The 5 Foods to Always Avoid at Bedtime

There's no need to deny yourself a late-night snack if you're feeling hungry, but you still have to think smart when it comes to eating late. Eating the wrong foods will disrupt your sleep while also adding a lot of unneeded calories to your day. Instead of just diving into the nearest, tastiest-looking item in your fridge, here are five types of foods to avoid at night and why.

1. Greasy or fat-filled foods: Greasy, heavy, fatty foods not only make you feel sluggish the next morning, but they also make your stomach work overdrive to digest all that food. Stay away from things like fast food, nuts, ice cream, or super cheesy foods right before bed.
2. High-carb or sugary foods: A little bit of something sweet before bed may be just what you need to rest happy, but if you gobble a huge slice of chocolate cake, the spike in your blood-sugar levels could cause your energy levels to spike and plummet, disrupting your sleep in the process. Avoid cake, cookies, or other desserts as well as carby snacks like crackers or white bread and munch on an apple instead.
3. Red meat and other proteins: Like fatty foods, eating red meats late at night will sit in your stomach and make it hard for you to fall asleep while you're digesting (red meat may affect you the worst, but eating a large portion of chicken or pork would have the same effect as well). You don't have to avoid protein altogether, just make sure you go for lean and small portions, like deli-sliced turkey breast or a cup of yogurt.
4. Spicy foods: Spices may be a natural cure-all for a range of ailments, but when you're craving something to eat late at night, step away from the hot sauce. Spicy, peppery foods may upset your stomach, and the chemicals in spicy food can also stimulate your senses, making it hard to fall asleep.
5. Big portions: Late-night snacking shouldn't turn into a late-night meal. Keep the total amount of calories under 200 so you won't have any problems going and staying asleep. You'll also feel good knowing that you didn't undo all your healthy eating habits of the day right before bedtime.

So what should you eat instead? Small, light portions that will also calm cravings and help you sleep. Try incorporating these sleep-inducing foods or these low-calorie late-night snacks that hit all your sweet or salty cravings. And remember to limit how much alcohol you drink as well, since too many drinks can keep you up at night.

7 Vegetables You’re Wasting Without Even Knowing It

For the longest time, whenever the CSA gave me root vegetables with the tops still attached, my first order of business would be to hack off the greens and toss them in the compost bin. After all, the orange part was the edible part, right?

Wrong.

It turns out that a lot of then vegetable tops we see as “trash” are actually treasure. They often contain extra fiber and nutrients our diets are lacking, but because they’re not as sexy or familiar as the fruit itself, we assume they’re useless.

Everything changed when a friend from the gym told me how much she loved beet greens. “You meant the leaves on top of whole beets?” I asked, “I didn’t know you could eat those!”

I know. It sounds silly. I feel silly now, just writing it, but it had honestly never occurred to me before! I sautéed those greens up in a pan with some coconut oil while roasting the beets in the oven. I’m not exaggerating when I say they were the most delicious leafy green I’d ever tasted.

The experience inspired me to investigate other vegetables with under-appreciated tops. Here’s just a short list of the delicious garden veggies that can give you twice as much food when you give the tops a taste!

1. Radish Tops 

Although radish tops have a thick, rough texture, they’re full of that same spicy flavor we love in the fruit. The leaves can be plucked and mixed into salad alongside lettuce greens for extra pepperiness. I’ve also seen more than a couple recipes for radish green that look absolutely amazing. 

2. Sweet Potato Greens 

Unlike radish greens, sweet potato leaves have a very mild flavor. They can be cooked up in a frying pan just like spinach (but beware, they shrink like spinach too!) or tossed into a soup or smoothie for added nutritional value. “Analysis published in the journal HortScience that found the leaves have 3 times more vitamin B6, 5 times more vitamin C, and almost 10 times more riboflavin than actual sweet potatoes,” reports Prevention Magazine.

3. Beet Greens 

Ahhh yes, my beloved beet greens! They can be harvested while the beets are still growing in your garden, or you can simply opt for whole beet bunches with the leaves still attached when shopping at the farmers’ market or grocery store. They look a lot like swiss chard and I would encourage you to cook them in exactly the same fashion. Beet greens are an incredible source of iron, calcium and magnesium, and they have the most wonderful, buttery flavor that makes them delicious straight out of the pan. 

4. Carrot Tops 

If you’ve been avoiding carrot tops because you’ve heard they were poisonous, know that you’re not alone. “Carrot tops are bitter, and bitterness has often been associated with poison, so we wonder if that’s half the story. But that bitterness can be put to wonderful use in the kitchen,” explains The Kitchn. These greens are high in chlorophyll, potassium, vitamin K, and contain 6 times the vitamin C of the root, according to the UK Carrot Museum. Use them to make pesto, chimichurri, salad and as a standalone side dish.

5. Broccoli Leaves 

The greens of a broccoli plant (along with its cousins cauliflower and Brussels sprouts) are known to be delicious with a mild flavor that harkens back to the fruit itself. “They can be steamed, sauteed and even grilled in place of other greens, such as collards, cabbage and kale. If you pick the younger leaves off the plant, they’re also tender enough to toss into a salad. Medium leaves are the perfect size and thickness to stuff with veggies and meat. Large leaves work best in soups and stews, where they’ll wilt but still have shape,” explains Garden Betty.

6. Fennel Leaves 

Fennel stalk and seeds are delicious, but did you know you can eat the fern-like leaves as well? Known as “fronds,” these leaves have a faint licorice flavor and can be juiced or blended into smoothies, added to salads, ground into pesto and saved for making your own vegetable stock.

7. Kholrabi Leaves 

Kholrabi bulbs are delicious and usually get all the attention when it comes to this unusual plant, but don’t ignore the greens! These leaves are yummy in their own right and can be eaten raw in salad if they’re young and tender, or sautéed and steamed like collards when more mature. 

How to Use Lemons to Prevent and Fight Cancer

Lemons, especially their peels, are an excellent source of terpenes such as d-limonene. The term terpene probably conjures up images of cleaning solvents, but while naturally occurring terpenes are actually used as alternative to synthetic terpenes in many natural cleaning products, the primary health benefits of terpenes revolve around some impressive anticancer effects – both in prevention and possibly treatment.  

Background Data:
D-limonene and related terpenes have shown considerable benefits in animal studies against a wide number of cancers. Preliminary studies in humans are also showing promising results. For example, six individuals with advanced cancers were able to halt the progression of their cancer for periods of time ranging from six to twelve months while taking d-limonene.

New Data:
In a study conducted at the University of Arizona Cancer Center 43 women with newly diagnosed operable breast cancer electing to undergo lumpectomy (surgical excision) were given 2 grams of limonene daily for two to six weeks before surgery. Blood and breast tissue were collected to determine the level of d-limonene and its metabolites as well as changes in systemic and tissue biomarkers of breast cancer risk or carcinogenesis.

Results showed that d-limonene was found to preferentially concentrate in the breast tissue, reaching high tissue concentration (average = 41.3 μg/g tissue), whereas the major active circulating metabolite, perillic acid, did not concentrate in the breast tissue. 

Results also showed that d-limonene supplementation resulted in a 22% reduction in the expression of tumor markers. Specifically, d-limonene reduced the expression of breast tumor cyclin D1.

Cyclin D1 is one of the frequently overexpressed proteins and one of the commonly amplified genes in breast cancer. The gene that leads to cyclin D1 formation is an estrogen-responsive gene. The overexpression of cyclin D1 occurs in more than half of invasive breast cancers. Recent evidence also shows that cyclin D1 interferes with the anti-cancer effect of tamoxifen in estrogen receptor-positive breast cancers – potentially accounting for treatment failure with tamoxifen therapy.

The benefits seen with d-limonene in this study should be followed up in women with breast cancer who are expressing cyclin D1.

Commentary:
D-limonene is available as a dietary supplement, but it is easily obtained from the diet. In lemons the highest content of limonene is found in the peel and white spongy inner parts. A typical average-sized lemon has about 300 mg of d-limonene.

My feeling is that the best way to take advantage of the health benefits of lemons and achieve adequate d-limonene intake is by juicing them. But, since lemon juice is usually too sour on its own, I recommend mixing it with other juices. Fortunately, adding ½ or 1 whole lemon (complete with peel) is an excellent addition to just about any fresh fruit or vegetable juice including green vegetable juices.

If you are going to juice whole lemons, be sure to choose organic versions. If you can’t find organic lemons, soak or spray non-organic ones with a biodegradable wash, then rinse.

Other dietary sources of terpenes are other citrus fruits, berries, cherries, and volatile herbs such as peppermint, basil, thyme, and rosemary.

Eat Better Food on a Budget:The 12 Least Expensive Fruits and Veggies

Time and time again, reports have shown that it is possible to eat healthfully on a budget, yet the myth persists that fresh food is always more expensive. While some fresh produce is expensive—fresh raspberries, for example, average more than $7 per pound—many fresh foods are very affordable. We’ve rounded up the top 12 nutritious fresh foods you can buy.

Fruits:

1. Watermelon — Watermelon averages just $0.17 per cup, meaning you can indulge in a whole lot of sweet antioxidants for not very much moolah.
2. Bananas — At only $0.21 per edible cup, bananas pack a huge nutritional wollop for not a lot of money. They make a great individually packaged on-the-go snack.
3. Oranges — Another snack that comes in its own biodegradable wrapper, oranges have the added bonus of keeping for a long time when properly stored.
4. Pears — Full of fiber and a steal at only $0.42 per cup.
5. Honeydew — Another winning melon, clocking in at an average of only $0.45 per cup.
6. Plums — Purple foods are nutritional powerhouses, and plums are super sweet and super nutritious.
7. 
   
   Vegetables:
    
8. Cauliflower — This crunchy crucifor is only $0.31 per cup! Try this amazing Manchurian cauliflower recipe for a dish that will convert nonbelievers.
9. Cabbage — Versatile and delicious, cabbage is a nutritional and inexpensive winner. It also keeps for weeks!
10. Carrots — Buy whole carrots, not babies, and you’ll save a bundle. You can always cut them into sticks at home!
11. Onions — Spice up your life with these inexpensive veggies.
12. Celery — Perfect for snacking or stirring into soups or stews. At $0.33 per cup, celery is a way better vehicle for your dips than chips.
13. Sweet Potatoes — Bring on the vitamin A! These orange gems are crazy nutritious and a varitable grocery store steal.

Why aren’t apples and white potatoes—two of the cheapest players in the produce aisle—on the list? Because both are on the EWG’s dirty dozen list of produce with the most pesticides. And while you can absolutely buy these beauties organic, it does increase the price.

Of course, the prices for all fresh fruits and vegetables fluctuate depending on the season.  Watermelon and honeydew, for example, will be cheap and plentiful in the summer, while pears and apples make their cheapest debuts during the fall.  Other seasonal fruits and veggies may make an appearance on the cheapest list at certain times of the year.  In the summer, for example, corn can often be had for just pennies per ear.  

Try buying fresh fruits and vegetables when they’re at their cheapest and freezing, drying, or canning them for the rest of the year.  You can also seek out farm stands and you-pick-em farms in your area, which may have even better deals on fresh fruits and vegetables when they’re in season. 

What Are Carb Blockers and Do They Work?

Carb blockers are a type of diet supplement. However, they work differently than most of the other weight loss pills on the market.

They block carbs from being digested, apparently allowing you to eat carbs without (some) of the unwanted calories. But are they really as beneficial as they sound? 

This is a detailed review of carb blockers and their effects on your health and weight.

What are Carb Blockers?

Carb blockers, also known as starch blockers, can help block the enzymes needed to digest certain carbs.

Some types are sold as weight loss supplements. They’re made from a group of compounds called alpha-amylase inhibitors, which occur naturally in certain foods.

These compounds are usually extracted from beans and are referred to as Phaseolus vulgarisextract or white kidney bean extract.

Others come in the form of prescription medications called alpha-glucosidase inhibitors(AGIs), which are used to treat high blood sugar in type 2 diabetics.

In this article, the term carb blocker will refer to the nutritional supplement containing bean extract, not the prescription medications.

Bottom Line: The type of carb blocker discussed in this article is a dietary weight loss supplement extracted from beans.

How Do Carb Blockers Work?

Digestible carbs can be split into two main groups: simple and complex carbs.

Simple carbs are found naturally in foods like fruits and milk products.

They’re also found in processed foods such as sodas, desserts and even flavored yogurts.

Complex carbs, on the other hand, are found in foods like pasta, bread, rice and starchy vegetables like potatoes.

Complex carbs are made up of many simple carbs linked together to form chains, which have to be broken down by enzymes before they can be absorbed.

Carb blockers contain substances that inhibit some of the enzymes that break down these complex carbs.

As a result, these carbs then pass into the large intestine without being broken down or absorbed. They do not contribute any calories or raise blood sugar.

Bottom Line: Carb blockers inhibit enzymes that digest complex carbs, preventing the carbs from providing calories or raising blood sugar.

Carb Blockers May Help with Weight Loss

Carb blockers are usually marketed as weight loss aids. They are advertised as allowing you to eat as many carbs as you desire without providing any calories.

However, their effectiveness may be limited and studies provide conflicting results.

How Effective are Carb Blockers?

Carb blockers only prevent a portion of the carbs you eat from being digested. At best, they appear to block 50–65 percent of carb-digesting enzymes (5).

It’s important to note that inhibiting these enzymes does not necessarily mean the same proportion of carbs will be blocked.

One study examining a strong carb blocker found that even though it could inhibit 97 percent of the enzymes, it only prevented 7 percent of the carbs from being absorbed (6).

This may happen because carb blockers don’t directly prevent carbs from being absorbed. They may simply increase the amount of time it takes for the enzymes to digest them.

On top of that, the complex carbs affected by carb blockers make up only part of the carbs in most people’s diets.

For many people trying to lose weight, the added sugars in processed foods are a bigger problem. Added sugars are usually simple carbs like sucrose, glucose or fructose. These are not affected by carb blockers.

Bottom Line: Carb blockers only block a small percentage of carbs from being absorbed and their effectiveness depends on the type of carbs you eat.

What Does the Evidence Say?

Several studies show that carb blockers may be able to cause some weight loss.

The studies ranged from 4–12 weeks long and people taking carb blockers usually lost between 2–5.5 lbs (0.95–2.5 kg) more than the control groups. One study showed up to 8.8 lbs (4 kg) greater weight loss than the control group (7, 8, 9, 10).

Interestingly, the people who ate the most carbs appear to be the same ones who lost weight while using these supplements (11).

This makes sense because the higher the proportion of complex carbs in your diet, the bigger the difference carb blockers can make.

However, the average weight loss for those eating a carb-rich diet was still just 4.4–6.6 lbs (2–3 kg), on average (7, 8, 9, 10, 11).

At the same time, other studies found no significant difference in weight loss between people who took the supplements and those who did not, making it hard to draw any conclusions (11,12).

Unfortunately, most of these studies were small, poorly designed and largely funded by supplement companies, meaning the results may not be very reliable.

More independent, high-quality studies are needed.

Bottom Line: Some studies have shown that carb blockers can help you lose up to 2–9 lbs (0.95–4 kg) of weight, while others show no effect.

Carb Blockers May Decrease Appetite

In addition to blocking carb digestion, carb blockers may affect some of the hormones involved in hunger and fullness (2, 6).

They may also help slow stomach emptying after a meal (2, 6).

One reason for this effect may be because bean extracts also contain phytohaemagglutinin. This compound can increase the levels of some hormones involved in fullness (2).

One rat study found that the phytohaemagglutinin in carb blockers did cause a significant decrease in food intake. The rats that had been given the compound ate between 25–90 percent less. However, this effect lasted only a few days (2).

By the eighth day of the experiment, the effects wore off and the rats ate just as much as before. Additionally, once they stopped taking carb blockers, the rats ate up to 50 percent more than before to compensate and returned to their previous weights (2).

However, there may be other ways that carb blockers decrease appetite.

Similar studies found that a carb blocker supplement could decrease the amount of food the rats ate by 15–25 percent over a consistent period of time and even caused them to eat less of foods that are high in fat and sugar (2).

This effect has not been well-researched in humans, but one recent study found that a concentrated, standardized bean extract did decrease feelings of hunger, probably by suppressing levels of the hunger hormone ghrelin (6).

It’s hard to say if this effect is achieved with the carb blocker supplements currently on the market or if the effect can actually contribute to weight loss in humans.

Bottom Line: Some animal and human studies suggest that carb blockers can decrease appetite and cravings, but more studies are needed.

Carb Blockers May Help Control Blood Sugar

Carb blockers are usually marketed as weight loss supplements, but they probably have a bigger impact on blood sugar control.

They prevent or slow down the digestion of complex carbs.

As a result, they also lower the spike in blood sugar levels that would normally happen when those carbs are absorbed into the blood stream.

However, this is only true for the percentage of carbs that are actually affected by the carb blockers.

In addition, carb blockers are thought to affect some of the hormones involved in controlling blood sugar levels (5).

In several studies of healthy people, carb blocker supplements have been shown to cause a smaller rise in blood sugar after consuming a meal high in carbs. They also cause blood sugar levels to return to normal faster (1, 5, 13).

Bottom Line: Studies have shown that carb blockers can cause blood sugar to rise less and return to normal faster after a meal.

Carb Blockers Provide Beneficial Resistant Starch

Carb blockers have another unintended benefit—they increase the amount of resistant starch in the large intestine.

This is because they decrease the amount of carbs that are absorbed in the small intestine, thereby increasing the starch that runs through the gut.

Similar to fiber, resistant starches are any starches in food that cannot be digested by the enzymes in the small intestine.

They are found in foods such as raw potatoes, unripe bananas, legumes and some whole grains (14).

When resistant starches pass into the large intestine, gut bacteria ferment them and release gasses and beneficial short-chain fatty acids.

When carb blockers prevent the digestion of complex carbs in the small intestine, these carbs function like resistant starches.

Many studies have associated resistant starch with decreased body fat, healthier gut bacteria and improved blood sugar control and insulin sensitivity (7, 15, 16).

Additionally, resistant starches may help increase the amount of fat your body burns after a meal (17).

Bottom Line: When carb blockers cause carbs to pass into the large intestine undigested, these carbs act as resistant starch. Resistant starch has been linked to many health benefits.

Are Carb Blockers Safe?

Carb blockers are generally considered safe, but make sure to buy them from a reputable source.

Safety and Side Effects

As far as side effects are concerned, carb blockers are considered very safe.

However, when carbs are fermented by bacteria in the large intestine, the gasses they release can result in a number of uncomfortable side effects.

These can include diarrhea, bloating, flatulence and cramping (1, 5).

These side effects are usually not severe and go away with time, but they are enough for some people to stop taking carb blockers.

Additionally, people with diabetes who take insulin should talk to a doctor before taking carb blockers, since there is a chance they could cause low blood sugar if the insulin dose is not adjusted.

Bottom Line: Carb blockers are usually safe, although they can cause uncomfortable side effects.

Supplement Regulation

Another issue is supplement regulation.

Supplement manufacturers are themselves responsible for the safety and integrity of their products, and there have been many cases of fraud in the supplement industry.

The Food and Drug Administration (FDA) recently inspected several herbal supplements and found that a mere 17 percent of the products contained the main ingredient listed on the label(18).

In the past, the FDA has even found dietary supplements that were adulterated with prescription medications that had previously been removed from the market due to their dangerous side effects.

These potentially harmful medications had been added in an attempt to make the supplements more effective (19).

For this reason, chances are that many of the carb blockers you can buy in the store don’t actually contain what is listed on the label.

When it comes to supplements, it’s always a good idea to do some research and buy from a reputable manufacturer.

Bottom Line: Even though carb blockers are usually safe, it’s hard to say if supplements will really contain what they say on the label.

Should You Take a Carb Blocker?

A few studies suggest carb blockers can help cause a small amount of weight loss, reduce appetite and lower blood sugar levels.

However, studies haven’t been high enough in quality to show whether carb blockers have any real long-term effect. Plus, they are probably only helpful for people following a moderate-to-high-carb diet.

Regardless, carb blocker supplements are just that—supplements. They are no substitute for a healthy lifestyle.

A healthy diet and exercise are still necessary in order to achieve lasting results.

5 Healthy Foods That Can Be Toxic if You Eat Too Much of Them

That saying about enjoying all things in moderation? It doesn't just apply to red wine, fresh bread, or delicious desserts. It counts for clean foods, too. Because whether you're talking about nuts, fish, leafy greens, or whole grains, there's almost always an instance where you can have too much of a good thing. Here, nine great-for-you foods that can be dangerous if you overdo it.  

BRAZIL NUTS

These giant nuts are known for being the #1 source of selenium, an essential trace element that plays an essential role in reproduction and helping your body fight off infection. In fact, just one Brazil nut can deliver up to 90 mcg of selenium, which is almost twice as much selenium as you need in a day. And a one-ounce serving (that's six to eight nuts) packs a whopping 777 percent of your daily selenium needs.

Eating the occasional serving of Brazil nuts is fine, but having them every day could put you at risk for selenium toxicity—which has the potential to cause hair loss, gastrointestinal, and neurological problems, lightheadedness, and even heart attacks or kidney failure. "Keep it to one weekly serving, or just have one or two nuts a few times a week," says Jessica Cording, R.D. 

SPINACH, BEETS, AND SWISS CHARD

We don't need to remind you that each of these veggies is a nutritional powerhouse. But they're also high in naturally occurring compounds called oxalates. Oxalates actually work as prebiotics to feed the healthy bacteria in your gut. But if you're prone to kidney stones, eating too many high-oxalate foods only makes things worse. "The kidneys are supposed to filter these compounds out. But in someone who is prone to kidney stones, the kidneys have a hard time doing so, which can lead to buildup and the formation of kidney stones," says Cording. 

In that case, it could be best to avoid foods that are high in oxalates altogether. Talk to your doctor to figure out what's best for you. If you need to cut out high-oxalate foods, a dietician can help you find lower-oxalate alternatives, like cabbage or cauliflower. 

CANNED TUNA

It's cheap, convenient, and packed with protein and those all-important omega-3s. But canned tuna does contain some mercury, which can harm the nervous systems and brains of developing fetuses and young children. Higher amounts of mercury can be poisonous to adults, too (symptoms include numbness or tingling, vision problems, and memory problems). But experts don't know exactly how much mercury-laden tuna you'd need to eat to get sick.

White albacore tuna contains more mercury than light tuna, and the amount that you can eat depends on your weight. For instance, a 110-pound person should stick to less than four ounces of white albacore tuna or nine ounces of light tuna per week. But a 165-pound person can have five ounces of white albacore tuna or 14 ounces of light tuna per week, according to calculations from Consumer Reports. (FYI, a can of tuna is five ounces.) 

If you're pregnant, breastfeeding, or trying to conceive, stick with the FDA's established guidelines: Enjoy up to 12 ounces of lower mercury seafood per week, like shrimp, salmon, catfish, or light tuna. For higher mercury albacore tuna, limit yourself to no more than 6 ounces per week.  

RED MEAT, OYSTERS, AND WHITE BEANS

All three are top sources of iron, which plays an essential role in delivering oxygen to your muscles. And while too little iron can leave you feeling weak and tired, getting too much can lead to liver failure.

Of course, plenty of people struggle to get enough of the mineral in their diets. So iron overload tends to be pretty rare, especially if your only source of iron is food, says Cording. But if you're taking an iron supplement? It might be worth talking to a dietician. "It's important to know what your needs are and get a handle on how to balance food sources and supplements," says Cording. 

BROWN RICE

Sure, the complex carb is synonymous with health food. But rice is also good at absorbing arsenic that occurs naturally in soil and water. And brown rice tends to absorb more of the heavy metal than its refined counterparts. 

Arsenic is a known human carcinogen, and currently, there's no safety threshold for the amount of arsenic in food. But experts, including those at the Environmental Working Group, agree that you don't need to cut brown rice out of your diet completely.  Instead, make an effort to eat a variety of whole grains. "If you would normally have brown rice every day, try to alternate with something like quinoa, farro, or millet," says Cording. Keep an eye out for packaged foods that contain rice or rice-based ingredients like brown rice syrup (which is often used to sweeten natural cereals or granola bars), too. It's better to eat those once in a while rather than every day.

6 simple ways to reduce sugar intake

Ice cream, apple pie, chocolate pudding – we all crave something sweet now and again. And while a little sweet treat can easily fit into a healthy diet, too much added sugar can have serious consequences. Several studies have shown that excess sugar in the diet contributes to an increased risk of developing heart disease and diabetes, increased triglycerides, weight gain and malnutrition. But how much is too much? According to the American Heart Association, women should have no more than 6 teaspoons (25 grams) of added sugar a day and men no more than 9 teaspoons (38 grams) of added sugar a day. However, most Americans consume about 2-3 times the recommended.

Here are six ways to manage the added sugars in your diet… without feeling deprived.

Read food labels

Although the FDA has always required the amount of sugar to be listed on the Nutrition Facts Label of food products, it was difficult to know exactly how much sugar was naturally occurring in the food and how much sugar was added by the food manufacturer. While you might not be surprised to see foods like breakfast cereals and soda containing a significant amount of added sugar—this popular additive has also found its way into unexpected places like sauces, bread, soups, frozen dinners, and protein bars. Fortunately, new FDA rules will require food manufacturers to show exactly where the sugar is coming from by separately outing “added sugars” on the Nutrition Facts Label. These labels aren’t set to debut until 2018, so in the meantime check the ingredient list to see what added sugars (such as high-fructose corn syrup, sucrose, dextrose, and fruit concentrate) might be lurking in your food.

Add in protein

Foods high in added sugar can cause your blood sugar levels to rise quickly and then fall, leaving you feeling tired and craving more sugar. By balancing out sugar with protein it will not only create a more nutritious snack, it will help you maintain your blood sugar levels for better health. Rather than a candy bar with 20 grams of sugar, opt for a handful of pistachios with 1-ounce of dark chocolate. Not only will you cut the amount of added sugars in half, you’ll add in important nutrients from the pistachios like protein, fiber, potassium, and B vitamins. Plus, protein helps to increase "satiety," or a feeling of fullness after eating a meal, so it can help reduce calories from mindless snacking. 

Buy unsweetened

Purchasing foods labeled "no added sugar" or "unsweetened" can significantly cut down on your added sugar intake. Almond milk, soy milk, peanut butter, oatmeal, applesauce and canned fruit packed in juice are all examples of foods with unsweetened versions available in most grocery stores. How much sugar can you actually save by choosing the unsweetened version? One cup of vanilla almond milk has 16 grams of sugar while 1 cup of unsweetened vanilla almond milk has 0 grams of sugar. One packet of flavored instant oatmeal has 12 grams of sugar while 1 packet of the original instant oatmeal has 0 grams of sugar. Your best bet is to buy the unsweetened version and then add fruit or spices to naturally enhance the flavor to your liking.

Choose naturally sweet foods

Added sugars are not the same as naturally occurring sugars in whole foods like fruit, which provide vitamins, minerals and antioxidants—three things you’re not going to find in a sugar bowl. Using fruit instead of added sugar in your recipes can be a great way to add sweetness and good nutrition. Grapes, for example, can be enjoyed straight off the vine or used in recipes to help reduce added sugars. A serving of grapes (3/4 cup) contains just 90 calories and provides vitamin K, potassium, and antioxidants for good health. Try them frozen with a drizzle of chocolate, heated into a sauce, or sliced on a Greek yogurt tart.

Spice it up

While spices are often recommended as a healthy way to cut down on the amount of salt used in cooking, spices are also a smart way to reduce the amount of added sugar in meals. Classic baking spices like cinnamon, apple pie spice, and vanilla extract can be tasty additions to recipes and help you use less sugar. For example, if you normally have toast with jam for breakfast, try it with a sprinkle of cinnamon instead and you’ll cut out 10-12 grams of sugar per tablespoon of jam. KIND Nut & Spice bars with flavors like Dark Chocolate Almond Mint and Cashew and Ginger Spice are a great example of how a company used simple ingredients along with spices to cut down on the amount of sugar—each bar has no more than 5 grams of sugar. In addition to being sugar-free, spices also offer a variety of medicinal properties, including heart health benefits.

Drink to your health

People looking to cut down on added sugars by avoiding sodas and fruit-flavored drinks may find themselves turning to alternatives like bottled tea and coffee. While these can be smart swaps, be sure to read the Nutrition Facts Label so you don’t get fooled. For example, a popular bottled coffee beverage contains 32 grams of sugar per serving—which is more added sugar than the amount in a 12-ounce cola. Your best bet is to hydrate with unsweetened tea or sparkling water flavored with citrus, berries, or spices/herbs like ginger or mint.