Reducing Sugar | Pad Patter 05.13.23

[Amson]

I'm vegetarian and also don't eat dairy. I've found for a sugar hit, an energy ball made with dates etc is all that is needed. There are so many recipes out there to make your own. The key for me is having my own treats in the cupboard next to my husbands biscuits etc. Salted fava beans, almonds, seeds etc. If I have my own snacks, I don't miss sugar.

 

[ArmyGrl]

For my coffee- I have really gotten to enjoy just a dollop of whipped cream-

Hmmmm I may try this!

 

[ArmyGrl]

Keto Blondies are always a hit when I bring them to a pot luck, even my non-low carb friends like these.
Pinterest

I tend to make more bars/squares than cookies but I have made these.
Almond Flour Oatmeal Cookies (I've made these with swerve sugar free substitute)
Almond Flour Oatmeal Cookies - The Big Man's World ® (thebigmansworld.com)

Keto Cheesecake Swirled Brownies
Pinterest

Low Carb Blueberry Dump Cake
Pinterest

Thanks for the recipes! I am certain the hubs will enjoy the Brownies and the Blueberry Dump Cake is right up my alley!

 

[ArmyGrl]

If you'd like to bake salty cookies that really taste good, then, in a bowl place chia seeds with cold water, and let for around 1 or 2 hours, it must look like 'jelly".

I forgot about chia seeds! When I used to run in the mornings, especially before a 7 - 10 miler, I would eat a spoonful of chia seeds to have something in my stomach. I was never one to eat then run because I got an upset stomach. But the chia seeds did the trick. I didn't feel hungry nor did I get an upset stomach.

 

[bellbird]

chia pudding is my 'eat 2 spoons and done' no-brainer, zombie-mode breakfast and has been for months.
(It's just 4Tbsp of chia seeds with 1 cup almond milk, a splash (maybe 1/2 tsp)? of vanilla essence, and about 10 frozen blueberries thrown in a mason jar and shaken then left to sit in the fridge for about 4 hours (the blueberries defrost in the fridge while the chia pudding is congealing) - i've tried a few different recipes but this is by far the easiest and the least heavy feeling (using greek yoghurt or soy milk or anything cocoa based just never tasted or sat right). They're a nutrition powerhouse and i wish i'd gotten on the bandwagon sooner. I've seen people dress them up and down and that's where the extra sugar and calories can come in to it, but they're a good soluble fibre vehicle for plant based omega3 fats and protein.
Berries are low in fructose and given how much Western diets usually lack fibre, they're always a good inclusion on any eating plan because of their anti-oxidants etc and fresh/snap frozen are nutritionally equivalent. Fructose by itself is usually more of a problem in large quantities like when you drink 5 oranges at once in juice (with or without added sugar ) whereas if you eat an orange, most people would stop at one and the fibre slows down digestion and the insulin response to the sugars anyway although some people have trouble actually digesting fructose and breaking that into it's smaller component sugars and then drinking juice really highlights this problem but then they think they can never eat an actual orang again - anyway, went off on a bit of a tangent.. sorry if i sound like a spammer!

In terms of changing up coffee or just anything where you physically add sugar, spices like cinnamon and nutmeg can help (i use cinnamon); can't say i love turmeric lattes but i can't do green tea, not for lack of trying but switching in herbals like chamomile or orange and ginger teas for me means i drink less coffee anyway - i cringe when i hear people talk about putting butter in coffee, but there are lots of food things that make me think 'what the' or just 'why?'. Carbonated water (some have just lemon juice added but others have sweeteners) going in to summer is a good substitute for soft drinks/juice but i'm not a fan of any of the artificial sweeteners and will often just buy the plain one and add lemon to it myself (because i'm a control freak and may have trust issues like that). Best of luck with your admirable goal!

 

[littlekiwi]

I am super lucky in that I don’t have a huge sweet tooth to start with, preferring savoury over sweet most of the time. I don’t actively try and reduce sugar but if there is an option to I will - I just figure with already being gluten and lactose free and being intolerant to a few other foods as well, losing sugar would just be one step too far right now. For me watching my fat intake is far more important as too much fat irritates my IBS to no end and let’s say it’s not much fun.

 

[michelepixels]

It has taken me YEARS to slowly reduce the sugar in my life. (Stopping eating meat was faster and easier!) This year I decided to pick one day per month, like a birthday or the first day of a new season, and only indulge in cookies or another sugary treat around that date. I think I kept to that until this month -- I had a teacher appreciation cupcake and a cookie last week and some peppermint candies recently -- but still I'm eating less sugar than I was a year ago, and much less than a few years ago.

I also eat almost exclusively whole plant based foods now, almost no overly processed packaged stuff, a lot of which has sugar in it. I eat veggie burritos or oatmeal and berries for breakfast, and for lunch/dinner legumes and grains and veggies I've prepared myself with seasonings and homemade sauces instead of sugary bottled sauces I used to use.

The thing that got me serious about limiting sugar and becoming whole foods plant based was learning about dementia (along with other factors). My Mom died of Alzheimers in 2021.

 

[G.J.]

Keto Blondies are always a hit when I bring them to a pot luck, even my non-low carb friends like these.
Pinterest

I tend to make more bars/squares than cookies but I have made these.
Almond Flour Oatmeal Cookies (I've made these with swerve sugar free substitute)
Almond Flour Oatmeal Cookies - The Big Man's World ® (thebigmansworld.com)

Keto Cheesecake Swirled Brownies
Pinterest

Low Carb Blueberry Dump Cake
Pinterest

Thank you so much for sharing this, for sure I'm gonna give them a try

 

[G.J.]

chia pudding is my 'eat 2 spoons and done' no-brainer, zombie-mode breakfast and has been for months.
(It's just 4Tbsp of chia seeds with 1 cup almond milk, a splash (maybe 1/2 tsp)? of vanilla essence, and about 10 frozen blueberries thrown in a mason jar and shaken then left to sit in the fridge for about 4 hours (the blueberries defrost in the fridge while the chia pudding is congealing) - i've tried a few different recipes but this is by far the easiest and the least heavy feeling (using greek yoghurt or soy milk or anything cocoa based just never tasted or sat right). They're a nutrition powerhouse and i wish i'd gotten on the bandwagon sooner. I've seen people dress them up and down and that's where the extra sugar and calories can come in to it, but they're a good soluble fibre vehicle for plant based omega3 fats and protein.
Berries are low in fructose and given how much Western diets usually lack fibre, they're always a good inclusion on any eating plan because of their anti-oxidants etc and fresh/snap frozen are nutritionally equivalent. Fructose by itself is usually more of a problem in large quantities like when you drink 5 oranges at once in juice (with or without added sugar ) whereas if you eat an orange, most people would stop at one and the fibre slows down digestion and the insulin response to the sugars anyway although some people have trouble actually digesting fructose and breaking that into it's smaller component sugars and then drinking juice really highlights this problem but then they think they can never eat an actual orang again - anyway, went off on a bit of a tangent.. sorry if i sound like a spammer!

In terms of changing up coffee or just anything where you physically add sugar, spices like cinnamon and nutmeg can help (i use cinnamon); can't say i love turmeric lattes but i can't do green tea, not for lack of trying but switching in herbals like chamomile or orange and ginger teas for me means i drink less coffee anyway - i cringe when i hear people talk about putting butter in coffee, but there are lots of food things that make me think 'what the' or just 'why?'. Carbonated water (some have just lemon juice added but others have sweeteners) going in to summer is a good substitute for soft drinks/juice but i'm not a fan of any of the artificial sweeteners and will often just buy the plain one and add lemon to it myself (because i'm a control freak and may have trust issues like that). Best of luck with your admirable goal!

Josephine dear, thank you so much for sharing your recipe. I eat every morning greek yogurt, with homemade granola (basic oats, almonds, pecans, raisins, and honey), and I add few spoons of chia seeds and few frozen blueberries or raspberries.

About juices, I watched once a dr. speaking about it on tv, and the damage that produce to the liver, because the fructose produces same damage than alcohol, so there's people that never in their lives drink alcohol, and they develop liver cirrhosis, and liver cancer and all is because of fructose from juices, etc.. Also some condiments, like nutmeg & black pepper can produces liver failure, the dr. was a nephrologist, so I took it serious. He spoke as well about kidney beans, and saying would be better don't eat them because contains phytohaemagglutinin, that isn't exactly the best for the liver. Also it's necessary avoid to eat green potatoes, because people can die, but that's something that we all finns know from the cradle.

 

[G.J.]

I forgot about chia seeds! When I used to run in the mornings, especially before a 7 - 10 miler, I would eat a spoonful of chia seeds to have something in my stomach. I was never one to eat then run because I got an upset stomach. But the chia seeds did the trick. I didn't feel hungry nor did I get an upset stomach.

Lisa dear, I can hear you, I don't eat before exercise as well, but chia seeds are a great choice and help me a lot, you know, I don't feel hungry and I can focus in my routine.

 

[tiffany scraps]

Here are a few recipes that are in regular rotation for me. If you are seeing no photos, Right click on the IMG and open in another tab.

 

[Laura ODonnell]

Ugh, I will be following this thread! We have been trying to reduce sugar for a few years now. My husband is border type 2 diabetes. Then last fall my numbers fell in that range. It really is a lifestyle change and replacing old habits. It seems like we get on a good trend for awhile, then something happens like a party and we fall off the wagon and don't want to get back on.