2 years ago
BikeSnob
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6 Ways to Beat Your Sugar Habit
Sugar is essential whether you are out riding a bike, running, or working out. If provides us fuel and keeps us going. However, you don't need 23 teaspoons per day, which is how much sugar Americans consume on average.
Consuming that amount of sugar is dangerous. It can lead to heart disease, hardened arteries, and many other adverse health conditions. Here are six great tips on beating your sugar addiction, written by Mike Rousell, Ph.D and author of The 6 Pillars of Nutrition.

1. Kick The Can Soda

Soda is packed with added sugars. If you can't cut it out cold turkey then try this out. Replace regular soda with diet soda or a reduced calories/sugar-free version, it will reduce the sugar intake while still giving you a sugar fix. After a week of diet soda switch to seltzer water with a slice of citrus.
Saves 10 tsp of sugar per day.

2. Sweeten Yogurt Naturally

If you are a yogurt lover but you are trying to kick your sugar habit then here is some advice. Pre-made, fruit-on-the-bottom yogurts can sometimes contain up to 30 grams of sugar, much of it added. If you want a healthier snack, get plain sugar free yogurt and mix in some fruit like blueberries. Adding cinnamon can spice things up as well!
Saves 2-4 tsp of sugar per day.

3. Snack on Whole Foods and Grains

Cookies, candy bars, and even energy bars are not always healthy and usually packed with sugar. Instead, try to eat nuts, vegetables, and fiber-rich fruits (such as apples, pears and berries) or whole grains (even popcorn, plain of course).
Saves 2-10 tsp of sugar per day.

4. Dilute Your Fruit Juice

You may not know this, but fruit drinks account for about 10% of sugar in our diets. You can cut down drastically by adding equal amounts of water to your juice. This will effectively cut the sugars in half and soon you'll realize that normal juice is WAY too sweet!
Saves 2-3 tsp of sugar per day.

5. Swap Out Your Cereal

Cereal is notoriously filled with sugars. Put the Frosted Flakes and Fruit Loops back on the shelf, and go for steel-cut oats. You can stir in half a scoop of vanilla protein powder for a sweetness kick and you'll be adding about 10 grams of protein to your diet!
Saves 2-4 tsp of sugar per day.

6. Pick Your Own Dessert

You may love your chocolate cake or donuts, but they are really packed with sugars. Grilled fruit makes a fantastic desert. It will provide sweetness with a healthy does of fiber on top. Some great grilled fruit is peaches, grapefruit, and watermelon.
Saves 2-10 tsp of sugar per day.
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This is really informative and right on. But if I chose to take and use every suggestion, I'd be in a state of misery and hysteria. lol Let's see...slice of kit-kat cheesecake or a grilled pear. You know, pears make for wonderful hostess gifts...
2 years ago·Reply
I rarely drink juices, but when I do I always add a little water. Never tried the ratio of 1:1 method. Seems like a lot of water. I'd try it though.
2 years ago·Reply
@marshalledgar Even if it's 1/3 water it's better than plain juice!
2 years ago·Reply
10
Just take one step at a time @MarshallEdgar any diluting of the sugary juices will do wonders I think. I tried to eliminate dairy in my life. That lasted a week. But I discovered that by adding water to my milk in cereal, I was able to feel less bloated and didn't miss the heaviness of milk.
2 years ago·Reply
I never knew that sugar could harden your arteries. Just another reason to kick the habit. Would love some additional recommendations on sweet substitutes in the dessert category.
2 years ago·Reply