The average American adult consumes the equivalent of 22 teaspoons of sugar each day, the American Heart Association reported in 2009. Excess amounts of sugar link to problems such as tooth decay, diabetes, high blood pressure, hypoglycemia and overweight and obesity. To cut sugar totally out of the diet for better health, you'll need consistency and will power, plus a few tricks that can help to make the transition easier on you and your family.
Step 1
Start slowly, resolving to make one healthy change per week until your body is weaned from the excess sugar intake. Drink one soda a day when you're used to two or choose a healthier snack over your typical two o'clock candy bar.
Step 2
Eat a peach, mango, pineapple or other fruit to help satisfy your sweet tooth; while fruits are typically high in sugar, they aren't the same refined sugars found in sweets and processed foods. Slip fruit in your bag to combat sugar cravings when they strike.
Step 3
Fill a bottle of water and flavor it with calorie-saving lemon instead of drinking sodas and juices. Read the labels to avoid the refined sugars likely lurking inside ostensibly healthy store-bought juices with natural flavors. Freeze orange juice and add the flavored ice cubes to your water to cut back on your sugar intake, suggests "Consumer Reports." Invest in a reusable aluminum water bottle so you always have a drink on hand.
Step 4
Clean out your kitchen cabinets and rid your home of foods that contain refined sugar, including snack foods, processed foods and baked goods. Remove the temptation altogether from your home so you can't eat something that you don't have. Stay in the outside perimeter of the store, purchasing fruits, vegetables, lean meats and dairy, when you shop.
Step 5
Meditate, pick up a hobby or spend a night out with friends to reduce stress in your life and avoid the stress-driven cravings of sugar's short pick-me-up. Don't allow your resolve to weaken because you've had a bad day at work or have argued with your spouse. Find other ways to reduce stress so that you can remain sugar free for a healthier life.
Things You'll Need
- Fruits
- Lemon
- Water bottle
- Orange juice
References
- Reader's Digest: Painlessly Lower Your Daily Sugar Intake
- Shape: Should You Start a Sugar Fast?
- Consumer Reports: Shaking Salt and Sugar From Your Diet
- "Circulation, Aug 2009": Dietary Sugars Intake and Cardiovascular Health: A Scientific Statement From the American Heart Association
- Family Education: Healthy Habits: Cut Back on Refined Sugars
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