By: Brittany Austin, National Director of Health and Wellness
Americans average approximately 270 calories of sugar daily, which is around 17 teaspoons a day, compared to the recommended 12 teaspoons per day, or 200 calories. Consuming too much sugar can impact your health from head to toe. Consuming too much sugar has been linked to an increased risk of obesity, heart disease, Type II Diabetes, cancer, sleep problems, and liver disease, just to name a few.
Before you start trying to eliminate ALL the sugar from your diet, it’s important to note that there are two different kinds of sugar: natural and added. Natural sugars are the ones naturally occurring in whole foods and provide fiber and antioxidants. These are the sugars found in fruit (fructose) and milk (lactose). These sugars offer nutritional value that keep your body healthy, provide fast yet stable energy, and keep your metabolism running steady. Added sugars, on the other hand, are added during the processing of packaged foods. They offer zero nutrients, add calories, and can be harmful in large quantities. Sources of added sugars might include sugary beverages, like soda and juices, desserts, sweet snacks, sweetened coffee and tea, and candy.
There are some simple ways to cut back on the amount of added sugar you consume. You do not have to eliminate it completely unless you want to. The goal, for most, is to simply cut back. Let’s look at some of the things you can do to live a lower-sugar life:
- Focus on eating whole, unprocessed foods – this will help to eliminate those added sugars!
- Swap sodas, energy drinks, juices, and sweet teas for water or unsweetened seltzers
- Drink your coffee black, or use milk instead of sweetened creamers
- Sweeten plain yogurt with fresh or frozen berries instead of buying flavored yogurt
- Consume whole fruits instead of sugar-sweetened fruit smoothies
- Look for cereals, granolas, and granola bars with under 4 grams of sugar per serving
- Swap morning cereal for a bowl of rolled oats
- Avoid alcoholic beverages that are sweetened with soda, juice, honey, sugar, or agave
- Shop the perimeter of the grocery store, focusing on fresh and frozen ingredients
Eating too much sugar can have a negative impact on your health. Keep added sugar to a minimum whenever possible and focus on whole foods. Consult with a dietician and/or therapy for additional help and support.