Is reducing sugar intake on your New Year’s Resolution list? Many of us consume too much added sugar. According to the American Heart Association, adults in the U.S. consume about 17 teaspoons of added sugar daily, more than 2 to 3 times the recommended daily amount for men and women. This adds up to around 60 pounds of added sugar consumed annually — or six,10-pound bowling balls. Read about hidden sources of sugar here.
How much added sugar is recommended?
The USDA Dietary Guidelines recommend that adults get no more than 9 teaspoons (36 grams or 150 calories) of sugar a day for men and 6 teaspoons (25 grams or 100 calories) of sugar a day for women. A 12-ounce can of soda contains 10 teaspoons (42 grams) of added sugar. That’s it. You have reached your allotted amount of sugar for the day with 1 can of soda!
Too much sugar has been linked to cavities, weight gain, inflammation, cardiovascular disease, acne, and increased cancer risk. But trying to avoid sugar can seem nearly impossible. Who can resist free doughnuts in the office, the sweet treats on sale after the holidays, or condiments like ketchup on French fries? We don’t just like sugar; we crave it. Hormonal changes, boredom, and emotional eating contribute to our desire for sweet treats. Sugar triggers the release of feel-good hormones such as serotonin and dopamine resulting in mindless sweet snacking. The following tips will help reduce your total sugar intake.
Tips to Reduce Sugar Intake Naturally
- Eat a protein-packed breakfast: Protein gives you energy while keeping your blood glucose levels stable. Start your day with eggs, plain Greek yogurt added to a smoothie, nut butter on toast, or Farmers cheese.
- Drink more water: Switch to unsweetened beverages like water, 100% juice, cinnamon tea, or low-fat milk products.
- Focus on sleep: Not enough sleep can suppress fullness cues. Aim for 7-9 hours of sleep daily.
- Eat fruit daily: Make fruit your everyday snack or dessert – baked apples, berries, or a fruit salad should be your go-to desserts.
- Remove temptation: Don’t keep sweet treats at home, in your car, or at the office.
- Read the Nutrition Facts Label: Read the labels of food items carefully and choose those that contain the least amount of total sugars.
- Savor smaller portions: Limit yourself to smaller portion sizes of your favorite treat–mini candy bars, half a cupcake, or 4 oz of juice.
- Swap sugar for fruit: Add fruit like bananas, berries, or unsweetened dried fruit (raisins, cranberries, or apricots) instead of sugar to cereal or oatmeal.
- Save the sweets for a special occasion: Make sweet treats really “treats,” not everyday food items.
- Go cold turkey: Cut out a sweet treat for a month using the tips above. Your brain needs time to adjust to not eating the sweet treat to stop craving it.
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Nutritionally Yours,
Jerlyn
