10 Tips To Reduce Added Sugars in Your Diet
Introduction
Added sugars provide excess, empty calories and no nutritional
value. Consuming too much added sugar is linked to obesity, diabetes, heart
disease, fatty liver disease, and tooth decay. Limiting added sugar is an
impactful way to improve your diet and overall health.
10 Tips to Reduce Added
Sugars
1. Stop
Drinking Sugary Drinks
Cut out soda, fruit juice, sports drinks, and other
sugar-sweetened beverages.
2.
Limit Desserts
Reduce frequency and portion sizes of sweets like cake, cookies,
ice cream, and candy.
3.
Avoid Breakfast Pastries
Eat plain oatmeal, Greek yogurt, eggs or other protein-rich
foods without added sugars.
4. Eat
More Whole Fruits and Vegetables
Choose whole fruits over juice and add veggies to meals and
snacks.
5. Skip
the Sauces and Dressings
Condiments like ketchup, barbecue sauce, and salad dressings
contain hidden sugars.
6.
Check Labels for Added Sugars
Read Nutrition Facts labels and pick products lowest in added
sugars.
7.
Choose No Sugar Added Versions
Opt for no sugar added peanut butter, yogurt, oatmeal, pasta
sauce and canned foods.
8.
Flavor with Spices and Herbs
Cinnamon, ginger, vanilla, mint, cloves, and nutmeg provide
flavor without added sugars.
9.
Satisfy Cravings with Fruit
Eat some berries, oranges, banana, kiwi, or melon when sweet
cravings strike.
10.
Drink More Water
Increase water intake to avoid turning to sugary drinks when
thirsty.
Conclusion
Cutting back on unnecessary added sugar provides enormous health
dividends. Applying these 10 tips to monitor your intake from drinks,
condiments, snacks, and desserts can help reduce your consumption. Be sure to
simultaneously increase nutrient-dense whole foods for optimal well-being.
Frequently Asked
Questions
How
much added sugar per day is healthy?
The American Heart Association recommends limiting added sugars
to no more than 25 grams (6 teaspoons) per day for women and 36 grams (9
teaspoons) for men.
Do all
sugars impact health the same way?
Naturally occurring sugars like those in fruits and milk are
fine in moderation. But there is no nutritional need for added sugars.
What
drinks have the most added sugar?
Sodas, energy drinks, fruit punch/drinks, sweet tea, and sports
drinks tend to have the highest added sugar content.
What
diseases are linked to added sugar?
Consuming excess added sugar increases risk for obesity, type 2
diabetes, heart disease, non-alcoholic fatty liver disease, and cavities.
Is
honey better than regular sugar?
Honey has slightly more nutrients, but is still high in sugar
and calories. Use sparingly to avoid excess intake.