One of the best ways to improve your health is reducing the amount of sugar you eat — but that’s easier said than done.
Americans are struggling with this:
On average, we consume 6 cups of the sweet stuff per week, or 312 cups per year. That’s well in excess of the recommended limit of 1 cup per week for women and about 1 1/4 cups per week for men.
Beyond the sugary foods we know we’re eating, the sweetener is hiding in many surprising places — including savory foods and those with a faux health-food halo.
No wonder we need some practical, simple strategies to eat less sugar. Here are four steps you can take.
Step 1) Prevent cravings.
It’s a lot easier to moderate sugar intake when you can avoid the urge to consume it in the first place. These strategies can help:
- Hydrate with water. It’s easy to mistake thirst for a sugar craving.
- Balance your blood sugar. Plan your meals around vegetables, healthy fats, and protein. Cravings often result from a spike in blood sugar — and subsequent crash — from meals that are rich in simple carbs and lacking in protein and fat. (See “How to Balance Your Blood Sugar” to learn more.)
- Reinvent your snacks. Try olives, avocado, nuts, plain Greek yogurt, boiled eggs, or cheese instead of sugary treats.
- Get good sleep. When you’re sleep deprived, appetite-regulating hormones trigger cravings.
- Maintain a nutrient-rich diet. Deficiencies in certain vitamins and key minerals, such as magnesium, can cause cravings. A high-quality multivitamin can help remedy nutrient deficits.
Step 2) Evaluate the sugar content of foods you eat, then avoid them or swap them.
Begin by understanding how much you’re consuming. For one week, check your food labels without judgment. Once you have a better idea of your top sources of sugar, plan to either avoid that food or swap it for a healthier alternative.
Step 3) If it’s a sugar source you’re not ready to eliminate, reduce the serving size or frequency.
Though completely eliminating added sugar is commendable, it’s also tough. This approach can offer more staying power.
Step 4) Choose your indulgences mindfully.
We tend to consume most of our sugar mindlessly, but if there’s a certain item that includes added sugar and has a special meaning or nostalgic appeal, plan for it. Think of it this way: Leftover breakroom muffins are unlikely to evoke the same emotions as Grandma’s pecan pie at your family’s Thanksgiving dinner.
Regularly ask yourself, “Is this indulgence meaningful?” It can help you prioritize when to enjoy a sugary treat and when to skip it.
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