Reduce Sugar Intake – Reducing your sugar intake can help you live healthier and lose weight, but it can be difficult to figure out where to start. With so many foods containing sugar and so many different ways to consume it, cutting back can feel overwhelming if you aren’t sure where to begin.
These six tips for reducing your sugar intake will help you reduce your sugar consumption in simple ways, one step at a time.
1. Watch Out For Sugary Drinks
Sugary drinks are one of the worst offenders when it comes to sugar intake. A can of soda can have up to 40 grams of sugar, and even healthy juices can pack in 30 grams or more. To help reduce your sugar intake, be mindful of how much sugary liquid you’re consuming. Limit yourself to one 12-ounce can of soda per day, or choose unsweetened options like sparkling water instead.
2. Become Aware of Hidden Sugars
One of the steps to reducing your sugar intake is to become aware of all the places sugar might be hiding in your diet. You’d be surprised how many healthy foods are loaded with sugar. Once you start reading labels, you may find that you need to cut back on sugar more than you thought.
Here are a few places to look for hidden sugars:
- Salad dressings and sauces
- Tomato Sauce
- Sports drinks
3. Eat Less White Flour
One of the best ways to reduce sugar intake is to eat less white flour. While whole wheat flour contains some sugar, it’s not nearly as much as white flour. Eating less white flour will help reduce the amount of sugar you consume overall.
4. Cut Back on Processed Foods
One of the easiest ways to reduce your sugar intake is to cut back on processed foods. Processed foods are often loaded with hidden sugars, so by avoiding them, you can automatically reduce your sugar intake. The best way to do this is by eating whole foods as much as possible and cooking at home more often.
5. Use Alternative Sweeteners
There are a variety of options available, so you can find one that fits your needs and taste preferences. Here are three tips to get you started
- Drink water or unsweetened tea instead of sugary drinks.
- Use stevia or agave as a replacement for refined sugars in baking recipes.
- Eat more whole fruits rather than fruit juices or dried fruit snacks.
6. Drink Tea Instead of Sugary Beverages
One of the easiest ways to reduce your sugar intake is to ditch sugary drinks like soda, fruit juice, and energy drinks. Instead, opt for unsweetened tea. Tea has a variety of health benefits and can be just as refreshing as sugary drinks. Besides that, there are endless flavor combinations to choose from so you’ll never get bored.