It’s not only diabetics who should watch their sugar intake. Diets high in sugar can actually cause diabetes or obesity. Eliminate excess sugar in your diet by following these steps.
不只是糖尿病患者要注意糖的攝入量，富含糖類的食物實際上能導致糖尿病和肥胖癥。按下面的步驟做消除飲食中的多余糖分。

Step 1: Eat whole foods
Eat natural whole foods such as meat, fresh fruit and vegetables, and whole grains without added sugar.
第一步：五谷雜糧都要吃
吃天然的食物，比如肉，新鮮的水果和蔬菜，以及不含糖的全麥谷物。

Step 2: Go half and half
Mix a half serving of regular variety foods or beverages with a half serving of low-sugar options. For instance, add a half cup sweetened yogurt to a half cup plain yogurt. Enjoy a half cup regular juice with a half cup seltzer water. Next, switch to a one-quarter sweetened, three-quarters unsweetened concoction until you’ve phased out the sugar.
第二步：半對半食用
半分用普通的食物兌上半分低糖的食物，混合食用。比如，半杯甜味的酸奶兌半杯無糖的酸奶。喝果汁時，用半杯的果汁加上半杯的蘇打水。下一步，三分之一用甜味的食物，四分之三用不含糖的調配，直到你逐漸停止吃糖。

Step 3: Avoid sugar traps
Avoid regular sodas and most breakfast cereals, both of which are chock-full of sugar. Read labels on salad dressings and condiments, and avoid those whose main ingredient is high fructose corn syrup.
第三步：避免糖的誘惑
不要喝汽水和吃早餐上的谷類食物，這些都含有很多的糖。看下沙拉調味品和其他調味品上的標簽，不要吃那些主要成分是果葡糖漿的調味品。

Tip：Be wary of sugar substitutes — while they replace sugar in baked goods and sodas, there is evidence that they can cause other health problems.
小貼士:吃糖類的替代品也要多注意——雖然它們能代替烘烤類食物和汽水中的糖類，有發現表明它們會導致其他健康問題。

Step 4: Enjoy desserts sparingly
Make up your own rules about when you can indulge in sweet desserts. Perhaps you do so only on the weekends, or only when dining out.
第四步：吃甜食要少量
制定吃甜食的規則。也許只能在周末吃甜食，或出去吃飯的時候吃。

Tip：Serve up fresh fruit or cheese as a dessert substitute. While fruit is high in sugar, it beats chocolate cake and ice cream as a healthful option.
小貼士:將新鮮水果或者奶酪當做甜食的替代品。雖然水果含糖很多，但比起巧克力蛋糕和冰激凌來說，水果還是健康的選擇。

Step 5: Add more protein
Fill up on snacks high in protein, like nuts or beef jerky to head off a sugar craving. Remember, the less you fill up on sugar, the less sugar you will crave.
第五步：多吃些富含蛋白質的食物
多吃些富含蛋白質的食物，比如堅果或者是牛肉干來阻止吃糖的強烈欲望。記住，吃糖吃得越少，想吃的糖欲望就會變弱。