• Read Nutrition Labels. This is really the first step in reducing your sugar intake for a
couple of reasons. First, sugar comes in many forms, so you’ll want to read your
ingredients list carefully for words other than just “sugar” – sucrose, glucose, dextrose,
lactose, maltose, brown rice syrup, fruit juice concentrate, maltodextrin, corn syrup and
molasses are just some of the many, many forms of sugar added to foods. On the flip
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side, be aware that those sugars that naturally occur in foods – the lactose in milk and
the fructose in fruit, for example – will show up on the nutrition facts panel as “sugar”
even though no sugar is added. The nutrition facts panel on a package of frozen,
unsweetened strawberries might list 10 grams of sugar per serving, but that’s just the
natural fructose in the fruit. Check the ingredients list to be sure – which, in this case,
should just say “strawberries”.
• Sweeten foods yourself. Many foods that come pre-sweetened – like cereals, yogurt,
salad dressings or ‘alternative’ milks (like rice, hemp or soy) have surprising amounts of
sugar. To cut sugar intake, try sweetening cereal or yogurt with a sliced banana or a
handful of berries. And here’s another trick – try dropping a whole date or a few raisins
and a few drops of vanilla extract into your carton of unsweetened ‘milk alternative’. It
adds lots of flavor with just a trace of sugar.
• Enjoy naturally sweet flavors. Your taste buds may be so over-saturated with sugar
that you’ve lost your appreciation for foods that are naturally (but not overly) sweet.
Fruits are an obvious substitute for sugary desserts, but sweet spices – like cinnamon,
nutmeg or clove – add sweet notes to fruits, cereals or yogurt in place of sugar.
• Cut back on liquid sugar. It’s an obvious suggestion, but when you consider that 25%
of American adults take in 200 calories a day from sugary beverages, it’s a suggestion
worth repeating. Curb your intake of soft drinks, sweetened coffee and tea drinks, and
fruity drinks like lemonade. Instead, try flavorful teas, such as Herbalife® Herbal Tea
Concentrate, or add some Herbalife® Herbal Aloe to water or sparkling water.
• Picture how much sugar you’re eating. Sometimes it helps if you visualize how much
sugar you’re actually eating, so here’s a tip for you. Every four grams of sugar that’s
listed on the nutrition facts panel is equal to a teaspoon of sugar – or about one sugar
cube. A soda label that lists 36 grams of sugar in a serving may not sound that bad, but
when you picture the nine sugar cubes it contains, you just might think twice about
drinking it.