6 spoonfuls of added sugar is your max, how will you budget yours better?
Sweet news! You can likely enjoy some added sugar as part of your better nutrition plan. The World Health Organization’s recommendation for daily added sugar intake is max six teaspoons. But just like spending your hard-earned dollars, learning to budget your added sugar allowance in a way that is best for your body is key. A teaspoon is four grams of sugar on a label, and you will do better to spread your teaspoons out over the day.
How to Set Your Better Budget
The first step to reducing daily added sugar consumption is finding out how much you take in each day.
Use The Better Nutrition Plan to journal three days of your food, drinks and supplements. Then use The Better Added Sugar Quiz to assess your current intake.
The next step is to see what could be better. With your Better Sugar Evaluation results in mind, here are some ways to spend your better sugar budget better!
Teaspoon 1:
Trade sugar in your coffee for a sweeter treat! It might sound crazy, but sugar and coffee are not a match made in heaven. Caffeine can inhibit your body’s ability to process sugar and can trigger your blood sugar to shoot up even more as it may decrease the cell’s responsiveness to insulin. Teaspoon one is best served as a mid-morning snack about an hour after your morning coffee – like a Halvah Energy Ball or a teaspoon of jam on whole grain toast.
Teaspoon 2:
Alongside cinnamon. Sprinkling some of this warming spice on the added sugar snack or meal can help lower the amount of sugar in the blood after you haven’t eaten in a while – like in the morning after a night’s rest! Try a bowl of overnight oats with 1 teaspoon maple syrup, Califia Farms Unsweetened Almond Milk, fresh blueberries, pumpkin seeds and a generous sprinkle of cinnamon.
Teaspoon 3:
Alongside fiber, protein, and healthy fats. This dream team of nutrients all help to steady your energy levels and slow the absorption of sugar into the bloodstream. Try my Turmeric Spiced Baked Falafel for lunch, which has a creamy dressing vegan dressing made with just one teaspoon of added sugar – a great alternative to the sugar-laden bottled salad dressing that could max out your six teaspoons in just one serving!
Teaspoon 4:
After a tough workout. Some better quality added sugar can be used to restock the glycogen stores your body needs for enhanced athletic performance. If you work out in the afternoon, focus on foods that have a low glycemic index, and eat them at least two hours before hitting the gym like nut butter on whole wheat crackers. Just pay attention to labels to make sure you’re not getting more than one teaspoon.
Teaspoon 5:
With a rainbow of colors! At dinnertime, enjoy that teaspoon with a plethora of textures, colors, and flavors to up the satisfaction and satiety factor. I love the Evergreen Autumn Roasted Greens and Sweet Potato recipe since it is filled with so many different veggies and the spicy vinaigrette is perfectly balanced with just one teaspoon of maple syrup.
Teaspoon 6:
With a cup of herbal tea or hot water and lemon. Tea can help you slow down and savor a sweet flavor after dinner, such as a square of dark chocolate or EatingEvolved Caramel and Sea Salt Coconut Butter Cups – ½ package to stay within the limits. Sometimes tea with a drizzle of honey is enough to satisfy the sugar craving and give you the taste transition you want after a savory meal.
Want to skip the added sugar altogether, or minimize your teaspoons with more no added sugar meals or snacks? Check out the Better No Added Sugar Menu for a week’s worth recipes!
