Sugar Intake Reduction
Many drinks, sauces, and mealtime foods contain more sugar than you might think. Reading food labels carefully can be a helpful first stage to reducing your added sugar intake. You can also limit your extra sugar intake by choosing whole, high-fat foods over processed, low-fat ones. Consuming too much sugar container be harmful to your health. Added sugar, found in soda, candy, and other treated foods, has been shown to donate to obesity, kind 2 diabetes, heart disease, cancer, and projection decay (1, 2, 3). Research shows that most Americans consume between 55 and 92 grammes of added sugar per day, which is equivalent to 13 to 22 teaspoons of table sugar per day—approximately 12% to 16% of their daily calorie intake (4). This far exceeds the Dietary Guidelines for Americans, which recommend that less than 10% of daily calories come from added sugar (5). The World Health Organization goes even further, recommending that fewer than 5% of calories come from added sugar for optimal health (6). However, reducing added sugar consumption can be challenging. This article lists 13 humble ways to stop consuming so much sugar.
Table of Contents
1. Cut Back on Sugary Drinks
Most of the additional sugar in the American diet originates from sugary drinks, such as soda, sports drinks, energy drinks, sweetened teas, and more (7). In addition, drinks that many people consider healthy, such as posers and fruit juices, can contain astounding amounts of added sugar. For example, one cup (271 grams) of cranberry juice contains more than 7 teaspoons (31 grams) of sugar. In addition, the body processes calories from drinks differently than it does from food. Calories from drinks are quickly absorbed, causing blood sugar to rise quickly. Beverages also don’t make you feel as full as solid foods, so those who consume a lot of calories from drinks don’t eat less to compensate. Reducing your intake of sugary drinks can promote weight loss and improve overall health.
Here are some healthier drink options that are naturally low in sugar:
Water
Unsweetened sparkling water
Herbal teas
Black or green tea
Coffee
2. Avoid Sugary Desserts
Most desserts don’t offer much nutritional value. They’re loaded with sugar, which causes spikes in lifeblood sugar that can leave you feeling tired and hungry, as well as craving more sugar (13).
Grain- and dairy-based desserts like cakes, pies, donuts, and ice cream version for more than 18% of the added sugar in the American diet (14).
If you’re looking for something with less added sugar that still satisfies your sweet tooth, try these alternatives:
Fresh fruit
Greek yogurt with cinnamon or fruit
Baked fruit with cream
Dark chocolate (70% cocoa or higher)
One benefit of eating whole fruit? Swapping out high-sugar desserts for fresh or parched fruit not only reduces your sugar opening, it also growths the fiber, vitamins, minerals, and antioxidants in your diet.
3. Avoid sauces with added sugar
Sauces like ketchup, barbeque sauce, spaghetti sauce, and sweet chili are common in most kitchens. However, most people are unaware of the sugar content.
One tablespoon (17 grams) of ketchup contains about one teaspoon (5 grams) of sugar. That means ketchup contains a whopping 29% sugar—more than ice cream (15, 16).
Aspect for condiments and sauces labeled “no added sugar” to reduce the hidden sugar in these products.
Other condiment options that are naturally low in added sugar include herbs and spices, chili, mustard greens, vinegar, pesto, mayonnaise, and lemon or lime juice.
4. Eat High-Fat Foods
Your favorite low-fat foods like peanut butter, yogurt, and salad dressings are everywhere.
If you’ve been told that fat is bad for you, it may seem natural to choose these alternatives to their full-fat counterparts, especially if you’re trying to lose weight.
However, the alarming reality is that they often contain more sugar and occasionally more calories than their full-fat counterparts.
For example, a 170-gram (6-ounce) serving of low-fat vanilla yogurt covers 24 grams of sugar and 144 calories (17).
The same amount of low-fat yogurt contains just 8 grams of natural milk sugar and only 104 calories (18).
High sugar intake has also remained shown to lead to weight gain, which negates the reason you might have chosen low-fat options in the first place (19, 20).
When trying to cut down on sugar, it’s usually best to choose foods that are high in fat. But be sure to read the ingredient list to make the best choice.
5. Eat Whole Foods
Whole foods are those that have not been handled or refined. They also contain no additives or other artificial substances. These include whole fruits, legumes, whole grains, vegetables, and meats on the bone.
At the other end of the range are ultra-processed foods. These contain salt, sugar, fat, and additives in specially selected combinations to achieve great flavor, making them difficult to limit (21).
Examples of ultra-processed nutriments include soft drinks, sugary cereals, chips, and fast food.
Almost 90% of the added sugar in the average American’s diet comes from ultra-processed foods, while only 8.7% comes from homemade whole foods (22).
Whenever possible, try to chef your own food to avoid added sugar. You won’t have to prepare complicated meals. Simple dishes like marinated meats and roasted vegetables will give you delicious results.
6. Check the sugar in canned foods.
Canned foods can be a well and affordable addition to your diet, but they can also cover a lot of added sugar.
Fruits and vegetables contain natural sugars. However, this isn’t usually a problem, as they don’t affect blood sugar levels the way added sugar does.
Avoid canned foods covered in syrup or with added sugar. Fruits are quite sweet, so look for options that say “in water” or “no sugar added.”
If you buy canned fruits or vegetables with added sugar, you can eliminate some of it by rinsing them with water before eating.
7. Be wary of “healthy” processed snacks.
Some processed snacks have a “health halo.” At first glance, they appear healthy, and terms like “healthy” or “natural” may be used in advertising to make them seem better than they actually are.
Astonishingly, these snacks (such as granola bars, protein bars, and nuts) can contain as much sugar as chocolate and candy bars.
Dried fruit is a good example. It’s rich in fiber, nutrients, and antioxidants. However, it also contains concentrated amounts of natural sugar (and some types may be “candied” with added sugar), so it’s best to limit your intake to avoid overdoing it (23 Trusted Sources).
Here are some healthy, low-sugar snack ideas:
Nuts and seeds
No-sugar-added jerky
Hard-boiled eggs
Fresh fruit
8. Limit the Sugar in Your Breakfast
Some breakfast cereals can be loaded with added sugar. One study found that some of the most popular cereals contained more than half their weight in added sugar (24).
One cereal mentioned in the report contained more than 12 teaspoons (50 grams) of sugar each helping, which is 88% sugar by weight.
Additionally, the report found that granola, which is often touted as a healthy food, contains more sugar on average than any other type of cereal.
Popular breakfasts like pancakes, waffles, muffins, and jams also contain a lot of added sugar (25, 26, 27, 28).
Save sugary breakfasts for special occasions and try these low-sugar breakfasts:
Sweetened oatmeal with fresh fruit
Greek yogurt with fruit and nuts
Scrambled eggs with cheese and vegetables
Avocado on whole-grain toast
Choosing a low-sugar breakfast that’s rich in protein and fiber will also help you feel full until lunch, avoiding unnecessary snacking (29, Trusted Source).
9. Read the Labels
Cutting back on sugar isn’t as simple as eliminating sweets. You’ve already seen that it can be present in unexpected foods like ketchup and granola.
Fortunately, food manufacturers are now required to list added sugar on labels. You’ll see added sugar listed under carbohydrates in foods that contain it.
You can also check the element list to see if it contains added sugar. The advanced up the ingredient list, the more sugar the product contains, as ingredients are listed from highest to lowest by weight.
However, there are more than 50 added sugars listed on food labels, making them difficult to spot. Here are some of the most common:
High fructose corn syrup
Cane sugar or cane juice
Maltose
Dextrose
Invert sugar
Rice syrup
Molasses
Caramel
10. Consider eating more protein
High sugar eating has been linked to increased appetite and weight gain. Conversely, a diet low in added sugars but high in protein and fiber can take the opposite effect, reducing hunger and promoting satiety (29, 30).
Protein has also remained shown to directly reduce cravings. One study found that increasing protein intake by 25% reduced cravings by 60% (31).
To curb your sweet tooth, eat protein-rich whole foods like meat, fish, eggs, full-fat dairy, avocados, and nuts.
11. Switch to natural, zero-calorie sweeteners
There are numerous artificial bribes on the market that are sugar- and calorie-free, such as sucralose and aspartame.
However, these artificial inducements may be linked to disparities in the gut microbiome, which can lead to poor blood sugar control, increased cravings, and weight gain. For this reason, it’s also advisable to avoid artificial sweeteners (32, 33).
Other natural, zero-calorie sweeteners have shown good results. These include stevia, erythritol, monk fruit, and allulose (34, 35, 36, 37).
All are naturally sourced, although they undergo some processing before reaching your local supermarket. However, research on these sugar substitutes is ongoing.
12. Limit the amount of high-sugar foods in your home
If you keep high-sugar foods in your home, you’re more likely to eat them. It receipts a lot of willpower to stop eating them when all you have to do is go to the pantry or refrigerator to get your sugar fix. However, if you live with others, it can be difficult to eliminate certain foods from your home, so it’s a good idea to have a plan in place when a sugar craving hits. Research has shown that distracting activities, such as solving puzzles, can be very effective in curbing cravings (38 sources, verified). If that doesn’t work, try having healthy, low-sugar snacks in your home to munch on.
13. Get Enough Sleep
Good sleep habits are critical for health. Lack of sleep has remained linked to despair, poor concentration, a weakened immune system, and obesity.
However, lack of sleep can also affect our diet, predisposing us to choose foods high in sugar, fat, salt, and calories (39).
One instruction found that people who went to bed late and didn’t get enough sleep expended more calories, fast food, and soft drinks, and less fruits and vegetables than those who went to bed early and got enough sleep (40).
Additionally, a recent observational study found that higher added sugar ingesting was associated with an increased risk of insomnia in postmenopausal women (41).
If you’re struggling to eliminate high-sugar foods, improving your sleep can help you regain control.
The Bottom Line
Most Americans consume too much added sugar in their diets. A diet high in added sugars can be harmful and has been linked to many chronic diseases, including cancer, type 2 diabetes, heart disease, and obesity. It’s important to limit clear sources of sugar, such as desserts and soft drinks, but you should also be wary of hidden sugar in other common foods, such as sauces, low-fat products, and processed snacks. To fully control your added sugar intake, choose a diet founded on whole foods instead of highly processed foods.
Frequently Asked Questions About Reducing Sugar Intake
1. Why is it important to reduce sugar intake?
Reducing sugar intake is important to prevent health problems such as:
Obesity
Type 2 diabetes
Heart disease
Cavities
Fatty liver disease
Inflammation and hormonal imbalances. It also helps improve energy levels, alertness, and overall well-being.
2. How much sugar is too much?
According to the World Health Organization (WHO) and the American Heart Association (AHA):
Women must limit added sugar to 25 grams (6 teaspoons) per day.
Men should limit sugar to 36 grams (9 teaspoons) per day.
This refers to added sugars, not those found naturally in fruits and vegetables.
3. What are added sugars and how do they differ from naturally occurring sugars?
Added sugars are sugars additional to foods and beverages during processing or preparation (e.g., soft drinks, candy, desserts).
Naturally occurring sugars are found in foods like fruit (fructose) and milk (lactose) and contain fiber, vitamins, and minerals, making them healthier.
4. Which foods and beverages contain a lot of hidden sugars?
Many treated and packaged foods contain hidden sugars, such as:
Sodas and fruit juices
Flavored yogurts
Breakfast cereals and granola bars
Ketchup, salad dressings, and sauces
Breads and baked goods
Energy and sports drinks
5. How can I tell if food labels contain added sugars?
Review the nutrition information and ingredient list for terms like:
Sucrose
Glucos
High fructose corn syrup
Cane sugar
Dextrose
Maltose
Honey, agave, molasses
Look for “added sugar” in the carbohydrate section of new labels.
6. What are some healthy alternatives to sugar?
Natural alternatives include:
Fresh fruit or fruit puree
Unsweetened applesauce
Spices, such as cinnamon or vanilla extract
Natural sweeteners in moderation (e.g., stevia, monk fruit, erythritol)
7. Is it possible to quit sugar completely?
Some people choose to eliminate sugar abruptly, while others find it easier to cut back gradually. Cutting back gradually can help reduce cravings and extraction symptoms, such as headaches, irritability, or fatigue.
8. Will cutting out sugar help me lose weight?
Yes, cutting out sugar can help reduce calorie intake, prevent insulin spikes, and improve metabolism, all of which donate to healthy weight loss and body fat loss.
9. Does sugar affect mental health?
Yes. Excessive sugar consumption has been linked to:
Mood swings
Fatigue
Anxiety and depression
Difficulty concentrating
Cutting back on sugar can improve mood and energy levels
10. How can I reduce sugar cravings?
To help control sugar cravings:
Eat regular, balanced meals rich in protein and fiber
Drink plenty of fluids
Get enough sleep
Avoid crash diets
Keep healthy snacks (such as nuts, fruit, or yogurt) on hand
Also Read: Benefits of meditation and deep breathing