Cutting back on added sugar is an excellent way to improve your overall health and reduce the risk of various health problems, including obesity, type 2 diabetes, heart disease, and tooth decay. Here are some tips to help you reduce your intake of added sugars:
Read Food Labels: Check the ingredient list on packaged foods to identify added sugars. Look for terms like sucrose, high fructose corn syrup, cane sugar, glucose, fructose, and syrup.
Keep in mind that added sugars can hide in foods you might not expect, such as condiments, sauces, flavored yogurt, granola bars, and cereals.
Choose Whole Foods: Opt for whole, minimally processed foods whenever possible. Fresh fruits, vegetables, lean proteins, whole grains, and dairy products without added sugars are naturally low in sugar and provide essential nutrients.
Limit Sugary Beverages: Sugary beverages like soda, sweetened iced tea, energy drinks, and fruit juices can contribute a significant amount of added sugar to your diet.
Choose water, herbal tea, sparkling water, or unsweetened beverages instead. If you enjoy fruit juice, opt for 100% fruit juice and limit your portion size.
Be Mindful of Portions: Even foods that are considered healthy, such as dried fruit, granola, and flavored yogurt, can be high in added sugars. Pay attention to portion sizes and enjoy these foods in moderation.
Sweeten Foods Yourself: Instead of relying on pre-packaged foods and beverages that are loaded with added sugars, sweeten foods yourself using natural sweeteners like honey, maple syrup, or stevia.