If you think you are consuming too much added sugar in your diet, you are not alone. An astonishing 22 tsp. or more of added sugar is consumed daily by the average U.S. citizen. This is equivalent to 355 extra calories, or what you would intake if you consumed two cans of soda and a chocolate bar everyday. The American Heart Association recommends approximately 6 tsp. of added sugar for women and 9 tsp. for men, depending on your activity level. Naturally occurring sugars found in fruits, for instance, are a vital part of a healthy diet. It's those added sugars that are void of nutritional value --- like sugar put in coffee or found in soft drinks --- that need to be reduced.
Step 1
Read nutrition labels carefully to identify hidden sugars. The first few ingredients listed on a product label are present in the largest amounts, as ingredients are listed in descending order based on weight. Limit products that contain sugar as one of the first ingredients. Be aware that sugar can be disguised under many different names. Sucrose is white table sugar, fructose is naturally occurring sugar found in fruit and honey, and lactose is sugar that is naturally present in milk. High fructose corn syrup, maltose, brown sugar, fruit juice concentrate, raw sugar, molasses, honey, agave nectar, cane juice and corn syrup are other names for sugar.
Step 2
Drink water or zero-calorie flavored water, and add fresh lemon or orange to increase desirability. Strive to reduce sugary soda and other beverages, including fruit juice. Even 100 percent fruit juice products may still contain a high sugar content. Check sports drinks, sweetened iced teas and flavored milks for for added sugar content. Herbal teas with lemon or cinnamon offer another healthy alternative.
Step 3
Cut the amount of added sugar in coffee and tea by half, and then wean yourself down slowly. You could also choose to use a non-nutritive, or artificial, sweetener in moderation.
Step 4
Limit processed foods, baked goods, cookies, cakes, candy, gum and other sweets typically loaded with added sugar. Try preparing homemade cakes, cookies and baked goods. Reduce the sugar in your recipe by one-third to one-half. You will more than likely not even know it is missing. Work with different extracts, like vanilla or almond. Additionally, you can use equal amounts of unsweetened applesauce in recipes requiring sugar.
Step 5
Experiment with different seasonal fresh fruits for dessert. Try baking apples or pears at 375 degrees for approximately 8 to 10 minutes and adding cinnamon or nutmeg if desired.
Step 6
Add fresh fruit to cereal or pancakes. Blueberries and bananas add natural sweetness while also adding nutrients and fiber. Try dried fruits such as cranberries and raisins on top of oatmeal rather than brown sugar.
Step 7
Opt for lean protein and high-fiber snacks like whole grain crackers and hummus or a handful of raw almonds instead of sugary options.
Step 8
Choose fresh fruits or low sugar fruit juice. Avoid products prepared in heavy syrup.
Step 9
Purchase the reduced-sugar versions when buying jams, jellies or syrups.
Step 10
Consume ketchup and salad dressings in moderation or look for those with reduced-sugar.
Step 11
Consume alcohol in moderation, as it contains sugar too. Cut your sugar intake in half by mixing alcoholic beverages with calorie-free options such as club soda, diet tonic water or plain water.
Tips and Warnings
- Be conscious of the fact that natural sweeteners, such as honey, are similar in nutritional value to sugar and should be consumed in moderation. Check the label of processed foods, as they may not only be high in sugar, but fat and sodium as well. Prepared, blended coffees are often high in sugar. Request nutritional information to be more aware of the sugar content in your coffee drink, or order your favorite without added syrups.
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