14 SIMPLE WAYS TO STOP EATING LOTS OF SUGAR

2. Avoid Sugar-Loaded Desserts

Most desserts don’t provide much in the way of nutritional value.

They are loaded with sugar, which causes blood sugar spikes and can leave you feeling tired, hungry and craving more sugar.

Grain and dairy-based desserts, such as cakes, pies, doughnuts and ice cream, account for over 18% of the intake of added sugar in the American diet (14).

If you really feel the need for something sweet, try these alternatives:

• Fresh fruit: Naturally sweet and full of fibre, vitamins and minerals.
• Greek yogurt with cinnamon or fruit: Rich in calcium, protein and vitamin B12.
• Baked fruit with cream: Try pears, apple or plums.
• Dark chocolate: In general, the higher the cocoa content, the lower the sugar.
• A handful of dates: They’re naturally sweet and extremely nutritious.

Swapping sugar-heavy desserts for fresh or baked fruit not only reduces your sugar intake, it also increases the fibre, vitamins, minerals and antioxidants in your diet.

Summary: Desserts such as ice cream, cakes and cookies are loaded with sugar and provide little nutrition. Switch to fresh or baked fruit to reduce your sugar intake and increase your fibre, vitamin and mineral intake.

3. Avoid Sauces With Lots of Sugar

Sauces such as ketchup, barbecue sauce and sweet chili sauce are commonplace in most kitchens. However, most people aren’t aware of their shocking sugar content.

A single tablespoon (15-gram) serving of ketchup may contain 1 teaspoon (4 grams) (15).

Although, some varieties have no added sugar. Always read the label to be sure you are choosing the lowest-sugar option.

Here are some other options to flavor your food:

• Fresh or dried herbs and spices: Contain no sugar or calories and can have added health benefits.
• Fresh chilli: Give your food a sugar-free kick.
• Yellow mustard: Tasty and contains virtually no sugar or calories.
• Vinegar: Sugar and calorie-free, with a zing similar to that of ketchup. Some balsamic vinegar and creams may contain sugar.
• Harissa paste: Can be bought or made and is a good replacement for sweet chilli sauce.
• Pesto: Fresh and nutty, great on sandwiches or eggs.
• Mayonnaise: Although it’s sugar-free, it’s high in fat, so be cautious if you’re trying to lose weight.

Summary: Common table sauces can contain a shocking amount of sugar. Always read the label to make sure you choose sugar-free options or use herbs and spices to flavor your food.

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14 SIMPLE WAYS TO STOP EATING LOTS OF SUGAR

Eating too much sugar is one of the worst things you can do to your body. It can have many negative effects on your health.

It has been shown to contribute to obesity, type 2 diabetes, heart disease, cancer and tooth decay (1, 2, 3, 4, 5).

While sugar is naturally found in foods like fruits and vegetables, this type has little effect on your blood sugar and is considered very healthy.

Fruits and vegetables also contain lots of healthy vitamins and minerals.

The danger is from added sugars in processed foods.

The average American currently consumes around 17 teaspoons (68 grams) of added sugar per day (6).

This is way more than the upper daily limit that some experts recommend, which is 6 teaspoons (25 grams) for women and 9 teaspoons (37 grams) for men (7).

This article lists 14 simple ways to stop eating so much sugar.

1. Cut Back on Sugar-Filled Drinks

Some popular drinks contain a heap of added sugar.

Sodas, energy drinks, sports drinks and fruit drinks contribute an astounding 44% of the added sugar in the American diet (8).

So-called “healthy” drinks, such as smoothies and fruit juices, can still contain eye-watering amounts of it.

For example, 15.2 ounces (450 ml) of 100% apple juice contains more than 12 teaspoons (49 grams) (9).

Your body does not recognize calories from drinks in the same way it does from food. Drinks don’t make you feel as full, so people who consume lots of calories from drinks do not eat less to compensate (10).

Studies have consistently shown that reducing your intake of sugary drinks can help with weight loss (11, 12, 13).

Here are some better, lower-sugar drink options:

• Water: It’s free and has zero calories.
• Sparkling water with a squeeze of fresh lemon or lime: Homemade soda.
• Water with mint and cucumber: Amazingly refreshing in warm weather.
• Herbal or fruit teas: Drink them hot or cold with ice.
• Tea and coffee: Stick to unsweetened tea or black or flat white coffee.

Cutting back on sugary drinks can massively reduce your sugar intake and help you lose weight.

Summary: Avoiding sugary drinks, such as sodas, energy drinks and some fruit drinks, will drastically reduce your sugar intake and could help you lose weight.

Author: Alexandra Rowles, RD