Non-nutritive sweeteners (NNSs) contain few or no calories. Use herbs and spices instead of sauces that contain added sugar.

Stop using sugar in tea and coffee or reduce the amount.When cooking or baking, use unsweetened applesauce or mashed bananas instead of sugar.Replace store-bought granola and snack mixes with homemade varieties that include unsweetened dried fruits and non-frosted wholegrain cereals.Prepare homemade sauces and salad dressings.Swap sweets and desserts for fruit, but avoid canned fruit in syrup.

Try adding mint leaves, cucumber, berries, or citrus fruit to plain or sparkling water.

The following tips can help a person replace the added sugar in their diet with more healthful alternatives: Swapping added sugars for natural alternatives Research suggests that about 75 percent of packaged foods in supermarkets contain added sweeteners.Д®xamples of packaged foods that may contain added sugar include: The following drinks may also contain liquid sugar: A 12-ounce can of soda contains about 8 tsp of sugar, or 130 empty calories. Sodas tend to contain the highest amounts of liquid sugar. If a person drinks sugary liquids on a regular basis, the repeated spikes in blood glucose can overload the pancreas and liver, causing health problems. The body digests it more quickly than the sugar in foods, and as a result, liquid sugar causes a greater spike in blood glucose levels.

Liquid sugar is in soft drinks and juices. Share on Pinterest Juices and smoothies can be high in sugar

sugar molecules ending in вЂњose,вЂќ such as fructose, glucose, dextrose, lactose, maltose, and sucrose.

unprocessed) without being вЂњnaturally occurring.вЂќД®xamples of natural sugars that manufacturers add to provide sweetness include honey, maple syrup, and coconut sugar.Д®ven fructose and lactose qualify as added sugars in many processed foods.Д®xamples of added sugars to look for on food labels include: These foods also contain nutrients and may be sources of dietary fiber.ДЄdded sugars are sugars or caloric sweeteners that manufacturers put in foods or drinks.ДЄdded sugars can be natural or chemically manufactured. Share on Pinterest Honey and maple syrup are examples of natural sugars manufacturers add to foods.Д¬ertain whole foods contain naturally occurring sugars.ДЇor example, fruits and some vegetables contain the sugar fructose, and milk contains a sugar called lactose. This range will vary slightly from person to person.ДЄvoiding added sugars and focusing on consuming the right amounts of fiber and nutrient-dense carbohydrates from whole foods can help stabilize blood sugar levels. Foods with a higher GI raise blood glucose more than foods with a lower GI.ДЄ person with diabetes should regularly check their blood glucose level to ensure that it is within a safe range. Since the body converts both naturally occurring and added sugars into glucose, people with diabetes must monitor their overall sugar intake.Д«ut some foods affect blood glucose levels more than others, depending on their glycemic index (GI). This is around 25 g or 6 tsp of sugar.Д¬hildren between the ages of 2 and 18 should consume no more than 25 g, or 6 tsp, of added sugar daily.Дiabetes makes it difficult for the body to use glucose effectively. Women should use no more than 100 discretionary calories on sugar per day. This is equivalent to 38 g or 9 teaspoons (tsp) of sugar. This allowance differs for men, women, and children.ДЄccording to AHA guidelines, most men should consume no more than 150 discretionary calories of sugar per day. The American Heart Association (AHA) recommend that sugary foods comprise no more than half of a personвЂ™s daily discretionary calorie allowance. Share on Pinterest Recommended daily sugar limits vary depending on age and sex.Дiscretionary calories are those that are left over once a person has met their daily nutritional needs.ДЄ person who has consumed calories from high-nutrient foods throughout the day can use up this extra calorie allowance on treats, such as sugary or fatty foods.

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