10 Ways to Cut Back on Your Sugar Intake

Do you know that the average American consumes 100-125 pounds of sugar every year? Added sugars contribute zero nutrients but can easily lead to unwanted pounds. Cutting back on sweets can help protect you from serious conditions like diabetes and heart disease, and may help you lose weight too. Even if you have a sweet tooth, implementing just a few of these tips will help you to eat healthier.

I know foods containing sugar are the best. They are addicting, and I love them just as much as you do. But, I also recognize that too much sugar can be detrimental to my health. So, I tend to eat sugary foods in limited quantities on occasion.

The American Heart Association (AHA) has released guidelines for healthy sugar intake. While the average American is now eating about 22 teaspoons of sugar a day, AHA suggests cutting back to less than 6 teaspoons per day for women, 9 for men, and 3 for kids.

Here are 10 simple ways to reduce your sugar intake:

1. Avoid soda/ sugary coffee drinks

Soft drinks are the worst offenders by far. A typical 12-ounce soda contains at least 8 teaspoons of added sugar. Large-size flavored coffee drinks also contain lots of sugar. Water is the healthiest drink option. Flavor it with fruits, vegetables, or herbs.

2. Limit processed foods

Candy, cakes and cookies account for a significant amount of our sugar intake, but so do some foods you might not suspect. Sugar is added to everything from whole wheat bread to peanut butter. Check the labels for the added sugar content.

3. Reduce portion sizes

Moderation is the key. You don’t have to give up all your favorite treats! Depriving yourself of desserts you find enjoyable can be counterproductive. Instead of deprivation and risking a binge or guilt, work towards smaller portions – savor a sliver of cake or a few squares of a deluxe chocolate bar. If you slip, don’t beat yourself up. I have good days and not so good days too. Just get back on track, and make your next choice a better one!

4. Prioritize when you have your sugar

Figure out how you want to consume your recommended teaspoons of sugar per day. The sugar you eliminate from your drinks or nut butters may help enable you to eat a small bowl of ice cream or a couple of bite-sized cookies after dinner.

5. Limit sugar intake gradually

It’s easy to get conditioned and addicted to sugar. Wean yourself in baby steps. Put half as much sugar in your coffee or switch to a natural product like date sugar or monkfruit sweetener.

6. Read the nutrition labels

Be mindful if the first ingredients listed are sweeteners like sugar or high-fructose corn syrup. The ingredients are listed in highest to lowest quantity order.  Check the total grams of sugar, but keep in mind that will include both added sugars and the less worrisome naturally occurring sugars.

7. Make healthy substitutions

You can eat delicious meals if you make smart substitutions. Switch to a breakfast cereal that’s unsweetened or lightly sweetened. Add a little vanilla extract and fruit to plain yogurt and skip the processed flavors!

8. Prepare more foods from scratch

Using fresh ingredients gives you more control over hidden sugars. Make your own salad dressing with olive oil, vinegar (or lemon juice) and your favorite herbs and spices. It will also taste better and cost less than the sweetened supermarket brands.

9. Address emotional eating

Sometimes you might reach for sweets when you’re feeling stressed because they help you feel better by boosting your serotonin levels. That’s the hormone that makes you feel good. If emotional eating is an issue for you, seek constructive ways to relax and redirect, like meditating or listening to music. Check out my YouTube video on emotional eating.