Whether or not you’re specifically aiming to cut carbs, most of us consume way more sugar and refined carbohydrates than is healthy. Eliminating candy and desserts is only part of the solution, though. Sugar is hidden in foods as diverse as bread, canned soups and vegetables, pasta sauce, margarine, and many foods labeled “low fat” or “no fat.” All this hidden sugar amounts to nothing but a lot of empty calories.

• Opt for low sugar products and use fresh or frozen ingredients instead of canned goods whenever possible.
• Soft drinks (including soda, energy drinks, shakes, and coffee drinks) are one of the biggest sources of hidden sugar. One can of soda or a medium shake can contain between 10-12 teaspoons of added sugar.
• Switching to diet soda isn’t the answer as it can trigger sugar cravings and contributes to weight gain. Instead, try switching to carbonated water with a splash of juice or unsweetened iced tea.
• By slowly reducing the sugar in your diet a little at a time, you’ll give your taste buds time to adjust and be able to wean yourself off the craving for sweets.
• To avoid unhealthy spikes in blood sugar, avoid refined carbs such as white bread, white rice or pasta, and opt for their whole-grain counterparts instead.

By: CARLO JOSEPH A. CASTRO | MAPEH Teacher | ORANI NATIONAL HIGH SCHOOL