This archive report was first published on 8 January 2020.
When it comes to cutting sugar, it's essential to be mindful of the foods that can trigger a rapid spike in blood sugar levels. According to Dr. Robert Lustig of the University of California, San Francisco, grapes are often referred to as 'little bags of sugar' due to their high fructose content.
While most fruits are relatively slow to digest, bananas and grapes are exceptions. This is because they contain a significant amount of fiber, which can lead to a faster sugar release. As a result, it's recommended to enjoy these fruits in moderation and opt for a variety of other fruits instead.
Another food that may seem like a healthy option but is actually high in sugar is dried fruit. Although dried fruit is packed with nutrients, the drying process concentrates the natural sugars, making it easier to consume excessive amounts. Raisins and dates, for example, contain around 60-65% sugar, while dried figs and apricots contain around 50% sugar.
However, it's worth noting that dried fruit still contains fiber, which can help slow down the digestion of sugar. To make the most of dried fruit, it's essential to be aware of the serving size and choose options with a lower glycemic load. Prunes, for instance, have a glycemic load of 10, whereas raisins have a glycemic load of 28.
When it comes to milk, a quarter-cup contains around 3 grams of lactose, a natural sugar. This sugar is not considered an 'added sugar' and does not overwhelm the liver in the same way that added sugar does. Adding milk to your coffee can be a great way to reduce your sugar intake and kick the habit of adding sugar to your morning coffee.
For those who prefer soy or nut milks, it's essential to check the label, as many of these products contain added sugar. If you're looking to reduce your sugar intake, try adding more milk to your coffee and cutting the sugar in half. Over time, you can reduce the sugar further and wean yourself off it entirely.
When it comes to breakfast, it's often challenging to find alternatives to popular grain-based foods. However, with a little creativity, you can create a no-sugar, no-grain breakfast that's both delicious and nutritious. Some ideas include using bacon as a protein source, adding avocado or spinach to your eggs, or trying a breakfast smoothie made with almond milk and frozen berries.
