Most Americans eat far too much sugar. In fact, the University of California, Berkeley Lawrence Hall of Science states that Americans eat 30 times more sugar today than our ancestors ate 200 years ago. Many people know that sugar is not good for them, but aren't aware of just how much sugar is in the foods they eat. In addition, sugar tastes good and can be challenging to give up! If you're looking to eliminate sugar from your diet, you're more likely to be successful in this quest if you keep a few basics in mind.
Step 1
Reduce your sugar intake gradually, in baby steps that you can realistically achieve. MayoClinic.com says that health-improving dietary changes need to be "SMART" to be successful -- that is, your goals should be specific, measurable, attainable, relevant and time-limited. Whether you're trying to lose weight or simply improve your diet, set small sugar-reduction goals that you can attain -- such as using one spoonful of sugar in your morning coffee at first instead of two -- then build on those successes to further decrease your sugar intake.
Step 2
Cut out regular sodas. The Pennsylvania State University Hershey Children's Hospital notes that one can of soda contains 9 tsp. of sugar! Eliminating sugary soft drinks from your diet is a quick way to drastically reduce your sugar intake.
Step 3
Read food labels to successfully avoid added sugar in all its various forms. Added sugar in processed food products may be listed on nutrient labels as white sugar, brown sugar, corn syrup, honey or molasses. Get in the habit of checking labels when grocery shopping, so you can choose products without these added forms of sugar.
Step 4
Consider using a sugar substitute. Saccharin, aspartame and Splenda are three non-caloric sugar substitutes available in food products and for use in cooking and food preparation. However, not everyone enjoys the taste of artificial sweeteners. You may also wish to discuss artificial sweeteners with your physician or a registered dietitian, if you have questions about their safety and effectiveness.
Things You'll Need
- Sugar substitute (optional)
Member Comments