How to Avoid Refined Sugars

Refined sugars are everywhere--and they're up to no good. These calorie-rich, nutritionally bankrupt sugars contribute to major health problems such as diabetes, obesity and tooth decay. By knowing where these refined sugars lurk, you can avoid them and improve your health in the process.

Difficulty: Moderately Easy

Instructions

1. Toss out the obvious offenders. Doughnuts, cookies, candy, ice cream and non-diet sodas should be rare treats, not kitchen staples.

2. Find out which "everyday" foods contain refined sugars. Chances are, there's a lot of refined sugar in your pantry and refrigerator right this minute. Foods such as crackers, spaghetti sauce, mayonnaise, canned soups and salad dressings contain significant amounts of refined sugar.

3. Read labels carefully. Look for "sucrose," the worst of the refined sugars. Sucrose causes a significant fluctuation in blood-sugar levels--commonly known as a "sugar high," inevitably followed by a "sugar crash." Sucrose also forces the pancreas to produce insulin, which is problematic for diabetics and hypoglycemics.

4. Discover alternatives to sucrose. Fruit juice is a good, natural sweetener that doesn't hit the bloodstream as quickly as sucrose. You can also try substitutes made from sugar-cane juice, which actually contains vitamins and minerals.

5. Include more complex carbohydrates in your diet. Unlike refined sugars, complex carbohydrates stabilize your blood-sugar level and provide long-lasting energy. Fresh fruits and vegetables are great sources of complex carbohydrates.

Tips & Warnings

• Teach kids about the dangers of refined sugars. Stock refined-sugar alternatives in your home, such as dried fruit and juice-sweetened cookies. Send kids to school with healthy snacks rather than giving them money for the vending machine.
• Avoid refined sugars altogether if you have an immunodeficiency disorder such as HIV/AIDS. Refined sugars decrease the efficiency of white blood cells.

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