Helpful info for a healthier lifestyle
How To Reduce Sugar Intake

How to Reduce Added Sugar Intake and Still Satisfy a Sweet Tooth

September 15, 2015
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POSTED BY:
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I have been compensated for my time by McNeil Nutritionals, LLC, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog With Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.

Do you still have a can opener in your kitchen? It may soon become obsolete as more cans are being designed with pull-tops or replaced by microwavable tubs and pouches. I’m sure most of us will have no difficulty getting used to life without ever cranking a can opener again. Now imagine being told you have diabetes and must reduce the carbohydrate and added sugar in your diet. Not being able to dip into the sugar bowl as often as you want may be harder to accept, especially if you’re like me and enjoy a little something sweet every day.

Fortunately, there are ways to satisfy a sweet tooth while still following a healthy diet for diabetes.

Living With Less Added Sugar

As I wrote in a previous blog about artificial sweeteners and diabetes, people with diabetes have the same basic nutritional needs as the rest of us. We all need to eat a well-balanced diet to maintain good health. That means including plenty of fruits and vegetables every day; adding beans, nuts and seeds to weekly menus; regularly choosing whole grains over refined grains; and selecting lean meats, low-fat dairy products and plant-based oils for a healthy fat profile.

Another thing we all need to do, whether we follow a diet for diabetes or not, is reduce the amount of added sugar we consume. Our average sugar intake in the U.S. is around 20 teaspoons a day per person and most nutrition experts say it should be about half that amount.

How to Reduce Sugar Intake

A simple way to reduce your sugar intake is to replace some added sugar with low-calorie sweeteners, like SPLENDA® No Calorie Sweetener. Sucralose (the sweetening ingredient in SPLENDA® Sweeteners) has been determined by the Food and Drug Administration (FDA) to be safe for the entire population.

Think about all of the foods and drinks you now sweeten with sugar, honey or maple syrup to see where you can make some changes. If you have 3 cups of coffee every day and add 2 teaspoons of sugar to each, using a single packet of SPLENDA® No Calorie Sweetener for each cup instead will provide the same sweet taste and eliminate 6 teaspoons of sugar a day! If you add a tablespoon of brown sugar to your morning bowl of oatmeal and switch to a half tablespoon of SPLENDA® Brown Sugar Blend you can enjoy that same sweet flavor with half as much sugar. The more swaps you make, the lower your added sugar intake will be without giving up the sweet taste you love.

Maintaining a well-balanced diet with less added sugar is not the only way to manage diabetes. Staying physically active, checking blood glucose levels and taking medications properly are all steps recommended for optimal diabetes management. Using the Diabetes Goal Tracker mobile app from the American Association of Diabetes Educators can help. It is based on 7 proven approaches to diabetes management (called the AADE7 Self-Care BehaviorsTM) and has valuable features such as reminders for when it’s time to “check in” and the option to share your completed goals with others as a source of motivation.

Living with diabetes and with consuming less added sugar may not be as difficult as you thought, so don’t be afraid if it’s time to say goodbye to your can-opener and to the sugar bowl on your kitchen table for good!

Robyn Flipse, MS, MA, RDN, “The Everyday RD,” is an author and nutrition consultant who has headed the nutrition services department in a large teaching hospital and maintained a private practice where she provided diet therapy to individuals and families. With more than 30 years of experience, Robyn is motivated by the opportunity to help people make the best eating decisions for their everyday diet. She believes that choosing what to eat should not be a daily battle and aims to separate the facts from the fiction so you can enjoy eating well.

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For more diabetes-friendly tips, visit the Diabetes Management section of this blog.

 

 

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September 15, 2015  |  POSTED BY: Robyn Flipse, MS, MA, RDN  |  IN: Diabetes Management

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