People with diabetes are constantly looking for ways to reduce their sugar intake so they can better manage the disease. There are a number of strategies that people can employ to reduce the amount of sugar they’re consuming.

Serving Size

One of the biggest problems for all people in the U.S. is serving size. It’s helpful to reduce the serving size by 1/3 or even half.

Sugar and Substitutes

Reduce the amount of sugar in everyday foods and don’t be fooled by sugar substitutes. The body doesn’t make distinctions in how it reacts to different types of sugar.

Hydrate

That means drinking water instead of sports drinks, soda and similar sugary beverages Consume alcohol sparingly. The ingredients in many cocktails contain a substantial amount of sugar.

Fruits and Vegetables

Fresh is best, but frozen, dried and canned fruits and veggies are equally acceptable. They’re high-fiber foods that make people feel fuller longer and individuals may even lose some weight. When buying canned or frozen fruits, avoid those that have heavy syrup. If they do contain syrup, drain before eating.

Extracts, Spices & Substitutes

A variety of extracts are available to enhance the flavor of baked goods instead of adding sugar. Consider using substitutes like sugar free applesauce instead of sugar. There are also an extensive range of spices that can be added to dishes for interest and flavor rather than high-calorie ingredients.

Breads, Desserts & Snacks

Breads, desserts and “healthy snacks” are some of the most difficult items for diabetics. They have the ability to cause dangerous sugar spikes. Desserts alone account for up to 18 percent of added sugars in the diet. Limit breads and instead of ice cream, cake or doughnuts, eat some fresh fruit or no-sugar-added yogurt. Nutritionists suggest Greek yogurt, but many find the taste bitter or otherwise unpleasant. Try adding some cinnamon or nutmeg to make it more palatable. Healthy snacks often contain as much sugar as candy.

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