Third, try to order fresh foods when eating out. Panera Bread offers many healthy options when it comes to controlling sugar intake. The Ancient Grain Arugula & Chicken Salad makes a great choice with just 20 grams of sugar. And opt for the whole-grain baguette as your side, which has just two grams of sugar. Consider mixed fruit if you really want to ramp up the health factor.
Watch out for hidden sugars in salad dressings. “Companies throw sugar in the dressings, so you can get a massive intake of sugar without even realizing it,” Lund says. “Instead, choose oil and vinegar or hummus.”
Finally, avoid boxed foods if at all possible. “I live by this philosophy. The closer it is to God made, usually, the better it is for you. And the more man has touched it, the worse it is, metabolically speaking,” Lund says. “When you process wheat, for example, you take out the fiber. Fiber is needed by the body because it slows the absorption into the blood stream. When the fiber is taken away, the food turns to sugar more rapidly, which spikes blood sugar and requires insulin to be released so that your arteries don’t ‘sugarify’ (a process called glycation).”
Instead, make your favorite items from scratch. This puts the power of sugar savviness in your hands. “Stick with fresh foods like grilled meats and vegetables. In addition, add spices. Many spices have health benefits. Black pepper, for example, aids the body in absorbing nutrients from the food,” Lund says. “And if you do need a sweet treat, opt for dark chocolate with berries. This makes for a power-packed antioxidant treat.”