Alternatives to Sugary Foods/Drinks

Finding Alternates to Sugary Foods/Drinks:

If you’re addicted to sugar or carbs and want to reduce/eliminate them but don’t know how, here are some alternatives to some of them:

Soda pop:  One can of regular soda pop has at least 10 teaspoons of sugar in it.  Many of you drink more than one can per day.  Regular diet soda is typically sweetened with aspartame however you can buy pop that is sweetened with Stevia, it’s called Zevia and you can purchase it in many grocery stores or some health food stores.  You could also get a “Soda Stream” which carbonates water or other drinks.  You can then add some lemon or you can get water flavorings but be sure they are sweetened with stevia.  Or you can purchase different flavored stevia drops from nutrition house or other health food stores.

Juice:  If you took one orange and squeezed it, how much juice do you get out of it?  Not much.  Now imagine how many oranges it takes to fill an entire glass.  One medium orange has 12 NET carbs and 9 grams of sugar.  Also, when you are juicing the orange, you are eliminating all of the fiber.  Fiber helps to slow the absorption of sugar so you are losing this as well.

Fruit:  As much as fruit is good for you, it is very high in sugar and carbs.  You should not eat more than 2 fruits per day if you are trying to follow a low carb or low sugar diet.

Candy:  Candy is pure sugar…that’s it, pure sugar.  If you must have candy, you can buy sugar free candy but be sure it is sweetened with Stevia or Sugar Alcohols

Cereal:  Cereal is very high in carbohydrates and sugars.  On average a 30g serving has between 25-30g of sugar.  Keep in mind though we typically eat more than 30g at a time so you may double or triple that amount.  If you must have cereal, choose ones that have a lot of fiber in them.  All Bran with Psyllium has 22g total carbs, 11g fiber and 7g sugar.  Subtract the fiber from the total carbs and you have only 11 NET carbs (the absorbable carbs).  You can also use a vanilla protein shake mixed with water to use as a milk substitute.  It adds protein which slow down sugar absorption.  Keep in mind though that if you are following a gluten free diet, you will need to find gluten free cereals but all gluten free cereals re very high in carbs.  You’re best to give up cereal altogether.

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