Tricks to Reduce Added Sugar Intake
Tricks to Reduce Added Sugar Intake
Eating less added sugar isn’t always as straightforward as it seems. When we think of added sugar, we likely think of candy, soda or baked goods such as cookies or cakes. But sugar isn’t always used to make something taste sweet. Added sugar may be found in a variety of foods for color, texture, preservation and more.
Reducing added sugar intake may help improve overall health. The American Heart Association recommends that no more than 6% of daily calories come from added sugars. Consider these tricks to eat less added sugar.
Read labels. On the new Nutrition Facts panel, added sugars appear on a separate line, helping to more easily identify them in products. Added sugars in the ingredients list may appear as cane crystals, dextrose, fructose, malt syrup, sucrose and more. Compare products to choose those lowest in added sugar.
Enjoy foods and drinks with added sugars occasionally. Rather than restrict all sugary foods and drinks, enjoy them sometimes. Embracing all food groups includes sweets and desserts. Eat these foods and drinks mindfully, savoring each bite or sip. Share treats with others.
Eat foods with natural sweetness. Fruit and candy both have sugar, a type of carbohydrate; however, not all carbohydrate foods are the same. The sugar in candy and other processed foods and drinks is added from another source, while the sugar in fruit occurs naturally. Learn more why fruit supports a healthy lifestyle and 5 reasons why we shouldn’t fear fruit.
Cook at home. Cooking at home brings a greater awareness to ingredients. Focus on whole foods with minimal amounts of added sugar to enhance other ingredients, such as a pinch of sugar in tomato sauce or curry. When baking some quick breads and cakes, experiment with using fruit such as applesauce or banana as an alternative to added sugar.
Start with small changes. Rather than overhauling the entire pantry and fridge, set a small goal that is realistic. Start with the “hidden” added sugars. Get the whole family on board by making some simple swaps and incorporating changes slowly over time.
Beyond reducing added sugar intake, practicing these strategies is likely to have benefits for overall health. How do you eat less added sugar? Let us know @GPEmbrace.
