Running Questions - Answers
How do I cut sugar out of my diet?
Avatar Kevin Wright
11 December 2017

I have been running all my life and running has been part of my daily routine. However, as of writing, I am diagnosed with Diabetes type 2 and my physician told me to lessen my sugar intake, can anyone help me how to cut out sugar from my diet?

Answer :
Elizabeth Carlson
13 December 2017

Cutting out sugar from your diet can really pay off in a lot of ways. In fact, there are studies that have looked into the addictive qualities of sugar, and with so many processed foods on the market today, sugar can show up in sneaky places. If you want to reduce your sugar intake, you'll need to do more than cutting out that occasional indulgent dessert. Start by keeping a food journal and write down everything you eat on a daily basis for a week straight. There are probably foods that you eat pretty regularly, so once you have tracked them, start reading food labels and looking at how much sugar is contained in each. You might be surprised at what you find! (For instance, pasta sauces and condiments tend to have high sugar amounts, even if they're not sweet.) Once you know which foods that you are consuming are higher in sugar, start checking your grocery store aisles for lower sugar alternatives, or consider swapping them out with a completely different low-sugar food.

Another way to easily cut down on sugar intake is by cutting out all sugary drinks - teas that have sugar, sodas, juices, and even alcohol. Start ordering water instead. (While it might be difficult to do at first, drinking more water will actually help you stay fuller longer, and make you less likely to crave other sugary foods).

If you are struggling to know how to navigate the grocery store, start out by opting first for whole foods. These are whole grains and whole wheat breads and carb sources, fruits, vegetables, and lean proteins. Basically, these are the foods found on the outside edges of the grocery store, in the produce section and in the refrigerated aisles. Again, be sure you are checking food labels. Some foods that advertise themselves as "low fat" (i.e. dairy products like milk, cheese, and yogurt) might have a low amount of fat per serving according to the FDA's certifications, but have substituted the fat with sugar. In the end, you are probably better off going with the fattier version of yogurt than the fat-free because it'll keep you fuller for longer and you will be consuming far less sugar.

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