9 Easy Ways to Reduce Your Sugar Intake

Some sugar is fine every once in a while, but going overboard can have serious consequences for your health. You’ve decided that enough is enough, but quitting sugar cold turkey is difficult and unrealistic for most people. So, you decided to gradually cut back instead. The only problem is you don’t know where to start. Here are nine ways to reduce your sugar intake. 

1. Know the Recommended Daily Amount. 

Too much sugar puts you at risk for obesity, Type 2 diabetes, heart disease, and more. Therefore, keeping your sugar intake low is vital to maintaining good health. How much is too much? According to the Food and Drug Administration (FDA), the Daily Value for added sugars is 50 grams a day based on a 2,000 calorie daily diet. The American Heart Association is more conservative, recommending 36 grams of added sugar a day for men and 25 grams of added sugar a day for women. Keeping this range in mind will enable you to make better choices when it comes to the sweet stuff. 

2. Read the Nutrition Facts. 

Sugar can sneak up in the most unexpected places. There are the obvious culprits like certain breakfast cereals, baked goods, and candy, but even foods marketed as healthy have more sugar than you would think. For example, a cup of plain yogurt contains approximately 11.4 grams of sugar. Another surprising example is ketchup, which contains 3.4 grams of sugar per tablespoon. So, before you enjoy your favorite foods, check the nutrition facts for added sugars. In addition, look at the ingredients list. Some common added sugars include corn sweetener, dextrose, and high fructose corn syrup. 

3. Choose Fresh Fruit. 

Try replacing sugary snacks with fresh fruit like strawberries, apples, and bananas. Unlike packaged and baked sweets, fruit contains benefits like fiber, vitamin C, and potassium. In addition, the natural sugars found in fruit are better for you. Just remember to enjoy fruit in moderation, as natural sugar is still sugar. 

4. Limit Sugary Drinks. 

Of course, it is important to not only consider what you eat, but also what you drink. After all, just one 12 oz. can of soda can contain over 40 grams of sugar! You may think that diet soda is a healthy alternative since it has no sugar, but that may not be the case. A 2023 study of nearly 106,000 people found that those who consumed artificial sweeteners had a higher risk of type 2 diabetes than those who did not. The best substitute for soda is always plain water, but if you still crave pop after cutting back, try alternatives like sparkling water. Also, be sure to limit consumption of other sugary beverages like juice and sweet tea. 

5. Cook at Home.

Preparing meals at home gives you control over the ingredients, allowing you to avoid hidden sugars found in takeout and prepackaged foods. Choose fresh, whole ingredients and experiment with different herbs and spices that will enhance your dishes without the need for added sweetness. For desserts or baked goods, try reducing the sugar in recipes or using natural alternatives like unsweetened applesauce. Who knows? You may find that you prefer chocolate avocado frosting over the original. 

6. Use Natural Sweeteners Sparingly.

There are many natural substitutes for plain sugar out there, like honey, maple syrup, and coconut sugar. Honey in particular has a few advantages over refined sugars, containing small amounts of vitamins and antioxidants. However, it is important to use these sweeteners sparingly. While they offer some nutrients and a more complex flavor profile compared to refined sugar, they still contain a significant amount of sugar and calories that can add up quickly. 

7. Pick Unsweetened Alternatives. 

One simple yet effective way to cut back on sugar is to swap out sugary products for unsweetened alternatives. Many common items, such as yogurt, plant-based milks, and cereals, often come loaded with hidden sugars. When indulging in these foods, opt for unsweetened versions so your taste buds have the chance to adjust to more natural flavors. These small swaps can make a big difference in reducing added sugars. 

8. Plan Ahead for Cravings. 

Having sugar cravings is a natural part of cutting back, so it is essential to be prepared. Instead of reaching for candy bars or sugary snacks during a mid-afternoon slump, turn to healthy alternatives. Snack on nuts, seeds, and vegetables. These options contain nutrients that will nourish your body, unlike the quick sugar rush followed by a crash that you get with overly sweet snacks. Having these options readily available makes it easier to resist the temptation of vending machines or convenience store snacks.

9. Manage Stress and Anxiety. 

Finally, take some time to reflect on what is drawing you to sugar in the first place. Sugar is addictive because it releases serotonin and dopamine, making you feel calm and happy for a short period of time. Are you feeling anxious or stressed? Maybe you feel down and reaching for sugar is the fastest way to feel better. Know that you are not alone and there is help out there. Talk to a trusted friend or family member about what you are going through. 

Sugar is everywhere, which is all the more reason to look after your health and keep your sugar intake low. With these tips, you will be on the way to a healthier you. 

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