Do you know how to cut back on sugar? It isn’t always easy with the sweet stuff hiding in surprising places. Plus, feeling deprived makes it almost impossible to reduce your intake because you’re expending mental energy craving sugar and feeling cranky that you can’t have it. Over time, these negative emotions make it more tempting to go back on the sweet stuff.
It’s true that cutting back can be a challenge — but these six tips can help kick a sugar addiction to the curb.
How Harmful Is Sugar?
In his book The Case Against Sugar, science writer Gary Taubes says sugar is the root of fatty liver disease, diabetes, obesity and other health-related problems. While it’s difficult to avoid added sugar entirely, several strategies can help you scale back.
1. Know the Recommended Sugar Intake
Do you know how much sugar you should be consuming daily? The American Heart Association suggests men limit added sugar to 36 grams daily, and women limit it to 25 grams. Keep in mind that this doesn’t include naturally occurring sugars like those in fruit. This recommendation stands in stark contrast to the average American’s actual sugar intake, which is 100 grams per day (or 20 teaspoons).
2. Focus on Protein
Eating enough protein can help boost fullness and fight the urge to splurge on sugar, according to Today’s Dietitian. Pick plain Greek yogurt, nuts, legumes, lean meats, eggs, soy products, hummus or protein-fortified almond milk instead of sweet treats.
3. Pass on Sugary Drinks
Choose to drink water, black coffee or unsweetened tea instead of sweetened beverages like soda, sweet tea or flavored coffee. To make water more enticing, try sparkling water or flavor your water with slices of fruit.
4. Choose Condiments Wisely
Many condiments contain hidden added sugar you might not be aware of. Salad dressings, spreads and sauces can be packed with it. A mere tablespoon of barbecue sauce can contain a teaspoon and a half of sugar. Always check nutrition labels and reach for low-sugar options like vegetable oil, vinegar, mustard, salsa and natural nut butters.
5. Pick Natural Sugar
Need a quick boost of energy? Instead of turning to processed sugar, try the natural sugars found in whole fruits, veggies and dairy. Foods containing natural sugars are packed with other essential nutrients. Or, have some coffee or tea instead of sweets. Caffeine boosts your metabolism and can offer a quick pick-me-up without the extra calories. Don’t use artificial sweeteners like aspartame, as they can cause the same highs and lows as table sugar.
6. Learn About Unsuspected High-Sugar Foods
In addition to sugary drinks and condiments, knowing about other hidden sources of added sugar can help you scale back. High-sugar foods to steer clear of include fruit-flavored yogurts, spaghetti sauce, canned baked beans, dried fruit, some protein bars and protein powders, granola bars, ready-to-eat breakfast cereals and canned fruit packed in syrup.
Knowing how to cut back on sugar without feeling deprived or sluggish is important as these negative feelings can make it difficult to stick to healthier eating habits. Always check nutrition labels if you have questions about the sugar content of your favorite foods.