5 Small Nutritional Tips That Pay Big Dividends (PART 3 of 5)

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If you missed Part 1 and Part 2 of this 5-series blog post, here are the links to those: PART 1 and PART 2

3. EAT LESS REFINED SUGARS

This might seem like a no brainer to some people, but we don't always understand how much added sugar is in our foods.  Food companies have become pretty good at disguising some of the ways they sneak these added sugars into our food.  The American Heart Association recommends only 6 teaspoons of sugar a day for the average woman, and only 9 teaspoons for the average man.  Unfortunately, the average person consumes around 22 teaspoons per day. 

When possible, we should try and avoid processed foods as much as possible, which will eliminate virtually all consumption of refined sugars.  When we do buy some packaged foods, PLEASE READ YOUR LABELS PEOPLE!  Here’s a list of some common “code words” for added sugar because companies have gotten sneaky in “renaming” refined sugar so we don’t think it’s that bad:

  • agave nectar
  • high fructose corn syrup
  • brown sugar
  • cane crystals
  • cane sugar
  • corn sweetener
  • corn syrup
  • crystalline fructose
  • dextrose
  • evaporated cane juice
  • fructose
  • fruit juice concentrates
  • glucose
  • honey
  • lactose
  • maltose
  • malt syrup
  • molasses
  • raw sugar
  • sucrose
  • sugar
  • syrup

Long list huh?  I’m sure many of us have seen these on the ingredients of some of our favorite packaged foods.  I don’t buy everything fresh (yes, I AM human), so I’m ok with minimal consumption of foods with these ingredients. The key to moderation (of refined sugars) is to have minimal packaged foods just laying around the house so that they become so convenient for us when we’re feeling hungry, tired, stressed, pms-ing (my wife made me add this in), etc.  Try to keep those types of foods out of the house, which will make them as inconvenient as possible to go out and get in your moment of weakness, and find healthier substitutes for those moments of weakness such as: Protein shakes that taste like desserts (Cake Batter, Butterfinger, etc), Flavored protein bars (Quest Oreo or Chocolate Chip Cookie dough), or try out one of the healthy desserts on our website.

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