8 Easy Ways To Cut Back On Sugar
Good news: You can lose weight and stay healthy without avoiding sugar entirely.
Good news: You can lose weight and stay healthy without avoiding sugar entirely.
Most of your sugar intake can likely be traced to two main culprits: sweetened beverages (soda, fruit drinks, teas and coffees, sports and energy drinks) and dessert snacks (cakes, cookies, pastries, candy bars). In fact, research in the journal BMJ suggests that 90% of the added sugar you eat comes from ultra-processed foods. Just cutting back on those items will make a big difference.
Most of your sugar intake can likely be traced to two main culprits: sweetened beverages (soda, fruit drinks, teas and coffees, sports and energy drinks) and dessert snacks (cakes, cookies, pastries, candy bars). In fact, research in the journal BMJ suggests that 90% of the added sugar you eat comes from ultra-processed foods. Just cutting back on those items will make a big difference.
There are many foods that contain naturally occurring sugars, like lactose in plain yogurt, fructose in fresh fruit and the small amounts in carrots and beets. You certainly don't need to cut back on those healthful bites for two reasons: First, you're likely not overdoing it when it comes to fruits, veggies and plain yogurt. (Research shows that only 1 in 10 Americans eats enough vegetables.) And second, these foods come with countless beneficial ingredients, like fiber, protein, vitamins, minerals and antioxidants.
There are many foods that contain naturally occurring sugars, like lactose in plain yogurt, fructose in fresh fruit and the small amounts in carrots and beets. You certainly don't need to cut back on those healthful bites for two reasons: First, you're likely not overdoing it when it comes to fruits, veggies and plain yogurt. (Research shows that only 1 in 10 Americans eats enough vegetables.) And second, these foods come with countless beneficial ingredients, like fiber, protein, vitamins, minerals and antioxidants.
A coffee break tends to be the time when many people use a surplus of sugar, often without realizing it. One way to effortlessly cut the amount of sugar in your diet is to drink black coffee. And it's easier than you think: After a week of sipping plain, your taste buds may adjust to prefer it. If you can't stand the thought of just java, wean yourself slowly. So, if you usually take three packets of sugar, scale back to one or two. Want extra flavor in your cup? Add a sprinkling of cinnamon, nutmeg or pumpkin pie spice.
A coffee break tends to be the time when many people use a surplus of sugar, often without realizing it. One way to effortlessly cut the amount of sugar in your diet is to drink black coffee. And it's easier than you think: After a week of sipping plain, your taste buds may adjust to prefer it. If you can't stand the thought of just java, wean yourself slowly. So, if you usually take three packets of sugar, scale back to one or two. Want extra flavor in your cup? Add a sprinkling of cinnamon, nutmeg or pumpkin pie spice.
Billed as "natural" sweeteners because they're less refined than table sugar, honey and agave can be misleading. Per teaspoon, they pack roughly the same number of calories (about 20) and sugar (5 or 6 grams) as regular sugar. What's more, honey and agave are concentrated sources of calories that don't fill you up and contain virtually no nutritional value—hence the term "empty calories." The bottom line: Honey and agave are still sugar and should be consumed in small amounts, just like the plain ol' white stuff.
Billed as "natural" sweeteners because they're less refined than table sugar, honey and agave can be misleading. Per teaspoon, they pack roughly the same number of calories (about 20) and sugar (5 or 6 grams) as regular sugar. What's more, honey and agave are concentrated sources of calories that don't fill you up and contain virtually no nutritional value—hence the term "empty calories." The bottom line: Honey and agave are still sugar and should be consumed in small amounts, just like the plain ol' white stuff.
This nondairy vanilla milkshake in my new book From Junk Food to Joy Food delivers good-for-you sweetness (no added sugars!) for only 120 calories. To make it, blend ½ ripe banana, peeled and frozen + ½ cup frozen pineapple + ½ cup unsweetened vanilla almond milk + 1 tsp vanilla extract + 3 to 5 ice cubes until smooth and frothy.
This nondairy vanilla milkshake in my new book From Junk Food to Joy Food delivers good-for-you sweetness (no added sugars!) for only 120 calories. To make it, blend ½ ripe banana, peeled and frozen + ½ cup frozen pineapple + ½ cup unsweetened vanilla almond milk + 1 tsp vanilla extract + 3 to 5 ice cubes until smooth and frothy.
A recent survey in the Journal of Human Nutrition and Dietetics found that people who drank just 1% more water each day cut their sugar intake by 1 to 4 teaspoons.
A recent survey in the Journal of Human Nutrition and Dietetics found that people who drank just 1% more water each day cut their sugar intake by 1 to 4 teaspoons.
Buy packaged nutrition bars and snacks with no more than 12 grams of sugar per serving. For hot or cold cereals, look for no more than 8 grams of sugar per serving. And flavored yogurts should have fewer than 20 grams of sugar per container. Be sure to stick with listed serving sizes—if you eat twice the serving, you're getting twice the sugar.
Buy packaged nutrition bars and snacks with no more than 12 grams of sugar per serving. For hot or cold cereals, look for no more than 8 grams of sugar per serving. And flavored yogurts should have fewer than 20 grams of sugar per container. Be sure to stick with listed serving sizes—if you eat twice the serving, you're getting twice the sugar.
Make a personal list of sugary items you can't live without, then devise a plan to enjoy each of them in a healthier way. For example, if you love dessert after dinner every night, allow yourself an indulgent pick three times a week and substitute fresh fruit on the other nights (I always keep my freezer stocked with frozen grapes, bananas and cherries so I can grab one for a quick fix).
JOY BAUER, MS, RDN, is NBC's TODAY show nutrition expert and the author of From Junk Food to Joy Food.
Make a personal list of sugary items you can't live without, then devise a plan to enjoy each of them in a healthier way. For example, if you love dessert after dinner every night, allow yourself an indulgent pick three times a week and substitute fresh fruit on the other nights (I always keep my freezer stocked with frozen grapes, bananas and cherries so I can grab one for a quick fix).
JOY BAUER, MS, RDN, is NBC's TODAY show nutrition expert and the author of From Junk Food to Joy Food.
