How can one little ingredient derail an entire eat-right plan? Researchers found that when participants chugged a drink sweetened with fructose (fruit sugar), as opposed to glucose (carb sugar), participants not only responded much more strongly to photos of foods, but they also reported more treat cravings shortly after. [block:bean=bookmkt-sugarsmart688x185-h] So do we really need to start scanning labels for the types of sugars in our favorite foods and beverages? Maybe not, said Lori Chong, RD at The Ohio State University Wexner Medical Center. “Total sugar intake is more relevant and simple,” she advised. MORE: 6 Scary Side Effects of Sugar Since labels aren’t currently required to distinguish added from natural sugars, the best we can do is compare total counts across the board. “For example, if peanut butter A has 8 grams of sugar and peanut butter B has 0 grams of sugar, then buy peanut butter B,” Chong said. Ready to take your sugar seriously? Here are four easy swaps you can make today: Instead of: Sugary drinks or fruit juiceReach for: A glass of water. Will it taste different? Yes. Does it have to be oh-so-bland? No. “If you need more flavor in your water, add lemon, lime, orange, or cucumber slices,” suggests Chong.MORE:5 Freaky Stats About Added Sugar Instead of: Two “lumps” in your coffee or teaReach for: Unsweetened. If you’re used to sweetened, it’s not hard to cut back. Just use a little less every week until your total is zero. Instead of: Store-bought marinades and salad dressingsReach for: Your own, homemade varieties. “If there is sugar in the recipe, reduce it by half or more,” said Chong. “Bonus: You’ll get less sodium as well!” Get started with this recipe for yummy lemon-tahini dressing, and steer clear of these at the grocery store.Instead of:Reach for: Sweetened yogurt Plain… Hear us out. There are lots of great ways to bring sweetness to yogurt without all the added sugar found in sweetened varieties, said Chong, and the difference is astounding (think 12–15 grams less in just one 6-oz. swap). Add fruit for natural sweetness instead. MORE: Are You Eating Good Sugar or Bad Sugar? The easiest swap (and the bottom line)? “Fructose is added to processed and manufactured foods and occurs naturally in fruit,” Chong said. “Choose the natural source.” The article The Reason Why You’re Still Hungry After You Eat originally ran on Fitbie.com.
