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How to Survive In a Sugar-Filled World

By Sandy Schroeder

Controlling sugar consumption used to be simpler. We all knew cakes, pies and pastries had to be limited. Now sugar turns up  everywhere. We find it in ketchup, sauces, salad dressing, breads, frozen pizza, and countless other canned and frozen foods. 

So how do we enjoy a little sugar but stay healthy? 

First, see what your sugar intake is. Many of us were drawn to sugar as we struggled through the past year. Researchers say overall sugar intake increased by 53 percent at the start of the quarantine. 

We may still be consuming too much sugar and risking heart disease and type 2 diabetes. We may also be experiencing mood swings with daily sugar spikes and increased inflammation and higher blood pressure. See your doctor for a checkup to see what your numbers are and where you stand.  

Tracking Sugar 

Next, figure out how much sugar you are consuming. Researchers say Americans average more than 13 percent in daily added sugar intake, while guidelines suggest 10 percent or less of added sugar in total calories and doctors recommend a sugar intake of six percent of total calories. If you consume 2,000 calories daily, your total sugar intake should be 120 calories. 

How to Make It Work 

Mayo Clinic tells us to keep sugar in mind as we shop, cook and bake. 

Start reading labels - Look for products that say "no sugar added" and watch for additional names such as cane sugar and fructose.  

Eat more fresh whole fruits - Visit a farmers market and choose family favorites. Bananas, berries, pineapple, pears, peaches, and apricots can provide natural sweetness in fruit salads, fruit loaves, puddings and tarts. 

Eat more high protein and healthy fats - Stabilize blood sugar with healthy meals that include fish, poultry or lean meat, healthy fats such as avocados, leafy greens and nuts and seeds. 

Trade out sweetened beverages - Skip sweetened coffees, sodas and teas and enjoy unsweetened green or black tea, waters with slices of lime or lemon and freshly brewed black coffee or tea. 

As you lower your sugar intake, you may find your taste for sugar changes and old favorites such as pastries or sodas now taste too sweet.  

Enjoy your new diet and keep adding naturally sweetened choices. 

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Windermere, Fla.

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