How To Eat Less Sugar
Eat less Sugar For A Better Quality Of Life
We’ve all heard the horrible reports on how bad sugar is for you. You try to eat less sugar but in today’s “tricky” labeling of products it’s even more difficult. Just how much sugar are we eating? With obesity levels soaring to new heights every year, processed sugar intakes are the main culprits.
Sure, candy and sweetened beverages have a hand in the high consumptions of sugar. But researchers are also warning about watching out for anything that contains high fructose corn syrup. The findings show that this syrup may overwork the liver which can cause problems with your metabolism and possible liver disease.
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How Much Sugar Is Safe To Eat On A Daily Basis?
It’s easy to say “OK, I’ll eat less sugar” but many people do not know how much sugar is actually safe to consume. The American Heart Association recommends limiting the amount of added sugars you consume to no more than half of your daily discretionary calorie allowance. For most American women, this is no more than 100 calories per day and no more than 150 calories per day for men (or about 6 teaspoons per day for women and 9 teaspoons per day for men). This is not a one size fits all. Also keep in mind the best way to eat less sugar is through natural resources like fruit, then vegetables and protein.
Ideas To Help Eat Less Sugar
First off, like I said before, try to get your sugar sources from natural resources. Pick fruit with lower sugar counts like limes and lemons, strawberries, mushrooms, leafy greens and cauliflower to name a few. Make sure you track how much you are eating. Have an orange for breakfast, write it down. Get used to reading labels, carefully, as this is one of the best ways to eat less sugar! They don’t differentiate between added and natural sugars so be sure to look in the ingredient list for added sugars. look for words like organic sugar, concentrate, molasses, corn syrup, and anything with the dreaded ending of “ose”. One way to avoid labels is to go fresh as much as possible. When you snack, eat healthy snacks like almonds, avocados and make sure your regular meals contain at least 30 grams of protein. If your sweet tooth is really bothering you, try a greek yogurt and top it off with sliced almonds. Add a little raw honey or pure organic maple syrup will help to eat less sugar and should satisfy your needs. If your a coffee drinker, instead of using a store bought creamer, use a table spoon of Kerry Gold butter. Blend it up and it will give you a really nice froth topping that tastes great.
If you have a sugar addiction, read this. Take yourself off gradually and never beat yourself up if you give in to temptation. Give yourself credit for even tring to eat less sugar.
Sources
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Gillespie, K.M. (2023). “The Impact of Free Sugar on Human Health.”
https://pmc.ncbi.nlm.nih.gov/articles/PMC9966020/ PMC -
UCLA Health. “Kicking Your Sugar Addiction Will Lead to Better Health.”
https://www.uclahealth.org/news/article/kicking-your-sugar-addiction-will-lead-to-better-health UCLA Health -
Centers for Disease Control and Prevention (CDC). “Get the Facts: Added Sugars.”
https://www.cdc.gov/nutrition/php/data-research/added-sugars.html CDC -
NHS (UK). “Sugar: the facts.”
https://www.nhs.uk/live-well/eat-well/food-types/how-does-sugar-in-our-diet-affect-our-health/ nhs.uk -
World Health Organization / global guideline. “Recommended limit for free sugar intake.”
(as summarized by BetterHealth Victoria) https://www.betterhealth.vic.gov.au/health/healthyliving/sugar Better Health Channel -
National Geographic. “Giving up sugar can change your body for the better — within days.”
https://www.nationalgeographic.com/science/article/health-benefits-of-reducing-sugar National Geographic -
Healthline. “Sugar Detox: Symptoms, Side Effects, and Tips.”
https://www.healthline.com/health/sugar-detox-symptoms Healthline -
Sutter Health. “Tackling Sugar Cravings.”
https://www.sutterhealth.org/health/tackling-sugar-cravings Sutter Health
FAQ Section
Q1: Why is does it matter if I eat less sugar important for my health?
A1: Too much added sugar is linked to weight gain, obesity, type 2 diabetes, heart disease, insulin resistance, inflammation, and higher risk of chronic diseases
Q2: How much sugar is considered “too much”?
A2: Health authorities recommend that free/added sugar makes up less than 10% of total daily calories. In many cases, keeping added sugar below this limit (or ideally around 5%) reduces disease risk and helps maintain healthy weight.
Q3: What are common hidden sources of added sugar?
A3: Sugary drinks (sodas, sweetened coffees/teas), desserts, baked goods, processed snacks, condiments (ketchup, sauces), and some dressings often contain hidden added sugars, even if they don’t taste “sweet.”
Q4: What changes can I expect when I cut down on sugar?
A4: Benefits include weight regulation, more stable energy levels (less sugar “crash”), reduced inflammation, lower risk of diabetes and heart disease, improved skin health, better liver function, and improved overall body function.
Q5: Is it hard to quit sugar? Will I experience side-effects?
A5: It can be challenging – some people may experience withdrawal like symptoms (headaches, cravings, mood shifts) when drastically cutting sugar. The discomfort usually lasts a few days to a few weeks, but it subsides, and health benefits follow.
