Americans eat sugar, and a lot of it. It's practically everywhere, partly because it's a highly inexpensive product that helps thicken, preserve and flavor foods, but it's also very popular. Check a few labels in your kitchen and you're likely to see sugar in most if not all of the products you buy. A healthy body can handle a little bit of sugar like a champ, but when you have too much for too long, you risk bone loss, weight gain, tooth decay and increased triglycerides, among other problems, according to MayoClinic.com. Diabetics also must be mindful of their sugar intake to keep blood sugar levels steady and manageable.
Step 1
Check the food label of every product you buy. Examine labels even of foods that don't taste sweet, like bread and deli meats. Make your own salad dressings, sauces and gravies, since manufacturers commonly add sugar to these products as thickeners, flavor enhancers and stabilizers.
Step 2
Scan food labels for words that end in "ose" like maltose, sucrose or lactose, according to the International Food Information Council Foundation. All of these are sugar's many nicknames. Look for honey, evaporated cane juice and syrups on food packaging to indicate added sugars. Avoid honey and maple syrup, which are sugars that affect your body in ways similar to white table sugar.
Step 3
Eat as close to natural as possible. Choose whole, unprocessed foods like fruits, vegetables and whole grains rather than boxed meals, processed grains and canned fruits.
Step 4
Replace high-sugar snack foods like cookies, cupcakes and ice cream with fruits, nuts, low-fat dairy products and vegetables.
Step 5
Use artificial sweeteners in moderation. MayoClinic.com points out that artificial sweeteners still can raise blood sugar and are regularly added to high-carb, high-calorie foods. Avoid these sweeteners if you get headaches or digestive discomfort.
Step 6
Drink water and unsweetened fruit or vegetable juices. Commercial juices, sodas and flavored water beverages contain added sugar.
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