As we make healthier decisions for overall wellness, one way to improve eating is to cut back on sugar. The American Heart Association (AHA) says women should have 25 grams of sugar a day (6 teaspoons) and men 37 grams (9 teaspoons). While that may seem like a lot, sugar is hidden everywhere. From drinks to yogurt, it’s important to read labels.
Here are a few easy ways to slash sugar from your diet. Cutting sugar out altogether isn’t necessary, but like everything in life have it in moderation.
Stop Drinking It
The number one source of added sugar in the diet comes in the form of liquid sugar. Research consistently shows that calories from liquid sugar do not decrease your appetite. Which means despite how many calories you consume from drinks with your meal (or between meals), you will still eat the same amount of calories at any given meal. So, it’s just additional calories – that’s why they are called “empty calories.”
Liquid sugar includes unhealthy sources like soda which is loaded with over 50 grams of sugar per bottle, equating to more than eight teaspoons of straight sugar. Watch out for the “healthy” sources as well, such as juice. The best way to cut added sugar is swap real whole fruit for fruit juice. You’ll never be able to eat as many whole pieces of fruit with all the fiber they contain as you could drink in the juice. Watch those coffee creamers as well, wean off the sugary versions in favor of cream or whole milk. The healthy fat will keep you much fuller than the sweet ones!
Stop Buying Processed Foods
Packages of convenience foods are LOADED with sugar. Sugar is sometimes included in multiple forms in just one product. The easiest way to ensure you aren’t overeating sugar is to stop buying processed foods! For instance, instead of that granola bar could you sub an almond butter packet and celery?
Don’t Keep Treats In the House
Keeping treats out of your house goes along with the point above. You don’t have to stop having dessert or treats all the time. You just need to keep them for special occasions. Head out with the kids for froyo or gelato, don’t keep it in the house. Keeping it in the house makes you more likely to indulge on a regular basis. If you have to go out, it forces you to make it a special occasion.
Make Your Sauces & Dressings
High sugar sauces like barbecue, tomato sauce, ketchup, and others can quickly be whipped up at home with way less sugar. You can also try using something like mustard instead of ketchup to help give flavor without the sugar. Finally, another hack to skip added sugar is to make your own salad dressings with oil and vinegar.
Skip the Flavored Yogurt
Yogurt does have some naturally occurring sugar, about 8-11 grams per 6 ounces. However, flavored yogurts often contain over 25 grams of added sugar on top of the naturally occurring sugar. Instead, opt for low sugar versions (with no fake sugar, that’s just as bad) or get plain yogurt and sweeten yourself with fruit and/or stevia drops.