How to Reduce Sugar Intake: 5 Simple Ways

One of the best things you can do to improve your health is to reduce sugar intake. As a registered dietitian nutritionist (RDN), I struggle with reducing my sugar intake. Indeed, the sweet tooth thing is real. Some of my friends regularly report feeling tired and sluggish. And some report having more belly fat. OK, let me be honest, transparent, and vulnerable. It’s not just my friends that have more belly fat. I also have more belly fat.

And although there are other contributors to these issues, eating too much added sugar stands out in the lineup of perpetrators.

Why You Need to Reduce Sugar Intake

I believe that added sugar is the most damaging and unhealthful ingredient that manufacturers put in our foods.  So what are added sugars? Well, basically, added sugars are the different types of sugar that are put into foods and drinks. Most of us get our added sugars from packaged foods and meals from restaurants. However, we add a lot of sugar to our foods at home.

Added sugars are a concern because it gives us a lot of empty calories and nothing else. Nada. It has no vitamins or minerals. Instead, we get a few moments of instant gratification and a satisfied sigh, followed by lots of guilt.

The bottom line is that sugar wreaks havoc with our metabolism and our blood sugar levels.  Too much sugar increases our blood sugar levels, then, a while later, our blood sugar drops.  And, guess what happens?  We feel hungry and tired, and then we eat more food to feel better.  This creates a vicious cycle.

While there is an ongoing debate among scientists as to whether sugar addiction is real, there is agreement that eating too much sugar can become a bad habit that is hard to break. Eating too much added sugar and refined carbohydrates may cause or increase the risk for:

• Belly fat
• Weight gain
• Heart disease
• Type 2 diabetes
• Insulin resistance
• Some types of cancer
• Fatty liver
• Acne and skin breakouts
• Inflammation
• Depression
• Dental caries (cavities)
• Cognitive decline, dementia, and Alzheimer’s
• Gout
• Kidney disease

Recommended Daily Intake of Sugar

Compared to other countries, the United States has the highest consumption of sugar.  So, do you know how much sugar you consume?  Likewise, do you know how much sugar is too much?  

Well, today, I am the bearer of bad news.  On average, we consume a little over 25 teaspoons a day.  That’s a lot. And, it’s 13 teaspoons more than what is recommended.

The latest edition of the Dietary Guidelines for Americans recommends that no more than10% of calories come from added sugar.  

So, what does that mean for you?  Based on a 2,000-calorie diet, that is 200 calories.  Maximum!  For example, a 12-ounce can of regular soda has about 39 grams of sugar.  And, how many calories is that?  A whopping 156 calories.  

The American Heart Association goes a little further and breaks the recommended amount of sugar foe adults down by gender. 

Men: 150 calories per day (37.5 grams or 9 teaspoons)
Women: 100 calories per day (25 grams or 6 teaspoons)

So, what about children? How much sugar is recommended for them?  Well, even less sugar is recommended for children, especially little ones who need about 1,200 to 1,400 calories per day.  They need no more than 7 or 8 teaspoons (30 to 35 grams) of added sugar a day.

Tip 1: Reduce Sugar Intake By Reading Food Labels

My post on reading food labels discussed the importance of reading food labels for the amount of sugar in a product.  An important point to remember is that sugar should not be in the first three ingredients. If it is, then the product has a lot of sugar!  Furthermore, added sugars have a lot of different names like:

• Table sugar
• Cane sugar
• Brown sugar
• Corn sweetener
• Corn syrup
• High-fructose corn syrup
• Sucrose
• Dextrose
• Fructose
• Honey
• Invert sugar
• Lactose
• Malt syrup
• Maltose
• Molasses
• Raw sugar
• Turbinado sugar
• Trehalose
• Coconut Sugar

So, what’s the bottom line? Read the label on all packaged foods. Always check the serving size, the calories per serving, and the sugar content.

Tip 2: Reduce Sugar Intake by Limiting Candies, Sweets, and Desserts

Do you know from which foods you get most of your added sugars? My friend, Maxine, readily identified her two sources–soda and cookies. She consumed two to three cans of soda a day and packed cookies with her lunch. Cookies were also her go-to comfort food. “I’m the original cookie monster,” She laughed.

In most cases, added sugars will be found in foods like:

• Ice cream
• Candies
• Chocolates
• Cakes, cookies, pies, muffins, donuts, and other baked goods
• Granola bars
• Flavored yogurts

While we often blame the manufacturers for the added sugars in our diet, we add quite a bit ourselves. My friend Callie bakes when she’s stressed. And, of course, sugar is one of the essential ingredients in homemade baked goodies.

I believe that at least 50% of our added sugars come from these treats. I can almost hear you thinking, “But these are my comfort foods, my little treats.” Well, girlfriend, if you eat it regularly, then it’s a habit, not a treat. So, find some ways to treat and comfort yourself without using food.

Tip 3: Reduce Sugar Intake by Eating Fruits and Limiting Juices

Did you know that adults need 2-3 servings of fruits daily for overall health and wellness? Fruits and natural juices provide us with valuable vitamins and minerals. Whenever possible, always choose to eat fruit over drinking juices.

And why is that? Well, fruit juices are concentrated sources of sugars that increase your blood sugar levels fast. Another issue is that most people don’t know the serving size of juices. We often serve juices with meals, especially breakfast.

Adult should drink no more than 3/4 cup to 1 cup (or 6 to 8 ounces) of juices daily.

So, you may be getting a little nervous and thinking, “So, what about fruit smoothies?” “Aren’t they healthy and nutritious?”

But have you seen the size of those smoothies that people sip on all day?

Let me repeat. No more than 6 to 8 ounces of juice a day! And remember, some of those green smoothies have juices as the base.

So, control your blood sugar spikes by eating the fruit over the juices. But don’t go overboard on the fruits, either. As I stated earlier, we need 2 to 3 servings of fruits a day. That works out to 1 1/2 to 2 cups a day. Click here to find out more about serving sizes for specific fruits.

8-oz. orange juice has close to 2.5 times the sugar and just one-third the fiber of a large orange. 

Oh, and watch out for canned fruits. Yes, these are economical. However, they are usually canned in syrup and juices. Reduce the sugar intake by rinsing the canned fruit with water. Refrigerate and serve cold.

Tip 4: Reduce Sugar Intake by Eliminating Sugar-Sweetened Beverages

We drink a lot of our calories! Be honest. How much sugar do you add to your coffee or tea?

A lot of our calories also come from juices and alcohol (another fun topic to address later). But, a lot of our calories also come from sugar-sweetened beverages like:

• Sodas
• Sweet tea
• Kool-Aid
• Lemonade
• Punch
• Coffee drinks (iced coffee, lattes, frappuccino, etc.)
• Smoothies

And, if you’re from the Caribbean, Latin America, or Africa, let’s go ahead and add these local beverages :

• Passion fruit juice
• Sorrel
• Ginger beer
• Mauby
• Soursop juice
• Ting
• Malt (malta)
• Peanut punch
• Etc.

Hmmm. Stay with me now because I feel your pain. So, try to limit these to no more than 6 ounces a day. OK?

Tip 5: Drink Plain, Sparkling, and Infused Water

One obvious way to reduce sugar intake from beverages is to drink plain water with your meals and when you’re thirsty.

Next, you can try sparkling water. I like to sip naturally-flavored sparking water in the evening when I’m working or watching TV. My friend, Ranjita, likes to do this too. And, yes, you guessed it. We don’t drink alcohol, so this is our big girl drink.

When I have the time, I also like to make infused water. Sometimes, it is as simple as adding lemon to a water bottle. But, sometimes, I get “fancy” and add cut berries and oranges. And, if I am fasting or just resetting my body for a day, I like to make infused water with cucumber and celery! I make a large pitcher, refrigerate it, and sip on it all day!

Now, It’s Your Turn

I hope that you try a few of these tips to reduce sugar intake. The bottom line is to make every bite or sip count. I think you will also enjoy the posts on sticking to your meal plan while eating out at restaurants and 5 ways to survive stress eating.

Well, we look forward to hearing about your experience in the comment section of this blog.  And you can join the conversation on the Keep It Tight Sisters Page.

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