Ah, sugar. The sweet stuff that makes our cookies crumble and our ice cream oh-so-scoopable. We love and crave it, but let's face it: most of us consume too much of it. Added sugars, the kind manufacturers sneak into our foods, are everywhere. They're in our morning coffee, lunchtime salad dressing, and supposedly healthy snacks.
Reducing added sugar doesn't mean a life of bland, joyless meals. With a dash of savvy and a sprinkle of creativity, you can cut back on the sweet stuff without sacrificing its magnificence.
How to Reduce Added Sugar Intake
Here are ten practical tips to help you reduce your sugar intake while keeping your taste buds happy.
1. Read Labels Like a Detective
Become a sleuth in the supermarket. Added sugars often hide under aliases like high fructose corn syrup, maltose, dextrose, and sucrose. You can spot and avoid foods loaded with hidden sugars by checking the nutrition labels and ingredient lists. The sooner you start recognizing these sneaky sugars, the easier it becomes to avoid them. Learn more of our label-reading tips here.
2. Embrace Whole Foods
Whole foods are your new best friends. Fruits, vegetables, whole grains, nuts, and seeds are naturally low in added sugars and high in nutrients. They don’t come with an endless list of ingredients you can’t pronounce. When it comes to your health, simple is best.
3. Opt for Unsweetened Alternatives
There’s an unsweetened version of almost everything, from almond milk to yogurt. By choosing unsweetened varieties, you can control how much (if any) sugar you add. If you must sweeten it up, use a natural sweetener like honey or maple syrup in moderation.
4. DIY Dressings and Sauces
Store-bought dressings and sauces can be sugar bombs in disguise. Making your own at home is a simple and fun way to reduce sugar. A basic vinaigrette with olive oil, vinegar, mustard, and herbs can be whipped up in minutes and tastes fresher than anything in a bottle.
5. Hydrate with Water
Sodas, energy drinks, and even fruit juices are loaded with added sugars. When you’re thirsty, drink water. To make it more exciting, infuse it with citrus, berries, or cucumber slices. Herbal teas and sparkling water with a splash of fruit juice are also great alternatives.
Check out this article for tips on how to drink more water!
6. Snack Smart
Many snacks marketed as healthy are actually sugar-laden. Granola bars, flavored yogurts, and dried fruits often contain more sugar than a candy bar. Opt for whole fruits, nuts, seeds, and vegetables with hummus for genuinely nutritious and satisfying snacks.
7. Rethink Breakfast
Breakfast cereals and pastries are some of the biggest sugar offenders. Start your day with a protein-rich, low-sugar breakfast like eggs, avocado toast, or a smoothie made with veggies, unsweetened almond milk, and a handful of berries. You'll stay full longer and avoid the mid-morning sugar crash. Try these quick breakfast ideas for an extra energy boost that will last all morning!
8. Explore Healthier Alternatives
When baking, you can typically find a natural alternative to processed sugar that adds flavor and health benefits. In lieu of sugar, try adding mashed bananas to your berry muffins. Toss a handful of pitted dates into your next smoothie for some naturally sweet fiber. What about using applesauce in your next batch of oatmeal cookies? With these options, you’ll still get a sweet treat with a healthier twist.
9. Mind Your Sauces and Condiments
Ketchup, barbecue sauce, and other condiments can be surprisingly high in sugar. Use these sparingly, or make your own versions at home. A homemade tomato sauce or ketchup can add flavor without the extra sugar. This homemade ketchup will quickly become your favorite condiment!
10. Enjoy Sweets Mindfully
Reducing sugar doesn’t mean you have to eliminate sweet treats entirely. When you indulge, do so mindfully. Savor each bite and enjoy the experience. Balance is key!
We’ve covered a lot of ground here, but let’s be honest. When you may already have to work around dietary restrictions, allergies, or preferences, figuring out where to make even more cuts in your nutrition regimen can be overwhelming. Working with a WAG coach can give you personalized direction that makes you feel spoiled rather than restricted.
The Sweet Bottom Line
Cutting back on added sugars doesn’t mean cutting out the sweet joys of life. With these ten tips, you can enjoy your meals and treats without overloading with sugar. Remember, it’s all about making smarter choices and being mindful of what you’re eating. Your body (and your taste buds) will thank you for it. Happy eating, sweet friends!
