Cutting back on sugar can be incredibly challenging to manage—the average adult in the United States consumes 17 teaspoons of sugar a day, two to three times the recommended amount. “It seems to induce cravings and hunger that are comparable in magnitude to addictive drugs,” nutritionist Lisa Drayer tells CNN. “If a person is obsessing about how he or she will get their sugar fix, and they simply can’t focus on anything else, and they have a psychological dependence, then I think you’re probably talking about a food addiction.” So how can you cut back on sugar without sacrificing flavor? Here’s a way that’s both good for you, and can help prevent feeling deprived.
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Cinnamon For the Win
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Cinnamon contains no sugar, yet tastes delicious thanks to cinnamaldehyde, the compound that provides the distinctly sweet and fragrant flavor cinnamon is known for. “I love sprinkling ground cinnamon over plain oatmeal and adding a big spoonful of nut butter,” Frances Largeman-Roth, RDN, tells Clean Eating. “I find that I don’t need any additional sweetness from syrup or jam when I do this.”
Antioxidants In Cinnamon
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Cinnamaldehyde also contains potent antioxidants. “American food culture doesn’t have a lot of those spices naturally built into our diet,” dietitian Candace O’Neill RD, LDN, tells the Cleveland Clinic . “Because we live in this fast-paced, on-the-go society, a lot of our food is packaged and pre-prepared. A lot of these potent antioxidants are lacking from our diet… It’s a good addition to your diet, and it can really be a helpful way to cut back on your intake of added sugars. You can use the swee
Cinnamon Supplements
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Be very wary of cinnamon supplements as they can be dangerous. “For most people, cinnamon supplements seem to be safe, at least in small amounts for short-term use. But higher amounts used for longer periods of time may trigger side effects such as gastrointestinal problems or allergic reactions,” says M. Regina Castro, MD, via the Mayo Clinic. “It also may cause problems for people who have liver disease. Talk to your health care provider before taking any supplements.”
RELATED: 11 Easy Ways to Cut Back on Sugar.
Natural Sugars
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“Natural” sugar is still sugar. “I think a lot of people think that just because something is natural, it’s healthy,” Drayer says. “So for example, honey is natural, but it’s very caloric and a lot of people might not know that a teaspoon of honey, or agave for that matter, has more calories than a teaspoon of sugar or sucrose.”
Digestive Benefits
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Cinnamon has been shown to have benefits for digestion—another great reason for using the spice instead of sugar. “In recent decades, scientific research has increasingly explored the potential health benefits of cinnamon, shedding light on its bioactive compounds and their physiological effects," Los Angeles and London–based naturopathic Dr. Nigma Talib tells Vogue. “Naturopathic doctors, or NDs, have continued the tradition of using cinnamon in their holistic approaches to patient care, recognizing its potential benefits for conditions such as diabetes, digestive discomfort, inflammation, and more.”
Cinnamon and Blood Sugar
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Some studies of cinnamon have shown improvements for blood sugar. “Studies suggest that when cinnamon is ingested before or with a meal it can inhibit digestive enzymes that help digest carbohydrates, and by doing so slows the blood sugar rise after a meal,” Los Angeles-based naturopathic Dr. Brendan Courneene tells Vogue. “This, along with improving insulin sensitivity and glucose uptake, has a blood sugar-lowering effect, similar to diabetic medications.”
