While there is nothing wrong with sometimes indulging in a scoop of ice cream or a margarita, too much sugar has negative health impacts and can be counterproductive to weight reduction. The FDA recommends that added sugars account for no more than 10% of your daily calories and are defined as sugars added during processing or packaging. Syrups, honey, and concentrated fruit or vegetable juices having more sugar would be anticipated from the same amount of 100% fruit or vegetable juice of the same type fall into this category.
Natural sugars found in fruits, vegetables, and dairy are far healthier than added sugars because they include key vitamins and minerals, as well as fiber and protein that delay digestion and provide a more consistent source of energy.
Discovering strategies to substitute naturally occurring sugar for added sugar (or to eliminate sugar entirely) is beneficial to your energy levels and general health.
24 Ways to cut sugar from your diet
1. SUGAR BY ANY OTHER NAME
Step one: Go to your cupboard and read the nutrition labels on your favorite foods and beverages. “High fructose corn syrup, cane syrup, caramel, beet sugar, dextrose, fructose, honey, maltodextrin, turbinado, and many more names can be found for sugar.” Yet occasionally, items that appear to be healthy, such as granola and yogurt with descriptors like “high fiber” or “low fat,” utilize more sugar to preserve flavor.
2. INVESTIGATE YOUR TASTE
Keep a food journal with an app like MyFitnessPal to measure your consumption to figure out how much sugar you’re ingesting, advises Dr. Caroline Cederquist, an obesity medicine specialist. Following one week, assess how much you’ll need to reduce your intake of high-sugar items to stay under your daily limit and support your weight-loss objectives.
3. SWEETEN BREAD WITH FRUIT AND CINNAMON
Packaged cereal, granola, and yogurt frequently include hidden sugars, and adding honey, maple syrup, or another sweetener on top may quickly pile up if you’re not cautious. Instead, go for plain yogurt topped with fresh fruit and some almonds. Instead, make overnight oats with a generous teaspoon of cinnamon (which can make things seem sweeter even if it’s sugar-free) and then toss in chopped fruit and unsweetened nut butter.
4. EAT SAVORY BREAKFAST
Another strategy to reduce sugar intake at breakfast is to choose savory meals rather than sweet ones. If you’re used to eating waffles or pancakes for breakfast, consider changing them out for vegetable omelets or sweet potato hash a few times a week. If you prefer cereal or grab-and-go breakfast bars, consider preparing baked egg cups at the start of the week and reheating a couple for breakfast each day.
5. CAREFULLY READ NUTRITION LABELS
Look for granola that has no more than 5 grams of added sugar per serving. KIND Peanut Butter Granola Clusters and Bear Naked Granola Vanilla Almonds are both suitable. Both are mildly sweetened, high in whole grains, and high in healthy fats from nuts.
6. CHOOSE COLD OR NITRO BREWS
Taking a daily cup of coffee with a spoonful of sugar is a bad habit that may easily derail your weight-loss efforts. Instead, go for a high-quality cold brew or the increasingly popular nitro brews, which have a deeper but less-biting flavor than standard drip or steeped coffees and are therefore simpler to drink alone or with a dash of milk.
7. CREATE YOUR OWN DRINKS
Pre-mixed cocktails, such as margaritas, daiquiris, and fruity sangrias, are high in sugar because bartenders sometimes use pre-made sour mixes or flavored syrups. If you want to drink alcohol, consider producing these lower-sugar alternatives at home.
8. USE LESS SUGAR WHEN BAKING
A little extra sugar in pies is excellent for bringing out the sweetness of the fruit filling and generating an optimal texture. In most situations, though, you may reduce the quantity of sugar in your favorite dishes by a third or even a half – lower quantities still work well for converting already-sweet fruit into a more delicious, but healthier, dessert.
9. COMPLETE WITH MASHED BANANAS
Ripe, dark brown bananas are high in naturally occurring sugar, but they also include key minerals such as potassium, which can help decrease blood pressure and cut your risk of stroke. Numerous recipes utilize mashed banana in place of much of the sugar and part of the additional fat, making baked goods more healthy without sacrificing texture.
10. CHOOSE SEASONAL FRUIT
If you’ve ever eaten a blueberry in January, you know that winter produce isn’t as tasty as in-season food – it’s less sweet, more sour, and frequently less colorful. What fruits are in season and how long they will be depends on where you live, so ask sellers at your local farmers market.
11. SUBSTITUTE SODA FOR FLAVORED SELTZER
Scented sparkling water is an excellent alternative to sugary soda, as long as it has no added syrups or sugar. Try a can of La Croix or make your own fancier version with basic seltzer and mashed and sliced fruit.
12. LOOK FOR SKINNY GLASSES
Pour juice, sweet tea, or soda into small, narrow glasses to make it appear as though you’re drinking more than you actually are, adds Cederquist. So, save large and tall glasses for when you want to urge yourself to consume healthy beverages such as water, tea, and seltzer.
13. PURCHASE UNSWEETENED CANNED FRUIT
Canned fruit like peaches and orange segments receive a poor name since they’re typically packaged in sugar syrup. But, there is nothing intrinsically wrong with canned fruit, and it may be a simple and cost-effective method to add more variety to your diet. Just select fruit canned in water with no additional sugar.
14. ELIMINATE HIGH-SUGAR CONDIMENTS
Although ketchup and barbecue sauce are delicious, they are sometimes high in sugar. While some companies now produce condiments sweetened with date paste or fruit extract, even these “healthier” versions are high in sugar and low in fiber and other minerals. Instead, use flavorings like mustard, oil-and-vinegar dressing, pesto, or even mayonnaise prepared with olive oil or another unsaturated fat to replace high-sugar condiments. Some are quite rich in fat, so don’t overdo it — but good fats keep you fuller for longer and can actually enhance the quantity of vitamins your body absorbs with a meal.
15. IMPLEMENT BOUNDARIES ON SWEETS
If you have high-sugar kryptonite foods like ice cream, cookies, and chocolate that you just can’t stop eating once you start, Colleen Tewksbury, PhD, MPH, a registered dietitian and national spokesperson for the Academy of Nutrition and Dietetics, recommends setting specific limits for how often and when you enjoy them. For example, set aside a square of chocolate each night as a treat after dinner, and preserve big indulgences for exceptional occasions.
16. REDUCE PORTION SIZES
Mindful enjoyment of sweet foods and beverages may fit within a good weight management strategy, but portion control is crucial. Rather than purchasing a large box of cookies or a pint of ice cream, choose single-serving desserts or measure out your own servings into separate bags or containers. When you buy in bulk, it’s much simpler to eat a bigger piece since you have to intentionally decide to open two if you want more.
17. SLIM DOWN OUR GROCERY LIST
It’s simpler to say ‘no’ once at the grocery store than 100 times in the kitchen. If portion management doesn’t work with specific meals or beverages (because you keep going back for more), consider just not buying them or storing them on a higher shelf in your cabinet.
18. GET ENOUGH SLEEP
Make sure you get enough sleep each night and aren’t relying solely on caffeine to keep you going. There is accumulating evidence that persons who do not obtain the prescribed 7-9 hours of sleep per night consume more sugary sweets and sugar-sweetened drinks than those who do. If you’re debating whether to watch another Netflix program or go to bed, choose the latter.
19. CONSIDER INCREASING YOUR PROTEIN INTAKE
Sugar consumption has been related to increased hunger and weight gain. A diet low in added sugar but high in protein and fiber, on the other hand, may have the opposite effect, lowering appetite and encouraging fullness. Protein has also been demonstrated to lessen food cravings directly. According to one study, boosting protein in the diet by 25% lowered cravings by 60%. Stock up on protein-rich whole foods like meat, fish, eggs, full-fat dairy products, avocados, and almonds to satisfy sugar cravings.
20. BE WARY OF “HEALTHY” PACKED SNACK FOODS
A “health halo” surrounds some processed snack items. At first look, they appear healthy, and phrases like “wholesome” or “natural” may be employed in their marketing to make them appear healthier than they are. Interestingly, these snacks (granola bars, protein bars, and dried fruit) might have the same amount of sugar as chocolate or candy bars. Dried fruit is an excellent example. It has a lot of fiber, minerals, and antioxidants. Nevertheless, it also includes high levels of natural sugar (and certain kinds may be “candied” with additional added sugar), so you should control your intake to avoid from overdoing it
21. CONSUME ENTIRE FOOD
Whole foods have not been refined or processed. They are also devoid of artificial ingredients and chemicals. Whole fruits, legumes, whole grains, veggies, and bone-in meat are examples of these foods. Ultra-processed foods are on the other extreme of the range. These are prepared foods that contain salt, sugar, fat, and additives in combinations designed to taste delicious – making it difficult to limit your intake of these items. Soft drinks, sugary cereals, chips, and fast food are examples of ultra-processed foods.
22. CONSUME HIGH-FAT MEALS
Low-fat versions of your favorite foods, such as peanut butter, yogurt, and salad dressing, are widely available. If you’ve been told that fat is bad for you, it could feel natural to choose these alternatives over full-fat ones — especially if you’re attempting to lose weight. The unpleasant reality is that they often include more sugar and, in some cases, more calories than their full-fat equivalents. A 6-ounce (170-gram) serving of low fat vanilla yogurt, for example, includes 24 grams of sugar and 144 calories.
23. SUGARY SAUCES SHOULD BE AVOIDED
Ketchup, barbecue sauce, spaghetti sauce, and sweet chili sauce are all standard ingredients in most kitchens. Most individuals, however, are unaware of their sugar level. 1 teaspoon (5 grams) of sugar is in a 1-tablespoon (17-gram) portion of ketchup. It implies ketchup has 29% sugar, making it more sweet than ice cream. Seek for “no added sugar” condiments and sauces to reduce the amount of hidden sugars in these goods. Herbs and spices, chile, mustard, vinegar, pesto, mayonnaise, and lemon or lime juice are some more naturally low-sugar flavoring possibilities.
24. SUGARY TREATS SHOULD BE AVOIDED
The majority of desserts are low in nutritional content. They’re high in sugar, which promotes blood sugar spikes, leaving you weary and hungry and craving more sugar. Desserts made from grains and dairy, such as cakes, pies, doughnuts, and ice cream, account for more than 18% of the added sugar consumed in the American diet.
Conclusion :
Most people consume far too much added sugar. A high-sugar diet can be detrimental and is linked to a variety of chronic health concerns, including cancer, type 2 diabetes, heart disease, and obesity. Although it is vital to minimize apparent sources of sugar in your diet, such as sweets and drinks, you should also be mindful of hidden sugar in certain popular meals, such as sauces, low fat foods, and processed snacks. Choose a diet centered on real foods rather than heavily processed alternatives to entirely manage your added sugar intake.
