The Importance of Reducing Added Sugars in Your Diet & 8 Tips on How to do so

I’m breaking down why reducing added sugars matters for your health – and sharing 8 simple, realistic tips to help you cut back.

When we talk about sugar, we’re talking about a broad group of simple carbohydrates (very different from complex carbohydrates!). The tricky part is that not all sugars are created the same.

Natural sugars are found naturally in whole foods like fruit, veggies, and dairy. They also come packed with fiber, vitamins, minerals, and antioxidants that benefit our health.

Here are some examples of natural sugars you’ll find in foods:

• Fructose – fruits and veggies
• Galactose – honey, dairy, fruits
• Glucose – fruits, honey, starchy veggies
• Lactose – dairy products
• Maltose – sweet potatoes, honey, fruits

Added sugars, on the other hand, are the types of sugars added during processing or cooking. These sugars don’t provide any nutrition – just extra calories that increase inflammation within the system. That’s why it’s important to be mindful of how many added sugars you’re consuming. Ultimately, we want to be consuming 25 grams or less per day, or about 6 teaspoons. The less we consume, the better we will fee.

Reducing Added Sugars in Your Diet

Added sugars will be found in both the nutrition fact label and ingredient list. When it comes to spotting added sugars, here are some common names to watch out for on labels:

• Anything ending in “ose” (like fructose, sucrose, maltose, dextrose)
• Anything with “syrup” in the name (like corn syrup, rice syrup)
• Sugars (like raw sugar, cane sugar, beet sugar, date sugar)

But to make it even more confusing, let’s dive into sugar substitutes.

Sugar Substitutes

Sugar substitutes are 200 to 700 times sweeter than regular table sugar, with many of them created from chemicals in a lab. While they might seem like an easy swap, they’re not always the best choice for your body. Sugar substitutes generally will not be mentioned on the nutrition fact label. Therefore, reviewing the ingredient list is crucial!

Novel sweeteners aren’t quite as processed as sugar alcohols or artificial sweeteners, but I still recommend limiting within your diet. Examples include:

• Monk fruit
• Stevia

Sugar alcohols usually end in “-tol.” You’ll often see these in “sugar-free” or “low-carb” products:

• Sorbitol
• Erythritol
• Xylitol
• Maltitol

Artificial sweeteners are the most heavily processed, lab-made sweeteners:

• Acesulfame potassium (Ace-K)
• Aspartame
• Saccharin

Potential Health Concerns:

When overconsuming both added sugars and sugar substitutes, your body will begin to let you know through different signs and symptoms:

• Digestive issues like gas, bloating, or loose stools
• Possible weight gain
• Increased inflammation
• Cardiovascular concerns (linked with higher risk of stroke and heart disease)
• Changing of taste buds, making you crave more sweet foods

8 Tips to Reduce Sugar Consumption

1. Read the nutrition fact label and ingredient list – Sugar sneaks into foods you wouldn’t expect like salad dressings, bread, and flavored yogurt. Check the nutrition fact label and ingredient list for hidden sugars. Begin to slowly swap out your common kitchen ingredients for cleaner options.
2. Choose drinks wisely – Sugary drinks are one of the biggest sources of added sugar; my coffee back in the day came with over 80 grams of added sugars! I recommend swapping sugary beverages for homemade cold brew, sparkling water, herbal teas, or infused water.
3. Build balanced meals – Pairing protein, healthy fats, and fiber with your carbs is a simple way to keep blood sugar steady and reduce mid-day sugar cravings. If you want to dive deeper into this topic, I share practical, real-life strategies inside Eat Well.
4. Snack smarter – Instead of cookies or candy, keep healthy snacks readily available.
5. Cut back on sweeteners slowly – If you usually add 2 teaspoons of sugar to coffee, for example, try cutting it to 1.5, then 1. Small, consistent changes make it easier to adjust your taste buds over time.
6. Make your own sauces & dressings – Store-bought condiments often have hidden sugars. Homemade versions give you control over the ingredients. Be sure to review my recipes for ideas!
7. Don’t skip meals – Skipping meals can lead to blood sugar dips that make you crave sweets later. Regular consumption of balanced meals and snacks help keep cravings in check, as they focus on stabilizing your blood sugars. If you’re interested in learning how to build a healthy, sustainable lifestyle, be sure to checkout Eat Well.
8. Satisfy your sweet tooth naturally – When you do want something sweet, choose whole-food options.

Ready to start cutting back on added sugars without feeling deprived?

Try a couple of these tips this week and see how much better you feel! And if you’re looking for more simple, realistic nutrition strategies, be sure to sign up for my newsletter – I’ll send you practical tips, recipes, and support right to your inbox.

Source

Facts about sugar and sugar substitutes. Johns Hopkins Medicine. (2024, June 20). https://www.hopkinsmedicine.org/health/wellness-and-prevention/facts-about-sugar-and-sugar-substitutes