Simple Ways to Reduce Sugar Intake
Most of the added sugar we eat does not come from the sugar bowl. It hides in drinks, breakfast cereals, sauces and snacks marketed as healthy. Cutting back does not mean giving up sweetness entirely; it means knowing where sugar comes from and making a few easy swaps.
Why Cut Back on Added Sugar
Diets high in added sugar are linked to weight gain, tooth decay and a higher risk of type 2 diabetes and heart disease. Sugary foods also tend to give a quick burst of energy followed by a dip, which can leave you hungry again soon after eating.
Easy Swaps to Start With
- Drink water, sparkling water or unsweetened tea instead of soda.
- Choose plain yogurt and add your own fruit.
- Pick breakfast cereals with less added sugar, or switch to oats.
- Check labels on sauces, dressings and granola.
- Have fruit instead of a sweet dessert most days.
- Reduce the sugar in your coffee or tea a little at a time.
Reading Food Labels
Look at the “added sugars” line on the nutrition label, and scan the ingredients list for names like corn syrup, cane sugar, dextrose and honey. Ingredients are listed by weight, so the higher sugar appears on the list, the more of it the product contains.
Conclusion
Your taste for sweetness adjusts over time. Cut back gradually and within a few weeks many foods you used to enjoy will start to taste too sweet, which makes the change much easier to keep.
