No Added Sugar For a Week — Can You Do it?
We all know that too much sugar is bad for our health, but even the detectives among us may not realize how often sugar shows up in our food. Sugar is added to many types of foods, and eating too much is a risk for weight gain, heart disease, diabetes, high blood pressure, cancer, and even dementia.
It's important to distinguish between the sugar found naturally in whole foods (not only fruits but tomatoes, bell peppers, and other healthful foods) and added sugars found in processed foods. While added sugars in sweets and desserts are obvious, hidden sources like condiments, breads, bars, hot and cold cereals, yogurt, and energy drinks can sneak into your meals, giving you unintended doses of added sugar.
On the food label, look for ADDED sugars - zero is your goal.
Prioritize:
Naturally occurring sugars in fresh fruits and vegetables
Naturally occurring sugars in dried fruit, in small quantities
Jam, fruit preserves and spreads made from only fruit - be sure to check the ingredients
Unsweetened dairy or non-dairy products (milks, yogurts)
Unsweetened beverages, with water as the top choice
Drastically reduce or eliminate:
Sweeteners (sugars and syrups)
Artificial Sweeteners
Packaged foods containing added sugar
Sweetened beverages
Smart Swaps:
Swap out your sweetened oatmeal packet with plain oatmeal topped with a 1/2 cup of chopped fruit, a few raisins, and cinnamon. (12 grams of added sugar avoided!)
Swap out your container of flavored yogurt for plain unflavored yogurt (plant or dairy based) with a few drops of vanilla extract plus your favorite fresh fruit mixed in. (13 grams of added sugar avoided!)
Swap out ketchup for salsa or mustard (8 grams of added sugar avoided!)
Swap out bottled salad dressing for your own sugar-free recipe or a no-sugar variety (depending on brand, 4-13 grams of added sugar avoided!)
Swap out that oats 'n honey granola bar with a handful of raisins and nuts or whole grain crackers (no sugar) with hummus or peanut butter (11 grams of added sugar avoided!)
Swap out a vanilla latte with coffee and unsweetened milk (try cinnamon or vanilla extract for sweetness) or a naturally sweet tasting fruit or licorice tea (up to 30 grams of added sugar avoided!)
You may crave sugar at first. But hang tight...once you get through that first stretch, it WILL get easier.
Pro tips to start this week:
Eat sources of protein and healthy fats to keep you full and regulate blood sugar levels. Good choices are beans, nuts, seeds, soy products, eggs, hummus, lentils, yogurt, fish, and avocado.
Grab a piece of fruit or a date to satisfy your sweet craving.
Clean out your pantry and replace sugary snacks with unsalted nuts, popcorn, nut butter (with no added sugar) and brown rice cakes. Keep them in front at eye level.
Stock your fridge with fresh fruit and veggies. Keep them in front at eye level.
Stay hydrated - before reaching for that sugary afternoon snack, you might just be really thirsty. Try drinking a full glass of water first.
You can do it. Once you find the healthy balance and tasty combo of whole food ingredients, your sugar cravings will soon disappear!
Try this sweet, decadent recipe with not a gram of added sugar.
No-Added-Sugar Fudgy Bites
You will need:
1.5 cups raw walnut halves OR 1.5 cups raw cashews, or a combination adding to 1.5 cups
1 cup soft Medjool dates (make sure the pits are removed), lightly packed
1/4 cup unsweetened cocoa powder or matcha tea powder
1 tsp vanilla extract
Pinch of salt
Instructions:
In your food processor or blender, process the nuts until powdery. Slowly add in the dates, pulsing several times. Add remaining ingredients and process until uniform.
Roll dough into 2-tbsp balls.
OPTIONAL: Roll them in a coating like cocoa or matcha tea powder, chia seeds, or finely shredded coconut.
Store in an airtight container in the refrigerator, or freeze if you plan to have them last more than 2 weeks.
A serving is 2 balls.
