5 Ways to Steer Clear of Added Sugar

Consider these facts about added sugar:

• On average, Americans get more than 13 percent of their daily calories from added sugars. The Dietary Guidelines for Americans recommend that added sugar account for less than 10 percent of the calories you consume each day. This is about 9 teaspoons (36 grams) for men and 6 teaspoons (25 grams) for women. 
• Consuming large amounts of sugar has been shown to contribute to chronic health conditions, like heart disease, type 2 diabetes, and fatty liver disease.

The Difference Between Added Sugars and Naturally-Occurring Sugars

Foods like milk and fruit contain naturally-occurring sugars. Added sugars are those that don’t occur naturally in foods and drinks, but are added during processing or preparation. They add calories but little nutrition. Added sugars are the ones you want to limit.

Added Sugars: Obvious and Hidden Sources

Some of the major sources of added sugars include:

• Sugar-sweetened beverages
• Desserts and sweet snacks
• Sweetened coffee and tea
• Candy 

However, added sugars can be found in many common grocery store items. For example, canned fruit in heavy syrup, marinara sauce, and various cereals are often packed with added sugars. 

How to Make Sugar-Smart Choices

It can be frustrating to figure out what is and what is not a smart choice when it comes to sugar. Here is a list of five ways to steer clear of added sugars. 

1. Limit Sugar-Sweetened Beverages

   Sugar-sweetened beverages include regular sodas, sports or energy drinks, and fruit drinks. These beverages can be loaded with added sugar. Another beverage with a sneaky high amount of sugar is 100% fruit juice. The recommended serving size for fruit juice is half a cup or 4 fluid ounces a day.
   
   Hot Tip 🔥 : Dilute 100% fruit juice with water to cut down on sugar even more, while still enjoying the flavor.

2. Swap Out Desserts

   In moderation, desserts like candy, cookies, cake, and ice cream can be part of a healthy diet. It is best to only have these types of foods every once in a while. If you have a sweet tooth and like to have something after dinner, there are other options. Try a fresh piece of fruit (apple, peach, berries), animal crackers, or dark chocolate (70% cocoa or higher).
   
   Hot Tip 🔥 : Swapping your dessert for fresh fruit will increase fiber, vitamins, and minerals in your diet.

3. Make Breakfast Less Sugary

   Breakfast cereals can add to your daily sugar intake. Sugary cereals, like Frosted Flakes, Honey Nut Cheerios, and Lucky Charms, can have 12 – 14 grams of sugar per 1 cup serving size. This is about 25% of your allotted daily added sugar intake. Granola is another culprit that contains large amounts of added sugar. Choosing breakfast items that are contain low to moderate amounts of sugar with fiber and protein will help to keep you full until lunchtime.
   
   Hot Tip 🔥 : Cereals low in sugar include Original Cheerios, All-Bran Flakes, and Special K Original Cereal. Add dried fruit or fresh fruit to sweeten the cereal while still limiting your added sugar intake.

4. Take Advantage of Nutrition Labels

   The nutrition label can help you decipher which products to choose at the grocery store. Look for items with 6 grams or less of added sugar listed on the nutrition label. It is helpful to review the number of servings per container and the serving size. Reading the nutrition label is a great way to compare food items like marinara sauce or canned fruit. Try to choose options lower in sugar.
   
   Hot Tip 🔥 : Sugar isn’t always called sugar. Common names for sugar found on the ingredients list include:
   
   • High fructose corn syrup
   • Cane sugar
   • Maltose
   • Dextrose
   • Molasses
   • Caramel

5. Monitor Portions

   The amount of a food you eat has an overall impact on the added sugar in your diet. When having a sweet dessert, stick to the recommended serving size whether it be for ice cream or cookies. People tend to underestimate their portions. It could be helpful to use a measuring cup to get an idea of what the serving size looks like in your bowl or plate.
   
   Hot Tip 🔥 : Using smaller bowls or plates can help reduce portion sizes. 

Cut Back on Added Sugar Gradually

Choose one or two of these tips to implement at a time. It can be overwhelming to make too many changes at once. Easing into new routines can help you be successful in making dietary changes.