14 SIMPLE WAYS TO STOP EATING LOTS OF SUGAR

6. Check for Sugar in Canned Foods

Canned foods can be a useful and cheap addition to your diet, but they can also contain a lot of added sugar.

Fruits and vegetables contain naturally occurring sugars. However, they’re not an issue since they do not affect your blood sugar in the same way that added sugar does.

Avoid canned foods that are packed in syrup or have sugar in the ingredients list. Fruit is sweet enough, so go for versions that are labelled with “in own juice” or “no added sugar.”

If you buy canned fruits or vegetables that do have added sugar, you can remove some of it by rinsing them in water before you eat them.

Summary: Canned foods, including canned fruits and vegetables, may contain added sugar. Always read labels to ensure you choose versions without it.

7. Be Careful With So-Called “Healthy” Processed Snack Foods

Most people know that candy and cookies contain a lot of sugar, so they may look for “healthy” snack alternatives.

Surprisingly, snacks like granola bars, protein bars and dried fruit can contain as much, if not more, sugar than their unhealthy rivals, such as chocolate bars.

Some granola bars can contain as much as 8 teaspoons (32 grams) (24).

Dried fruit is full of fibre, nutrients and antioxidants. However, it is also full of natural sugar, so it should be eaten in moderation.

Some dried fruit also contains high quantities of added sugar. To avoid this, look for ingredients labels that say “100% fruit.”

Or try these healthy snack ideas instead:

• A handful of nuts: Packed with good calories, protein and healthy fats.
• Trail mix: Make sure it’s just nuts and dried fruit, without added sugar.
• No-added-sugar jerky: Full of protein and low in calories.
• Hard-boiled egg: This super food is high in protein, vitamins and minerals.
• Fresh fruit: Contains natural sugar to satisfy those sugar cravings.

Don’t be fooled by the “healthy” marketing messages on some snacks. Be prepared and take low-sugar snacks with you when you’re on the go.

Summary: So-called healthy snacks, such as granola and protein bars, can contain lots of added sugar. Be prepared and take low-sugar snacks like nuts and fresh fruit with you when you’re out and about.

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