes, cavities and other chronic illnesses.
2. “A rose by any other name…”: Sugar can be disguised as many things, and it’s valuable to be able to spot a source of sugar in an ingredient list to know what you are buying.
3. When you can, go for homemade: You have more control over what goes into your recipes and meals when you are in control of the ingredients. This allows you to sweeten dishes using food sources such as fruits in place of refined sugars when possible.
4. Not all sugar is “bad”: natural sugars from food sources, like fruit, are delicious and have added benefits of vitamins, minerals, and fibre. Restricting absolutely all sugar from the diet is practically impossible and certainly not recommended.
Disclaimer : I don’t own this article. It has been taken from here, another blog I follow regularly for healthy recipes.