For those with a sweet tooth: Learn how to cut back on sugar, to protect your health.
Paleo. Keto. Low-carb. High-protein. There’s always a new nutrition fad to be had. But one trend that’s staying strong (and backed by nutritionists) is watching out for added sugars on labels and cutting down on sugar overall.
A diet high in sugar can lead to increased calorie consumption, which causes weight gain. And being overweight or obese can contribute to heart disease, diabetes, hypertension and other chronic health issues.
But you might already know the health risks of a high-sugar diet. The hard part is knowing how to say no to the cinnamon rolls in the morning, sweet tea at lunch and a tall Coke at dinner.
There are many reasons why people crave sugary products. It could be that you’re experiencing a range of emotions, like anger, sadness or stress. Some people use it as a reward, a habit that might have been introduced early in their lives. And some people are just hard-wired to crave sweets instead of salty foods. These five steps will help you kick a sugar habit, or at least curb it.
How to reduce sugar intake in 5 steps:
- Make fruit a healthy and delicious substitute for sugary desserts. It is naturally sweet and nutritious, too.
- Don’t drink soda. Instead, opt for seltzer water with a splash of 100% fruit juice or a squeeze of lemon or lime.
- Treat yourself to a single serving of something sweet if you crave it once in a while. Deprivation usually backfires. Limit it to 150 calories and savor each bite slowly.
- Read food labels and choose options that are low in added sugars. Many food items, such as yogurt, can vary greatly in sugar content.
- Don’t buy it! The easiest way to avoid sugary treats is to not have them on hand in the first place.
Breaking out of routine is important, too. You may love to start your day with a bowl of cereal, but try replacing it with a bowl of oatmeal with raisins or cut-up apples. Need an on-the-go option? Blend smoothies at home using frozen fruit; adding yogurt increases the protein and calcium content, two extra benefits.
For a midday snack, try string cheese and a handful of almonds instead of anything out of the break room vending machine.
One simple way to eliminate sugar in your diet is to make sure it never makes it into your grocery cart. Seeing a sugary product in your fridge or pantry can be too tempting. Though it may take a little extra time, get in the habit of checking an ingredient list while you’re in the grocery store, to see if the product is a healthy choice before buying it.
What to look for when shopping for low- or no-sugar foods:
- Choose fresh, unprocessed food whenever possible.
- The fewer chemicals and ingredients the better.
- Look for foods that are high in percentage of dietary fiber, vitamins A and C, calcium or iron. Limit sugar, total fat, saturated fat, trans fat, cholesterol and sodium.
- Always check the serving size and the number of servings in the package. Ask yourself if you are eating more than one serving. If so, you need to calculate that. If there are two servings in a container and you eat the entire thing, then you need to double the calories, fat and other values.
