Cut Back on Sugar: Simple Swaps for a Healthier Diet

It’s no secret, sugar is hard to resist! Sweeteners are found in a wide variety of foods, both naturally occurring and added. While sugar provides energy in the form of calories, it lacks essential nutrients. Excess consumption of added sugars can increase the risk of serious health issues, including heart disease, stroke, diabetes, and even certain cancers. This spring, cut back on sugar to take a key step toward a healthier lifestyle!

The process can feel overwhelming, especially with the convenience of processed foods in our fast paced lives, and the many hidden names for added sugars . However, making the effort to reduce sugar intake can lead to significant health benefits when done mindfully.

Step 1: Identifying Your Sugar Intake

Start by keeping a food journal. This simple habit can give you a clear picture of how much sugar you consume daily while also helping you track your overall eating patterns. A food journal is beneficial even after you’ve reduced your sugar intake, as it keeps you mindful of what you’re putting into your body.

For at least 3 to 5 days, log everything you eat and drink, including snacks. Be as detailed as possible. Many mobile apps make this easy by allowing you to scan barcodes for instant nutrition information. If you’re tracking manually, be sure to record portion sizes, meal times, and look up the sugar content of each serving online.

Sugar often disguises itself under different names, making it easy to overlook. When checking food labels, watch for terms like fructose, sucrose, glucose, lactose, cane juice, fruit juice concentrate, malt syrup, and molasses—all of which are just alternative forms of sugar.

Step 2: How Much is Too Much?

The American Heart Association recommends that men consume no more than 36 grams (9 teaspoons) of added sugar per day. Women should consume less than 25 grams (6 teaspoons) or less. For children, the amount of recommended daily sugar intake changes at different ages:

• 2-3 years old: no more than 19 grams (5 tsp) of sugar per day
• 4-5 years old: no more than 25 grams (6 tsp) of sugar per day
• 6-8 years old: no more than 30 grams (7 tsp) of sugar per day
• 9-13 years old: no more than 36 grams (9 tsp) of sugar per day

Keep in mind that natural sugars found in fruit, milk, and honey are not considered added sugars, and can be left off your calculations.

Step 3: Reducing Sugar Intake

To effectively reduce your sugar intake, start by cutting out soda and juice completely. These beverages are loaded with added sugars. Focus on whole, unprocessed foods that naturally contain essential nutrients. Incorporate plenty of fruit into your diet to satisfy your sweet tooth in a healthier way. Choose full-fat options, as they are often less processed than their low-fat counterparts.

Once you significantly cut back on sugar, you’ll likely notice a range of benefits. You may experience weight loss, increased energy during your workouts at LVAC, clearer skin, and even better dental checkups. Reducing sugar also supports heart health, lowers the risk of liver disease, and decreases the likelihood of developing type 2 diabetes.

Step 4: Making Healthy Swaps

Making your own DIY granola is a healthier alternative to store-bought versions because it allows you to control the ingredients and avoid unnecessary added sugars. Many packaged granolas contain added sugars, which can turn a seemingly healthy snack into a source of excess sugar. By making it yourself, you can choose wholesome ingredients and natural sweeteners like honey or maple syrup in moderation.

Making your own sauces and condiments lets you avoid the excessive sugar, preservatives, and additives often found in store-bought versions. Many commercial sauces contain high-fructose corn syrup and other hidden sweeteners. By making them at home, you can avoid the hidden sugar rush, and even add your own flavorful twists with spices and natural sweeteners, creating a healthier and more delicious alternative.

Many breakfast cereals and pre-packaged oatmeal are loaded with added sugars. These seemingly healthy options can lead to a morning sugar rush. These hidden sugars can lead to energy crashes and cravings later on. A great alternative is fresh, plain yogurt sweetened naturally with fruit. This option provides protein, probiotics, and fiber without the unnecessary added sugars.

Freshly popped popcorn at home is a healthier alternative to sugary cereal bars and chips, which often contain hidden sugars. Popcorn is a whole grain, naturally low in calories, and high in fiber, making it a satisfying snack. You can customize the flavor by adding your own seasonings, allowing you to control the amount of sugar or salt. Whether you prefer a savory or lightly sweetened option, homemade popcorn gives you a great without the excess sugar found in processed alternatives.

Missing soda? Try infusing your water with fresh fruits like kiwi, apple, lemon, and berries for a refreshing and naturally flavored alternative. This adds a touch of sweetness without the excess sugar found in soda. While it’s important to drink plain water regularly, fruit-infused water can help satisfy cravings for flavored drinks. Alternatively, a smoothie from the LVAC Juice Bar is a great option, offering a low-sugar way to get a protein boost.

Switching to natural nut butters can improve your diet, as many regular nut butters are packed with unhealthy additives. These extra ingredients can turn a nutritious snack into a source of unnecessary sugar and unhealthy fats. Natural nut butters, made with just nuts and maybe a pinch of salt, provide healthy fats, protein, and essential nutrients without the added sugar. Opting for homemade nut butters supports better heart health.

Sugar naturally occurs in many foods, but it’s important to manage your intake by avoiding added sugars and choosing natural alternatives. Simple at-home swaps can satisfy your cravings without the negative effects of added sugar. By cutting back, you may experience a range of other health benefits that support your overall well-being.

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^{Photos by Polina Tankilevitch, Rodion Kutsaiev, and cottonbro studio}