HOW TO REDUCE SUGAR ‣‣ 5 tricks to eat less sugar

HOW TO REDUCE SUGAR ‣‣ 5 tricks to eat less sugar

July 16, 2019 50 By William Morgan


(light guitar music)
– Hi friends, welcome back to my channel,
if you’re new here, my name is Alyssa.
Today we are talking all about sugar
and specifically I’m gonna
share five different ways
to help you cut back on
the sugar in your diet.
So, the first thing I wanna talk about
is if you sugar is good or bad.
I know that it gets a really bad rap
on a bunch of health blogs,
and internet, blah blah blah,
everywhere, everybody says sugar is bad.
And I do think that too
much sugar is a bad thing
but I do also think that there
are forms of healthy sugar
that you can have into your diet.
I think it’s one of those things
that you really do need to moderate.
It’s a proven thing to cause
things like heart disease,
it causes weight gain it causes
imbalances in blood sugar
which can cause hormone disruptions.
So it is really, there are
things, if you overdo it
that it can really complicate
but what I think the main problem is
is that there’s just
generally too much sugar
in our modern diets as it stands.
Sugar is literally hiding
everywhere in our world today.
I think it’s around 73% of
packaged food in grocery stores
has added sugar in it and
sugar can be labeled on a label
under 60 different names.
So you might not even be realizing
that you’re eating sugar when you are.
So today I thought I would give
some five really easy things
that you can do right away,
that are gonna help you cut back
on the amount of sugar that
you are eating in your diet.
So the first thing is smoothies.
We talk a lot about
smoothies on this channel,
I love smoothies, I think
that they are amazing,
they are so healthy, they’re good for you,
they’re easy to digest.
There’re so many amazing benefits.
But smoothies can be really high in sugar
if you aren’t careful of
what you’re adding in.
So for example, I was at
a juice shop yesterday
just like checking it out,
I was over in Brooklyn
and I looked at the smoothie ingredients
on all of their smoothies.
The base was a juice, of some sort,
so orange juice, apple
juice, something like that.
They would then add high sugar fruits
like bananas, and mangoes and pineapples.
They would also be adding in dates
and things that are just like continuing
to ramp up the amount of sugar.
Sure, that smoothie’s gonna taste amazing
but it is going to be full of
sugar, like so high in sugar.
So there are a few simple
things that you can do
if you are a smoothie drinker to cut back
on the amount of sugar you’re
getting every single day.
I personally drink a smoothie every day
so that’s why I thought
we would start with it.
And my tip is to swap half
of the fruit in your smoothie
with a frozen vegetable.
And you guys have seen this
in my what I eat in a day videos
but I always do this in every
single smoothie that I make.
I will half the amount of fruit
that I would normally add in
and I’ll use frozen cauliflower
or frozen zucchini in its place.
And the reason for that is
that you are still getting
that super smooth, super silky,
absolutely delicious texture
that you love with something
like a frozen banana
but you’re cutting the sugar
in nearly half, if not more.
So next time you make a smoothie,
try thinking about taking
maybe half of a banana
or maybe just half a cup of
pineapple instead of a full cup
of fruit and swapping
that in with half of a cup
of the frozen vegetables.
It’s still gonna taste amazing,
it’s still gonna be super sweet,
it’s still gonna be so delicious
and it’s gonna have that
nice texture that you love
but it’s gonna be way lower in sugar.
And that’s great for the morning
because it won’t spike
your blood sugar levels,
causing you to go kind of roller coaster
throughout the day.
It’s gonna keep you a lot more satisfied
and you’re still gonna
love it, don’t worry.
So that’s tip number one, tip number two
is to use warm spices and flavors
that kind of trick your mind
into thinking that something
is a little bit sweeter than it is.
And the two things that I love to use
are cinnamon and vanilla.
Those don’t have any added sugar in them,
they are just natural flavors
but they do kind of have
this thing in your brain
that kind of makes you think
that you’re eating something
a little bit more sweet.
I think this also really works
with beverages like smoothies
and coffees and matcha, you
can totally use cinnamon
or vanilla or some sort
of like warming kind of,
quote, unquote, sweet spice
to give it that really lovely flavor
without the needed extra sugar.
Tip number three kind of goes
along with the same lines
but it’s trying to incorporate
a natural alternative sweetener for sugar
in some of your things
like coffee or matcha.
So if you’ve watched any of
my what I eat in a day videos
you know that I love Monk fruit extract.
There are a few alternative sweeteners
that I recommend, actually just two.
And that is Stavia or Stevia,
and Monk fruit extract.
And what you wanna do when
you’re purchasing those
is you wanna make sure that
you’re buying 100% pure extract.
Those two things are completely natural,
they come from plants, make
sure that you’re buying
a non-GMO one and also one
that is organic if possible.
And make sure to read the label
that you are not getting
one that has fillers in it.
So some others have things like xylitol
or they have some sort of
chemical sweetener added to it
you really want to make sure
you get the pure extract
and I will link the ones that I recommend
down in the description box
but it’s a really great way
to still get that sweetness
I would say don’t try to overdo it
but I have Monk fruit extract in my matcha
every single morning.
I still feel like I’m
getting something sweet
but I’m not adding any sugar into my diet.
I think that if you do have a sweet tooth
it’s a good way to kind of curb that
without spiking your blood sugar
or making your body feel
like it’s having sugar.
So, Monk fruit extra and Stevia
are the two alternative
sweeteners that I recommend
If you’re interested in learning more
about artificial sweeteners in general
I actually have an article on my blog
that talks about if
they’re healthy or not,
hint, they’re not, things
like Splenda and Sweet’n Low,
so I’ll link that down for you below.
I’ll also pop it up here for you
and you can read more about
artificial sweeteners.
So that’s tip number three.
Tip number four is to
enjoy dark chocolate.
So yes, dark chocolate has
sugar in it but that’s okay.
What I say to people who are interested
in cutting back on sugar in their diet is,
instead of having your
standard dessert at night
maybe that’s two cookies,
maybe it’s one cookie,
maybe it’s a bowl of ice
cream, whatever it is.
Instead of having that
like, bigger, higher,
sugar desert, try just having a square
of super dark chocolate.
I recommend going 70% or
darker in your chocolate.
That means that you’re
having a higher percentage
of cacao to sugar and
it’s still gonna be sweet
it’s still gonna kind of satisfy
that sugar craving that you get.
I have a piece of dark
chocolate every single night,
usually two squares, of dark
chocolate every single night
and I have for years.
And there’s also health
benefits to dark chocolate,
they’re high in antioxidants,
tastes delicious
it gets you that kind of sugar craving
but it is satisfying and
if you just break off
like two little squares
and you keep yourself
to those two little squares
you’re really not getting
that much added sugar.
So, if you’re somebody that
gets a lot of sugar cravings
after dinner, or you’re trying to curb
the amount of desert that
you’re having at night,
this is a really good solution
because you’re still
getting that sweet hit
and you’re still eating something sweet
which I personally just love ending my day
with something sweet, which
I think is totally fine
but you’re able to kind of cut back
on the amount of added
sugar that you’re eating.
And tip number five has nothing
to do with sugar, really,
it’s more to curb the
cravings that you get.
So I have a huge sweet tooth,
I get cravings after lunch
and I get cravings after dinner
and instead of immediately
reaching for something sweet
what I first do is make
myself a cup of tea.
And I know that this sounds
kind like boring or lame
but tea is amazing because it comes
in so many different flavors.
So you can buy really fruity teas,
things like a zinger,
like a raspberry zinger
or they have orange zinger.
They have really fruity teas,
they also have ginger tea
and lemon tea and mint tea
and those can kind of give you
that same sense of having like a treat
because you’re tasting
something kind of fruity
or sweet or flavorful even.
But it doesn’t have any sugar in it.
And I like to do that after lunch.
I always make myself a
cup of tea after lunch
and I really find that the craving,
even though I’m craving like a cookie,
which sometimes I’ll
eat, but most of the time
I must make myself a cup of
tea and that craving goes away.
So if you are a big dessert person
I honestly just recommend
like going to the store
and picking up a bunch of fun-flavored
and fun-sounding teas.
Try to make sure that they’re herbal
if you’re gonna be
drinking them after dinner
because you don’t wanna have caffeine
’cause that’s gonna keep you up at night.
So avoid things like black
and green tea and chai
but if you find like fruity,
maybe there’s a blueberry tea,
maybe there’s a strawberry tea,
something like that is
gonna taste so yummy.
You can add a little bit
of almond milk to it,
make it kind of like a latte
and you don’t have to have
that extra sugar maybe.
You might find really that
does satisfy you enough
but if you do wanna have
a little something extra,
have like a square or
two of dark chocolate.
So those are kind of my
five, quick and simple tips
for cutting back on the amount of sugar
that you’re eating every single day.
I think that if you incorporate
these tactics into your day,
like say tomorrow, try all five of them,
or even just try one, you really will find
that you are reaching for less sugar.
If you are a sugar person
I just wanna preface,
and I wanna end by saying
that I don’t want you
to necessarily to be afraid of sugar,
I just want you to be a
little bit more mindful
of the types of sugar that
you’re adding into your diet.
So rather than reaching
for really refined,
high fructose corn syrup
or refined cane sugar,
try to make healthier swaps.
So if you guys have any questions on this
or if you want me to expand on it
you can definitely leave a
comment in the comment box.
I am gonna be doing a blog
post to go along with this.
It’s not gonna be live as
you’re watching this video
but it will be live in a couple of weeks.
So I’ll come back to this video
and update the description box.
But I hope you find these tips helpful.
If you have any other tips
that you personally use
to reduce sugar in your own
life, I’d love to hear them.
Definitely leave a comment down below
and we’ll just kind of
open up the conversation.
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I am here twice a week,
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Every Tuesday is a food-focused video
and every Friday is kind of
whatever I want it to be.
Sometimes its a vlog, sometimes
it’s what I eat in a day,
sometimes it’s something
a little bit more educational like this.
So I hope you guys enjoyed it
and I’ll see you in the next video, bye.
(light guitar music)