Tips for avoiding added sugar

Sugar is always hot topic in the nutrition world. It is generally associated with more negative health claims, and therefore is something that people understand they should eat less of. Increased sugar intake can lead to obesity, higher blood glucose values for those with diabetes, elevated triglyceride levels, inflammation, dental issues, energy problems, and more. Plus, the sugar in sweets, snacks, and soft drinks provides no nutritional value, so the calories consumed are not doing the body any good.

But is it possible to follow a completely sugar free diet? No. Sugar comes in many forms, and some of those forms are incredibly healthful. Natural sugar is found in things like fruits, vegetables, dairy products, and whole grains. These are the types of food that we need to utilize as a large portion of our diets, because they provide a necessary energy source for our organs (including our brain) and for our muscles. However, it is important to remember that not all sugar is good sugar, so it is essential to be careful about what you choose to eat. There are several reasons why a person may be watching their sugar intake, and doing so can be a good idea. The following are examples of foods that are good options for those working on avoiding added sugars.

Lean Meats: Lean meats do not contain any added sugar (or carbohydrate, which turns into glucose — aka sugar — when consumed). Examples of good options would be chicken, turkey, venison, and lean ground beef. It is best to limit processed meats. Though they do not contain much sugar either, they are high in fat and sodium.

Fish: Fish also does not contain sugar. It is a great protein source, and some are higher in omega 3’s, meaning they have good heart healthy properties. These include: tuna, salmon, mackerel, trout, and herring. Remember to avoid the deep-fried versions.

Fat: Don’t be confused here — not all fat is good fat. But, there are some types of fat that are important for people to consume. Monounsaturated fats generally have little to no added sugar, and might be found in foods such as nuts, natural peanut butter, avocados, olive oil, and canola oil.

Vegetables: If you are trying to watch your sugar intake, including plenty of vegetables is a good way to do it. Non-starchy vegetables are naturally low in sugar/carbohydrate. They provide fiber, which means they have the ability to help us feel full. They also are low in fat, sodium, and calories. Unless you have been told by your doctor or dietitian to avoid certain vegetables due to other health issues, there is no reason not to include them abundantly in your diet.

The best way to avoid added sugar in your diet is to limit the things we know are sugar-packed, such as soda, candy, desserts, and other processed foods. Including these things periodically is usually completely fine, but if you find yourself indulging on a daily basis, your sugar intake is probably too high. Focus instead on including foods that have natural sugar, like fruit, milk and whole grains. That way, you are still giving your body the energy it needs to function properly, but the types of sugar you are taking in are much more beneficial to you.

Try this low-sugar recipe. Add vegetable of your choice.

Easy Sautéed Fish Fillets

Ingredients:

1/3 cup all-purpose flour

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

1 pound catfish, tilapia, haddock or other white-fish fillets, cut into 4 portions

1 tablespoon extra-virgin olive oil

Directions:

1. Combine flour, salt and pepper in a shallow dish. Thoroughly dredge fillets; discard any leftover flour.

2. Heat oil in a large nonstick skillet over medium-high heat. Add the fish, working in batches if necessary, and cook until lightly browned and just opaque in the center, 3 to 4 minutes per side. Serve immediately.

Recipe from diabeticconnect.com