What we can do to lower our sugar intake - Tips & Recipes

Recording how much sugar you’re swallowing is an important part of a heart-healthy lifestyle, especially if you’ve been diagnosed with diabetes or pre-diabetes. The empty calories from added sugars in desserts, some drinks and candy can lead to weight gain and spikes in blood glucose levels.

The good news is that cutting down on sugar may be easier than you think.

Get started with these tips:

• Toss the table sugar (white and brown), syrup, honey and molasses. Cut back on the amount of sugar added to things you eat or drink regularly like cereal, pancakes, coffee or tea. Try cutting the usual amount of sugar you add by half and wean down from there.

• Swap out the soda. Buy sugar-free or low-calorie beverages. Water is always the best choice!

• Eat fresh, frozen or canned fruits. Choose fruit canned in water or natural juice. Avoid fruit canned in syrup, and dried fruit.

• Compare food labels and choose products with the lowest amounts of added sugars. Dairy and fruit products will contain some natural sugars. Added sugars can be identified in the ingredients list.

• Add fruit. Instead of adding sugar to cereal or oatmeal, try fresh fruit (bananas, cherries or strawberries) or dried fruit (raisins, cranberries or apricots).

• Cut the serving back. When baking cookies, brownies or cakes, cut the sugar called for in your recipe by one-third to one-half. Often you won’t notice the difference.

• Try extracts. Instead of adding sugar in recipes, use extracts like almond, vanilla, orange or lemon.

• Replace it completely. Enhance foods with spices instead of sugar. Try ginger, allspice, cinnamon or nutmeg.

There are some tips for cutting down sugar - Now onto fructose free recipes! Here are some links to sweet recipes that are easy to make and contain little to no fructose:

Maple Oatmeal Pudding Pom(egranate) Parfait

https://happyandfructosefree.com/2013/12/29/maple-oatmeal-pudding-pomegranate-parfait/

Low-Fructose chocolate https://happyandfructosefree.com/2013/01/11/fructose-friendly-treats-chocolate-part-i/

Blueberry Muffins

https://fructosefreeme.com/2012/08/24/gluten-free-blueberry-muffins/

Banana cream pie

https://fructosefreeme.com/2012/09/20/gluten-free-dairy-free-chocolate-banana-cream-pie/

These are just a few recipes. More really great fructose free recipes can be found at:

https://fructosefreeme.com/recipe-index-2/

I hope these tips and recipes were helpful in order for a happier lifestyle. Let's get healthier as a nation!

Happy sugar free eating!