Hidden in everything from breakfast cereals to your favorite sandwich bread, added sugar has become a nearly unavoidable part of our modern diet. Although reducing your intake might seem overwhelming, the health benefits make it worth the effort.
Research shows excessive sugar intake increases the risk of cardiovascular disease and other health issues, according to the American Heart Association. Women should limit added sugars to 25 grams (6 teaspoons) per day, while men should limit it to 36 grams (9 teaspoons). However, many Americans consume an average of 17 teaspoons per day.
“I don’t have a sweet tooth,” ABC News chief medical correspondent Dr. Jennifer Ashton wrote in her book “The Self-Care Solution,” “but when I really examined how much sugar I was eating, I was shocked.”
If health experts can be surprised by their sugar intake, then we could all use some practical strategies.
Here are a few recommendations to get you started, according to Everyday Health.
Read your labels
Success starts with understanding food labels and sugar’s numerous aliases. Watch for refined sugars (corn syrup, brown sugar), ingredients ending in “-ose” (fructose, dextrose), various syrups, honey and fruit juice concentrates. Recent labeling laws now require added sugars to be listed separately from natural sugars, making it easier to track your intake.
Smart swaps that actually work
Instead of a drastic sugar detox, try making strategic substitutions. Focus on cutting out sugar-sweetened beverages, which add a lot of sugar to your diet. Replace sodas and sweetened teas with water infused with fruit, unsweetened sparkling water or plain tea to effectively reduce your daily sugar intake.
Other easy wins include swapping your sweetened breakfast cereal with oatmeal topped with fresh berries and cinnamon. And when baking, you can usually cut the sugar by one-third without anyone noticing the difference.
Keep perspective: Natural sugars in whole fruits, vegetables and plain dairy products contain essential nutrients and fiber. The goal isn’t to eliminate all sugars but to reduce added sugars while maintaining a balanced, enjoyable approach to eating that you can sustain long term.
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