Easy ways to reduce corn syrup, sugar, and other sweeteners

Thick, goopy, high-fructose corn syrup is hiding in a stunning variety of foods. But these tips can help you break the sugar habit and get off the roller coaster for good.

• Until recently, scientists suspected that this popular sweetener's unique chemistry actually fueled feelings of hunger instead of satisfying them, and they blamed it for the obesity epidemic. The truth, it seems, is that corn syrup isn't a demon.
• New research has debunked claims that corn syrup alters levels of appetite-suppressing and appetite-raising hormones. But sweeteners aren't off the hook.
• Whether it's sugar, corn syrup, honey or a fancy organic sweetener, downing too much can pack on extra pounds and raise your blood sugar, increasing your risk of diabetes, heart disease and stroke.
• And we're eating more sweetener than ever: 45 kilograms (100 pounds) per person in the United States in 2005, up from 75 pounds each in 1975.
• We're addicted to sugar. The more we eat, the more we want. Why? A big shot of refined sugar makes blood sugar skyrocket, then plummet as the hormone insulin ushers the sugar into cells throughout your body.
• Sometimes it can fall to a lower level than before you drank that giant cola or ate those 35 jelly beans. As a result, you feel tired, hungry and cranky — and crave more sugar.

One of the best things you can do for your health is to gradually replace soda and other sweetened beverages with water, unsweetened tea, club soda or diluted fruit juice.

• To start, try mixing fountain drinks half and half with the diet version.
• Pour an splash of grape or orange juice into seltzer water for a low-sugar spritzer.
• Add a squeeze of lemon or lime juice to filtered water.
• Visit the herbal tea section of your grocery store and bring home new flavours to drink hot or cold.
• Treat yourself to one glass of real fruit juice each day.

Mixed with fresh fruit and topped with a dusting of nuts, plain yogurt has half the sugar of sweetened vanilla yogurt and 60 fewer calories.

Many juices at the food store are enhanced with sweeteners, to the point where there are nearly as many grams of sugar per serving as in a cola. So don't assume the juice you buy is all juice.

• Read the label; if it contains corn syrup or other sweeteners, put it back and find a brand that's all juice.

Check every packaged food you buy.

• If a sweetener is among the first five ingredients, it's probably sweeter than you want for your health.

Dusting your high-fibre breakfast cereal with a little sugar or stirring 5 millilitres (1 teaspoon) into homemade hot chocolate is a great way to make it easier to enjoy high-fibre cereal or an extra serving of bone-friendly fat-free milk.

• Just limit sugar add-ins to one or two a day.

Mix equal parts of your favorite nuts, raisins, dried cranberries and high-fibre cereal and store in a zipper-seal bag.

• Allow yourself one handful per day when your sweet tooth clamors for a treat.

Sometimes the best way to give something up is to have a little once in a while.

• You won't fall off the wagon when you pass the bakery stand at the mall on Wednesday if you know you can have two homemade chocolate chip cookies on Saturday night.

Limiting the sugar in your diet is an easy way to promote a healthy lifestyle. Consider these tips and make simple changes for impressive results!