10 Ways to Reduce Sugar Intake
Looking for ways to reduce sugar intake? If you want to improve your health by reducing sugar, try eliminating these hidden sugars from your diet to see an improvement.
Hi, I’m Chantal, a certified personal trainer and nutrition coach. Today I want to talk about something that can have a big impact on your health: cutting back on sugar.
Most of us already know that things like soda, candy, and ice cream are full of sugar. But sugar hides in a lot of everyday foods too, even in foods that don’t even taste sweet.
Natural sugars found in whole foods like fruits and vegetables aren’t the problem. They come with fiber, vitamins, and minerals that your body needs.
The issue lies with added sugars in processed foods. These added sugars don’t provide much nutritional value and can lead to blood sugar spikes, energy crashes, cravings, and weight gain.
Food manufacturers use over 60 different names for sugar on nutrition labels, like dextrose, maltodextrin, and corn syrup. In fact, nearly 74% of packaged foods contain some form of added sugar.
So if you’re trying to eat better, it helps to know where sugar might be sneaking in.
Why Reducing Sugar Is Important
As I mentioned before, there are several forms of sugar. Sugars are present in natural foods (fruits, veggies, etc.) as well as most processed foods.
But it’s okay to consume those naturally occurring sugars since they’re accompanied by fiber, vitamins, and other important nutritional compounds.
When you consume added refined sugar, your body doesn’t process them the same as it would with things like fruits and vegetables. Click to read my tips for eating healthy at restaurants!
You’re likely to over-consume these hidden sugars and if they aren’t burned right away, they’ll be stored as fat. That’s because sugars do give you energy, but they aren’t meant to give you long-term energy and aren’t as readily used as say, carbohydrates.
Because of that, sugar is likely the culprit of weight gain for many people. As you can imagine, it’s critical to cut back on sugar. And, while a sugar-free diet can be out of reach for most, cutting back can be pretty simple.
The gist: Sugar from any source can be overeaten. But since sugars from fruits, veggies, and other plant-based foods contain a high nutritional value, they’re generally justified.
So – all of that being said, let’s get to my list of simple ways to reduce sugar intake. Here are 10 common sources of hidden sugar that you should be aware of!
10 Ways to Reduce Sugar Intake
1. Drinks
Obvious sources include sodas and energy drinks, but have you seen how much sugar there is in the fruit juice you’re giving your kids?
How about your daily coffee and creamer? Drinks are extremely likely to be full of hidden sugars. (According to this article, your Starbucks drink might have up to 25 teaspoons of sugar!)
That’s why pediatricians recommend limiting your kids’ juice consumption – because even things that seem healthy can be deceivingly high in sugar. If you give your kids juice, water it down to make it go further and contain less sugar per serving.
There are a lot of other ways to consume vitamins that are often found in juices (like vitamin C). This is one of the easiest ways to cut back on sugar.
2. Yogurt
Wondering how to cut down on sugar? Check your yogurt!
Even the healthiest-seeming Greek yogurts containing probiotics, calcium, and protein can have a lot of sugar. (Kids yogurts are the worst, plain yogurt seems to be the best.)
Check your yogurt containers and, next time you’re at the store, opt for lower sugar. Even if it’s just a few grams in difference!
3. Breads
Breads don’t usually taste sugary, but they often are. I’m not just talking about pastries, I’m talking about the toast you’re having every day at breakfast and the rolls you’re having with dinner.
Compare a few bread brands and types at the store and choose wisely!
Tip: Be extra careful when selecting whole wheat breads. Some studies have found that they contain more added sugar than white breads so as to mask the flavor of the whole grains.
4. Dehydrated Foods
Eating things like dried bananas and beef jerky might seem like an easy way to get “healthy” nutrients in, but be wary.
Store-bought dehydrated foods often have added sugar. Look for options that are labeled “dry” or simply check the ingredients for added sugars.
Also, remember that dehydrated foods can lose quite a bit of their nutritional value, so it’s still better to opt for fresh or frozen fruits and veggies.
5. Sauces
Just like bread, many sauces don’t usually taste sweet. But that doesn’t mean they don’t contain hidden sugars. (Watch out for spaghetti sauce!)
A little bit of sugar is necessary in a lot of acidic sauces, but pay attention to portion sizes if you’re going to opt for them. You can also find a lot of low-sugar options at the store.
6. Condiments
Ketchup, ranch, teriyaki, and BBQ sauce are big on hidden sugars. Take it easy with your condiments or switch to “no-sugar-added” options.
At restaurants, opt for condiments on the side. If you’re at home, another good option is to make your own!
7. Canned Foods
Canned fruit and vegetables can have a lot of hidden sugars, too. Luckily, cans are usually labeled as either, “packed in syrup,” “packed in juice,” or, “packed in water.”
Opt for canned foods that are just in water to lower your sugar intake, or simply opt for fresh foods to get the most fiber and vitamins, too.
8. Frozen Meals
If you’re still looking for ways to reduce sugar intake, consider taking a look at your favorite frozen meals.
Most frozen fruits and veggies are okay, but what about frozen meals like TV dinners and your family-sized lasagna?
What about your chicken wings and frozen Chinese foods? These things tend to be packed with sugar and sodium. Be careful what you pick!
9. Cereals
An easy way to get too much sugar is to consume cereal. If you’re serious about cutting sugar from your diet, this one is a biggie.
Kids’ cereals are the worst, but don’t let the others fool you. Even cereals that may seem completely safe can be high in sugar. Some cereals contain as much sugar per serving as a can of soda! Plain is generally the way to go when it comes to cereals.
10. Prepackaged Snacks
Anything that isn’t fresh is potentially full of sugar. (Remember that up to about 74% percent of packaged foods have it added.)
That doesn’t mean that all packaged foods are bad – it just means that fresh or raw foods are best. (Here are some good healthy breakfast snack ideas.) An easy way to stay away from these foods is to do most of your shopping on the outer perimeter of the store.
This is where fresh and perishable foods are usually located.
Final Thoughts on These Ways to Reduce Sugar Intake
Cutting back on sugar doesn’t have to be overwhelming. Once you know what to look for, you can start making small, manageable changes. Read labels, try simple swaps, and focus on whole foods when possible.
It’s not about being perfect, it’s about being aware and making better choices when you can. Do your best, and you’re halfway there!
Until next time,
Chantal from Ironwild Fitness
