Added sugars - which are found in sweets, sodas, and many processed foods - are responsible for a range of health problems, including obesity, heart disease, type 2 diabetes, cancer, and even tooth decay.
Research shows that many Americans consume between 55 and 92 grams of added sugar per day, which is about 13 to 22 teaspoons. This amount accounts for roughly 12 to 16% of their daily calorie intake.
This is well above the Dietary Guidelines for Americans, which recommend keeping added sugars to less than 10% of daily calories. The World Health Organization recommends even lower. It suggests that added sugars should make up less than 5% of calories for better health.
We know cutting back on sugar can be increasingly tough, but it's possible with the right approach. This article will list 13 easy yet effective strategies to help you reduce your sugar intake.
Added Sugar Vs. Natural Sugar
Before we jump to know the strategies to minimize your sugar content, it's crucial to understand the difference between two types of sugars in foods: added sugar and natural sugar.
Naturally occurring sugars in foods like fruit (fructose) and milk (lactose) are mostly considered healthy as they are accompanied by minerals, vitamins, and fiber, causing short-lived spikes in blood glucose levels. However, added sugars, such as sweeteners added for flavor, can keep your blood sugar high for longer due to a lack of other nutrients to slow its absorption in the bloodstream.
Some common added sugars include:
- White sugar
- Brown sugar
- Honey
- Added sweeteners such as high fructose corn syrup, etc.
These are the sugars you should cut out during this challenge.
The Benefits of Reducing Sugar Intake
Sugar itself isn't a bad thing. In fact, humans need sugar to function. The issue is when people consume too much added sugar, which can lead to various health problems, including:
- Heart disease
- Dementia and Alzheimer's disease
- Diabetes
- High blood pressure
- High cholesterol
- Liver and kidney disease
- Colon and pancreatic cancer
- Obesity
Many Americans consume more sugar than they should. Reducing your added sugar intake can help lower the risk of these health issues.
Also, eating too much sugar can cause weight gain, dental problems like cavities, and even accelerate skin aging. You can improve your dental health, skin, and weight if you cut back on added sugars.
The key is to be mindful of how much sugar you eat - particularly added sugars. Moreover, whenever possible, consume more natural sugars found in fruits and other whole foods.
How to Cut Back on Sugar: 13 Actionable Tips
Sugar is often called the "silent killer." It's present in many foods and drinks without you even realizing it.
High sugar intake can lead to various health issues, including chronic ones. However, cutting back on your sugar intake is not just about avoiding sweets; it's about making informed choices.
Here's a list of 13 tips you need to consider to curb your sugar intake.
Cut Back on Sugary Drinks
Many added sugars in the American diet come from sugary drinks such as sodas, energy drinks, sports drinks, and sweetened teas.
Even drinks most people see as healthy, like smoothies and fruit juices, can have high amounts of added sugar. For instance, one cup (271 grams) of cranberry juice cocktail has over seven teaspoons (31 grams) of sugar.
Your body doesn't process calories from drinks the same way it does from food. Calories from beverages are absorbed quickly, causing a rapid rise in blood sugar. In addition, drinks don't make you feel full, so consuming them doesn't reduce your food intake.
Reducing sugary drinks can help with weight loss and improve your overall health. Some healthy, low-sugar options include:
- Herbal teas
- Unsweetened sparkling water
- Black or green tea
- Coffee
Avoid Sugary Desserts
Many desserts don't offer much nutritional value. They are, in fact, packed with sugar, which can lead to blood sugar spikes and make you feel tired, hungry, and craving more sweets.
Dairy and grain-based desserts, such as cakes, doughnuts, ice cream, and pies, account for over 18% of the added sugar in the American diet.
If you want a lower-sugar option to satisfy your sweet tooth, try these alternatives:
- Fresh fruit
- Greek yogurt with cinnamon or fruit
- Baked fruit with cream
- Dark chocolate (70% cocoa or higher)
A bonus to eating whole fruit is that it not only reduces sugar intake but also boosts fiber, vitamins, minerals, and antioxidants in your diet.
Avoid Sauces With Added Sugar
Sauces like barbecue sauce, spaghetti sauce, sweet chili sauce, and ketchup are common in most American kitchens. However, many people are unaware of the sugar content in them.
For example, just one tablespoon (17 grams) of ketchup has about one teaspoon (5 grams) of sugar. This means ketchup is 29% sugar—more sugary than ice cream!
To reduce hidden sugars, look for condiments and sauces labeled "no added sugar." You can also season your food with low-sugar alternatives such as:
Herbs and spices
- Chili
- Mustard
- Vinegar
- Pesto
- Mayonnaise
- Lemon or lime juice
Eat Full-Fat Foods
Low-fat varieties of popular foods such as peanut butter, yogurt, and salad dressing are everywhere. While they seem like healthier choices, especially for weight loss, they often contain more sugar and sometimes even more calories than their full-fat counterparts.
For instance, a 6-ounce (170-gram) serving of low-fat vanilla yogurt has 24 grams of sugar and 144 calories, while the same amount of full-fat plain yogurt contains just 8 grams of natural milk sugar and 104 calories. High sugar intake can lead to weight gain, which may defeat the purpose of choosing low-fat foods.
When you think of cutting back on sugar, full-fat options are often better. However, always check the ingredients to make an informed choice.
Eat Whole Foods
Whole foods are unprocessed and free of additives. They include options like whole fruits, vegetables, legumes, whole grains, and meat on the bone.
On the other hand, ultra-processed foods—such as sugary cereals, chips, soft drinks, and fast food—are loaded with sugar, salt, fat, and additives designed to make them taste great, which makes them hard to resist.
About 90% of the added sugars in the typical American diet come from ultra-processed foods, while only 8.7% come from meals made from scratch using whole ingredients.
Whenever possible, try to cook from scratch. You don't need to make complicated meals. Simple dishes such as roasted vegetables and marinated meats can be delicious and healthy.
Check for Sugar in Canned Foods
Canned foods can be a convenient and affordable part of your diet, but many contain added sugar. Vegetables and fruits have naturally occurring sugars, but these aren't a concern since they don't impact blood sugar like added sugars do.
To curb unnecessary sugar, stay away from canned foods packed in syrup or those with sugar listed in the ingredients. Fruit is naturally sweet, so opt for cans labeled "no added sugar" or "packed in water." If you do buy canned fruits or veggies with added sugar, you can reduce some of it by rinsing them in water before eating.
Be Careful With "Healthy" Processed Snack Foods
Some processed snacks market themselves as healthy, using terms like "wholesome" or "natural." But snacks like protein bars, granola bars, and dried fruit can be just as sugary as candy bars.
For example, dried fruit is rich in fiber, nutrients, and antioxidants. However, it's also high in concentrated natural sugars, and some versions are even coated with added sugar. It's important to moderate your intake to avoid overloading on sugar.
Here are a few healthy, low-sugar snack ideas:
- Nuts & seeds
- No-sugar-added jerky
- Hard-boiled eggs
- Fresh fruit
Curtail Sugary Breakfast Foods
Many breakfast cereals contain added sugar. One report found that some popular cereals contained more than half their weight in added sugar.
For instance, one cereal had over 12 teaspoons (50 grams) of sugar per serving, making it 88% sugar by weight. Surprisingly, granola - often marketed as a healthy choice - was found to have more sugar than any other type of cereal on average. Other common breakfast items such as muffins, pancakes, waffles, and jams are also full of added sugar.
Save sugary breakfasts for your special occasions and try these low-sugar alternatives instead:
- Oatmeal sweetened with fresh fruit
- Greek yogurt with nuts and fruit
- Egg scramble with cheese and veggies
- Avocado on whole-grain toast
Selecting a low-sugar breakfast with plenty of protein and fiber can help you feel full until lunch, reducing the urge to snack unnecessarily.
Read labels
Cutting back on sugar isn't as simple as avoiding sweet foods. As you have seen, sugar can hide in unexpected places, like granola and ketchup.
Luckily, food manufacturers now have to list added sugars on labels, found under the total carbohydrates section.
You can also check the ingredient list. The higher the sugar appears on the list, the more sugar the product contains, as ingredients are listed by weight from highest to lowest.
However, you should note that there are over 50 names for added sugar, which can make spotting them tricky. Here are some common ones to look out for:
- High fructose corn syrup
- Cane juice or cane sugar
- Maltose
- Dextrose
- Invert sugar
- Rice syrup
- Molasses
- Caramel
Consider Eating More Protein
High sugar intakes have been linked to increased appetite and weight gain. In contrast, diets high in protein and fiber but low in added sugar can help reduce hunger and promote fullness.
Protein also helps cut down on food cravings. According to one study, increasing protein intake by 25% can curb cravings by 60%.
To reduce sugar cravings, try stocking up on protein-rich whole foods like fish, eggs, meat, full-fat dairy, avocados, and nuts.
Turn to Natural Zero-Calorie Sweeteners
Natural zero-calorie sweeteners like stevia, allulose, erythritol, and monk fruit are healthier alternatives. Though they undergo some processing, they're still naturally derived.
Still, more research is needed to substantiate this claim.
Limit High-Sugar Foods at Home
If you have high-sugar foods in your home, there's a high chance you would eat them. It takes a lot of willpower to resist if sugary snacks are just a few steps away in the pantry or fridge.
If you live with others, it might be challenging to eliminate these foods completely. That's why it's a good idea to have a plan for when sugar cravings strike.
Studies show that distractions like doing puzzles or engaging in other activities can reduce cravings. If distractions don't help, consider stocking up on healthy, low-sugar snacks to enjoy instead.
Get Enough Sleep
Getting a good night's sleep is crucial for overall health. Lack of sleep has been linked to depression, poor concentration, a weakened immune system, and obesity. Sleep deprivation can also lead to poor food choices, often higher in sugar, fat, salt, and calories.
One study demonstrated that people who stayed up late and didn't get enough sleep consumed more calories. Another study showed that postmenopausal women with higher sugar intake were more likely to experience insomnia.
If you struggle with high-sugar cravings, improving your sleep habits may help you regain control.
Conclusion
Many Americans consume far too much added sugar in their diets. A diet high in added sugar can lead to serious health issues, including cancer, heart disease, type 2 diabetes, and obesity. While it's essential to limit obvious sources of sugar, such as sodas and desserts, it's also important to be mindful of hidden sugars in other common foods, like sauces, processed snacks, and low-fat products.
To take control of your added sugar intake, focus on eating whole foods instead of highly processed options. Remember, don't rush yourself in. Start small, stay consistent, and enjoy the benefits of a reduced-sugar lifestyle.
Get TRT Online
Optimize Your Hormones
