Quick summary by daily weight loss experts! What can you eat during your sugar reduction period?

Some seemingly "healthy" weight loss foods are actually not suitable for a sugar-reducing diet, and there are quite a few such foods. On the contrary, cream or mayonnaise are excellent foods low in sugar. Some vegetables and condiments are high in sugar, so please check carefully.

Foods to eat

• Beef, pork, chicken, lamb

• Processed meat products (ham, bacon, sausage, etc.)

• All fish

• Beans, processed soybean foods (tofu, thick fried tofu, thin fried tofu, soy milk, natto)

※ Choose unflavored soy milk

• Eggs

• Butter, good quality oil

• Vegetables other than potatoes or root vegetables

• Konjac, Konjac Noodles

• Seaweed

• Mushrooms

• cheese

• Nuts.

Foods that cannot be eaten

• Rice, noodles, pasta, bread, cereal.

• Snacks and desserts.

• Processed products containing wheat flour ※Curry cubes, dumpling wrappers.

• dried fruit.

• Commercially available vegetable juices, fruit juices, and beverages with added artificial sweeteners.

Choose vegetables, fruits, wine and seasonings carefully

【Vegetables, fruits and wine】

Use alternative seasonings to enjoy a delicious sugar-reduced diet. Mushroom sauce that can replace the effect of cornstarch!

Leafy vegetables are fine, but potatoes and root vegetables have a high sugar content, as do pumpkins and carrots. It is best not to eat them during the adaptation and reduction periods, and don't eat too much during the maintenance period. As for fruits, avocados and lemons have very little sugar content, and strawberries themselves do not have much sugar content, but the sugar content of improved varieties is much higher. Therefore, it is best to consume an appropriate amount of seasonal fruits, or eat them once every two days.

• High in sugar content: potatoes, root vegetables, pumpkin, corn.

【Alcohol】

You don’t have to give up alcohol, which is also a big attraction of reducing sugar and losing weight. However, the sugar content of different types of alcohol varies greatly, so please be careful. Distilled liquor (such as shochu, whiskey, vodka) and sugar-free sparkling wine are fine, and spicier red wine can also be consumed in small amounts.

• High sugar content: beer, sake and other brewed alcohol, plum wine, sweet cocktails, etc.

【Seasoning】

In addition to paying attention to the sugar content of the ingredients, don't forget to check the seasonings, otherwise you will get half the result with twice the effort. Try to use simple seasonings of salt, pepper, soy sauce, oil, etc. and then add a little herb or spice. Absolutely do not use sugar. Mirin, pasta sauce, ketchup, sauces, sweet sauces, and barbecue sauces also contain a lot of sugar, so be careful.

Use alternative seasonings for a delicious, reduced-sugar diet:

• Sugar▼Lo Han Guo Extract

• Mirin▼Sugar-free sake + monk fruit extract

• Sweet noodle sauce▼Reduced sugar sweet noodle sauce

• Tomato sauce▼pure tomato juice or tomato paste

• Cooking wine▼Try to use red wine or distilled liquor such as shochu

• Wheat flour▼Soybean flour, soybean flour, bean dregs, rice bran

• Cornstarch▼Plantago powder, soybean gum, and agar-agar. The book also suggests that okra or nameko mushrooms can be used instead.

Mushroom sauce that can replace the effect of cornstarch!

The consistency is similar to that of cornstarch and it will not solidify when frozen, making it very suitable for use in a reduced-sugar diet and for making regular dishes.

This article is from Caishi Culture's "Standard Sugar Reduction Recipes"