Consuming high amounts of sugar can be detrimental to your health. Added sugars, which are prevalent in soft drinks, candies, and many processed foods, have been associated with various health problems, including obesity, type 2 diabetes, heart disease, certain cancers, and dental decay.
Research shows that the average American consumes between 55 and 92 grams of added sugar daily, equating to about 13 to 22 teaspoons, which represents roughly 12 to 16% of their total daily caloric intake.
This level significantly exceeds the Dietary Guidelines for Americans, which recommend that added sugars should make up less than 10% of daily calories.
The World Health Organization further recommends that added sugars should constitute less than 5% of total caloric intake for optimal health.
Nevertheless, cutting back on added sugars can be a challenging task. This article outlines 7 effective methods to help you reduce your sugar consumption.
Simple Ways to Stop Eat Less Sugar
1. Avoid sugary desserts
A majority of desserts offer minimal nutritional value and are typically high in sugar content. This excessive sugar can lead to spikes in blood sugar, leaving individuals feeling fatigued and hungry, which often leads to additional cravings for sweets.
Desserts made from grains and dairy, including cakes, pies, doughnuts, and ice cream, represent more than 18% of the added sugar intake in the American diet.
If you are looking for lower-sugar options that can still fulfill your desire for something sweet, explore these alternatives.
- Freshly harvested fruit
- Greek yogurt infused with cinnamon or topped with fruit
- Oven-baked fruit served with cream
- Dark chocolate containing 70% cocoa or more
One advantage of consuming whole fruits is the opportunity to replace sugary desserts with fresh or baked fruit. This substitution not only lowers your sugar consumption but also enhances the fiber, vitamins, minerals, and antioxidants present in your diet.
2. Avoid sauces with added sugar
Common condiments such as ketchup, barbecue sauce, spaghetti sauce, and sweet chili sauce are staples in many households. However, the sugar content in these sauces often goes unnoticed by consumers.
For instance, a single tablespoon (17 grams) of ketchup contains approximately 1 teaspoon (5 grams) of sugar, which equates to an astonishing 29% sugar content—surpassing that of ice cream. Choose sauces and condiments labeled as “no added sugar” to reduce the intake of hidden sugars.
Additionally, there are various seasoning alternatives that are naturally low in added sugars, including herbs, spices, chili, mustard, vinegar, pesto, mayonnaise, and citrus juices like lemon or lime.
3. Eat whole foods
Whole foods are those that have not undergone processing or refinement. They are devoid of additives and artificial ingredients. This category includes whole fruits, legumes, whole grains, vegetables, and unprocessed meats.
Manufacturers add salt, sugar, fats, and various additives to ultra-processed foods, designing them to create appealing flavors that can make it challenging to control consumption.
Common examples of ultra-processed foods include soft drinks, sugary breakfast cereals, chips, and fast food options.
Research indicates that nearly 90% of the added sugars in the typical American diet originate from ultra-processed foods, while only 8.7% come from meals prepared at home using whole ingredients.
Whenever possible, opt to cook from scratch to minimize added sugars in your diet. You don’t need to prepare complex dishes; even simple meals like marinated meats and roasted vegetables can yield satisfying flavors.
4. Limit sugary breakfast
Certain breakfast cereals are often high in added sugars. A recent report indicated that some of the most widely consumed cereals contained over 50% of their weight in added sugars. Notably, one cereal had more than 12 teaspoons (50 grams) of sugar per serving, making it 88% sugar by weight.
Additionally, the report revealed that granola, typically promoted as a healthier option, averages more sugar than any other cereal type. Common breakfast items like pancakes, waffles, muffins, and jams also tend to be rich in added sugars.
Reserve sugary breakfasts for special occasions and consider these low-sugar alternatives instead:
- Oatmeal sweetened with seasonal fruit
- Greek yogurt combined with fruit and nuts
- Scrambled eggs with cheese and vegetables
- Avocado on whole grain toast
Selecting a low-sugar breakfast that is high in protein and fiber can help maintain your fullness until lunch, minimizing the temptation to snack unnecessarily.
5. Get enough sleep
Maintaining healthy sleep patterns is vital for your well-being. Insufficient sleep has been associated with various issues, including depression, diminished focus, weakened immune response, and obesity.
Furthermore, inadequate rest can influence dietary choices, leading to a preference for foods that are higher in sugar, fat, salt, and calories. Research indicates that individuals who stay up late and do not achieve a full night’s sleep tend to consume more calories, fast food, and sugary beverages while eating fewer fruits and vegetables compared to those who retire earlier and enjoy adequate rest.
Additionally, a recent observational study highlighted a correlation between higher added sugar consumption and an increased risk of insomnia among postmenopausal women.
If you find it challenging to resist high-sugar food options, improving your sleep quality may assist in regaining control over your dietary choices.
6. Eating more protein
Consuming excessive amounts of sugar has been associated with heightened appetite and weight gain. In contrast, a diet that is low in added sugars but rich in protein and fiber may help to decrease hunger and enhance feelings of satiety.
Research indicates that protein can effectively diminish food cravings. A particular study revealed that a 25% increase in dietary protein led to a 60% reduction in cravings.
To manage sugar cravings, it is advisable to incorporate protein-dense whole foods into your diet, including options like meat, fish, eggs, full-fat dairy, avocados, and nuts.
7. Eat full-fat foods
Low-fat options of popular foods such as peanut butter, yogurt, and salad dressings are widely available. If someone has advised you that fat is detrimental to your health, you might think it’s logical to choose these alternatives instead of their full-fat versions, especially when trying to lose weight.
However, the concerning reality is that these low-fat products often have higher sugar content and, in some cases, more calories than their full-fat equivalents.
For instance, a 6-ounce (170-gram) serving of low-fat vanilla yogurt can contain 24 grams of sugar and 144 calories.
Full-fat plain yogurt offers just 8 grams of naturally occurring milk sugar and contains only 104 calories per serving. Research indicates that high sugar consumption can lead to weight gain, potentially defeating the purpose of choosing low-fat alternatives.
If you are looking to lower your sugar intake, opting for full-fat foods might be a wiser strategy. Be sure to check the ingredient list to make informed choices.
The bottom line
The average American tends to ingest an excessive amount of added sugar in their diet. Consuming high levels of added sugar can pose serious health risks and is associated with several chronic diseases, such as cancer, type 2 diabetes, heart disease, and obesity.
While it is vital to cut back on obvious sugar sources like desserts and sodas, one must also be cautious of the concealed sugars in many everyday foods, including sauces, low-fat products, and processed snacks. To effectively manage your added sugar consumption, it is advisable to adopt a diet that emphasizes whole foods rather than processed choices.
