Tips to reducing refined carbohydrates and sugars

Sugar has no nutritional value and can cause many health problems.
Jan 05, 2012 | Kathy Smart, HTC, PTS, RNC, RSNA

How can I cut down on my sugar intake?

The average North American consumes the average of 135 pounds of refined sugar each year.  Sugar has no nutritional value and can cause a myriad of health issues ranging from unstable blood sugar, high cholesterol, decreased immune system function, decreased ability to concentrate and obesity.

 1. Avoid sugar in all its various names such as –SUCROSE, GLUCOSE, DEXTROSE, CORN SYRUP, INVERT SUGAR, TURBINADO, CARAMEL, CORN SYRUP SOLIDS, BROWN SUGAR AND CANE SUGAR.

2. Avoid any food with the label “ fat free.” These products are highly processed and contain high amounts of sugar and food additives. 

3. Get rid of refined carbohydrates in the form of white bread, white pasta, white rice and replace these with healthier, whole grain choices. 

4. Watch out for sugar in common condiments like mayonnaise, salad dressing, bbq sauces and ketchup. 64% of the calories from ketchup come from sugar- making it contain even more sugar than ice cream! Make your own condiments or choose condiments with the lower amounts of refined sugars.

5. Watch your labels. Start reading your ingredient lists and take note of where the various names of sugars fall.  Ingredient lists are written in content percentage descending order, so the closer sugar is to the bottom of the list the better. 

6. Think closer to nature to be better. Think fresh vegetables, fresh fruit whole grains, beans and fresh meat. These are naturally free of refined carbohydrate and contain necessary vitamins, minerals for your body.

7. Watch for so called “healthy cereals.” A closer look at the labels and ingredient listing will reveal high amounts of hidden sugar .

8. Drink water of herbal tea in place of soda pop. Soda pop can contain as much as 10 teaspoons of sugar per serving!

9. Avoid all processed, prepackaged foods as these often contain high amounts of sugar in everything from prepared chicken breasts to spaghetti sauce.

10. Remember, in almost all recipes you can substitute white flour and white sugar for healthier ingredients.

Kathy Smart is a registered nutritional consultant with the Canadian Examining Board of Health Care Practitioners, a Registered Sports Nutrition Advisor, a Holistic Teaching Chef with the Holistic Cooking Academy of Canada and a Registered Personal Fitness Trainer with the Canadian Association of Fitness Professionals.

With over 14 years experience in the health and fitness industries, I currently work as nutritional consultant and fitness instructor for the City of Ottawa, a nutritional consultant for  Designed Food Systems Inc. assisting with menu development, nutritional analysis and recipe testing for retail sales and as a Holistic Teaching Chef for the Ottawa Carleton School Board.

I can be seen on Rogers Ottawa Daytime TV and A channel where I teach motivate and inspire others  with healthy recipes and healthy living tips. I excel at menu specialization, recipe development and  recipe modifications including gluten-free, wheat- free, dairy-free and vegetarian/ vegan options. My planning considers special needs including age, disease, gender, and heredity. I have designed hundreds of personalized programs for clients with diabetes, arthritis, osteoporosis, heart disease and food allergies. I am currently working on my fourth Smart Kitchen Cookbook  to inspire others to eat healthy with a gluten free cookbook in both official languages. Kathy currently works out of Sage Wellness  www.sagewellness.ca

Your Comments