4 Tips to Cut Down on Added Sugar and Avoid Health Risks

08/16/2024

Make Checking Labels your Habit! 

If you are one of those people who think eating less sugar means avoiding sweet foods, you may be wrong. Sugar can be hidden in the least expected items, like ketchup and granola. Therefore, you should read labels before getting and eating anything. Most manufacturers are bound to mention the added sugar on the label of the food items. Food items that come with added sugar have a list of total carbohydrates under that category.

On the other hand, you can also look at the ingredient list to determine the sugar quantity. The position of sugar on the ingredient list determines its quantity. The higher its position on the ingredient list, the higher the quantity.

There are more than 50 names for added sugar, which can make it difficult for people to spot it. Therefore, have a look at the other names for added sugar so that you can easily spot it while buying or eating anything:

• Rice syrup

• Invert sugar

• Molasses

• Caramel

• Dextrose

• Maltase

• Cane sugar

• Cane juice

• High fructose corn syrup

Prioritize Eating Whole Foods!

Eating whole foods can do wonders for your health, as they are free of addiction and other artificial substances. Whole foods are neither processed or refined. Examples of whole foods are fruits, whole grains, vegetables, and meat on the bones.

On the other hand, processed foods are made with high amounts of fat, salt, sugar & additives to make them appetizing. As a result, you find it hard to cut back on such food items. 

Examples of ultra-processed food are soft drinks, chips, fast food, and sugary cereals.

Around 90% of Americans consume added sugar via processed food items, while only 8.7% of added sugar comes from food prepared at home from scratch. Therefore, you should prioritize making food at home from scratch to avoid eating added sugar.

Make Protein your Friend! 

Many studies show a potential link between increased added sugar intake and weight gain. Therefore, sticking to a diet lower in added sugar and high in protein & fiber leads to opposite results, reducing appetite and encouraging fullness all day.  Whether you are on a weight loss journey or working towards a healthier you, increasing protein intake and reducing added sugar will surely result in favorable outcomes.

It has been observed that protein intake helps to reduce food cravings. A study conducted a few years back revealed that leveling up the protein by 25% resulted in reduced cravings by almost 60%. 

While working on cutting back on sugar, try to include protein-rich whole foods such as nuts, avocados, meat, fish, eggs, and full-fat dairy products in your diet.

Making Sleep a Non-negotiable Habit!

Getting 7 to 8 hours of sleep daily not only improves your physical health but also your mental health in the long term. Poor sleep habits are always linked to several mental health problems, such as anxiety, depression, lack of concentration, etc. The physical symptoms you may have due to poor sleeping habits are feeling tired, sleepy, and yawning throughout the day. Therefore, you should make your sleeping schedule non-negotiable in order to stay healthy and safe.

Not getting enough or good sleep even possesses the potential to affect your food choices, making you prone to go for food items higher in fat, calories, sugar, and salt. Eating such foods can result in severe health conditions in the long term, such as heart disease, type 2 diabetes, hypertension, and many more. 

A study conducted in the year 2015 revealed that people who hit the sack late at night and woke up without getting enough sleep ate more junk food, sugary drinks, and calories than those who went to bed earlier and slept well.

In addition to the above, a recent study showed the link between higher intake of added sugar and increased risk of developing insomnia in postmenopausal women. Therefore, everyone, irrespective of their age, should focus on cutting back on sugar intake. You will be able to see the drastic changes in your overall health within a few months. You may find it challenging initially, but once you get accustomed to it, you will be grateful for the choices you made. 

If you have been trying for a long time to cut back on sugar but are still unable to do it, getting enough sleep on a daily basis can help you regain control over your choices.

What Conditions can be Triggered by Consuming Too Much Sugar?

Cutting back on sugar can contribute to better health and disease-free life. Added sugar is something that can be seen in the most unexpected food items, such as peanut butter and marinara sauce. Therefore, you should cut back on it to stay safe and healthy. Consuming too much sugar can trigger a wide range of diseases, for example:

• Weight gain

• Increased risk of cardiovascular problems

• Frequent acne breakout

• Elevated risk of type 2 diabetes

• Fasten skin aging process

• Put you at the risk of developing depression

• Drains your energy

In order to prevent yourself from such conditions, try cutting back on added sugar. A healthy inside always starts from a healthy outside. Take a step back today and make a plan toward a healthier you. It takes nothing to be healthy but unwavering determination and courage.

The Takeaway: 

Most Americans consume more added sugar than recommended, resulting in an increased risk of coming across severe ailments, for example, type 2 diabetes, heart disease, hypertension, cancer, obesity, etc. Therefore, it is imperative to cut back on its obvious sources, such as processed food, sodas, desserts, etc. Along with this, you should also keep an eye on its hidden sources as well. In order to reduce your added sugar intake, consume whole food, check labels, get enough sleep, and take a lot of protein.

FAQs

1. What are some ways to reduce added sugar?

As listed earlier, cutting back on sugar can result in improved well-being. In order to cut back on sugar, try the following ways:

• Review the ingredient list before you buy anything

• Take enough sleep daily as per your age

• Try to increase your protein intake

• Consume more whole foods along with fruits and vegetables

• Stay away from sugary drinks and desserts

2. How do you make sugar less harmful?

The higher you consume added sugar, the higher the risk of developing serious health conditions. In order to make sugar less harmful, try to reduce its intake. There is a plethora of ways that can help you to minimize its consumption, such as:

• Opt for healthy alternatives to sweeten your food, such as jaggery.

• Look out for the sources where you consume it a lot and try reducing its consumption.

• Be the food label expert.

3. What are 3 different ways you can limit eating less sugar?

If your goal is to attain optimal weight or keep your health in check, try to avoid or reduce consuming sugar through your diet. Stick to these ways to limit your sugar intake:

• Increase the intake of whole foods

• Cut back on sugary breakfast options

• Use natural zero-calorie sweeteners

4. What are two ways of reducing sugar?

There are thousands of ways that can help you cut back on sugar intake. However, the following are the easiest ways out of all: 

Keep yourself away from sugary drinks:

Most Americans get added sugar via sugary drinks such as sodas, sports drinks, energy drinks, etc. Also, other beverages that are considered healthy, such as smoothies and juices, can have a shocking amount of sugar. Therefore, try to replace such drinks with healthy ones.

Increase whole foods intake:

Avoiding ultra-processed foods will prevent you from eating excessive sugar, salt, fat, etc. Whole food items are neither processed nor refined. Whole food includes grains, vegetables, meat on the bone, legumes, fruits, etc.