ESPCutting back on sugar doesn't mean giving up everything sweet—or eliminating carbohydrates from your diet. A better place to start is by watching added sugars and highly refined carbohydrates. They can raise blood sugar quickly and often show up in foods and drinks we consume every day without giving them much thought. Instead of completely changing the way you eat, try making a few simple swaps.
1. Swap Juice for Whole Fruit: An orange and a glass of orange juice may start with the same fruit, but your body doesn't treat them the same way. Whole fruit comes with fiber, which slows digestion. Juice removes much of that fiber and makes it easy to consume the sugar from several pieces of fruit at once.
2. Swap Sweet Drinks for Something Unsweetened: Soda isn't the only culprit. Sweet tea, sports drinks, flavored coffees and even some bottled teas can pack a surprising amount of added sugar.
3. Swap Sugary Cereal for Oatmeal: Many breakfast cereals—even some that look healthy—contain added sugar and refined grains.
4. Swap Refined Grains for Whole Grains: White bread, white rice and regular pasta have been processed to remove much of their fiber. Whole grains digest more slowly and generally have less impact on blood sugar.
5. Swap a Sweet Snack for a Protein + Fiber Combo: That afternoon cookie or candy bar can send a quick dose of sugar into your bloodstream. Pairing fiber-rich foods with protein can help slow digestion and keep you satisfied longer.
One final recommendation: Don't assume something is a better choice just because the package says, “no added sugar” or “sugar-free.” Check the Nutrition Facts label for both Added Sugars and Total Carbohydrate.
