Book a chef near you

Choose your preference:

4 Persons

Eat Less Sugar: 5 Quick Tips to Cut Down on Your Sugar Intake

Eat less sugar 5 Quick Tips to Cut Down on Your Sugar Intake

According to the American Heart Association, the average adult consumes about 22 teaspoons of sugar per day, which is more than three times the recommended amount. High sugar intake leads to many health problems, including obesity, type 2 diabetes, and heart disease. Reducing sugar can be difficult, but making small changes is essential to improve your overall health. Why should you cut down on sugar? 

  • It is high in calories and can contribute to weight gain. 
  • It raises your blood sugar levels, leading to type 2 diabetes. 
  • It increases your risk of heart disease by causing damage to your arteries. 

How much sugar is too much?  

The American Heart Association (AHA) recommends that women consume no more than six teaspoons (25 grams) of sugar per day and men consume no more than nine teaspoons (36 grams) per day. This recommendation is the equivalent of about 100 calories (about 8 minutes of running) per day for women and 150 calories (about 12 minutes of running) per day for men.  

When choosing foods and beverages, check the nutrition label for their sugar. You may also want to avoid foods and drinks high in “added sugars,” such as cakes, cookies, candies, and sugary beverages. 

The problem with a lot of sugar 

While sugar may taste sweet, consuming too much can lead to serious health problems. Here are some ways that sugar can cause harm: 

  1. Contribute to weight gain: When you eat sugary foods, your blood sugar level rises, and your pancreas release insulin. Insulin then helps to store the sugar in your liver through glycogen. However, your liver can only hold so much glycogen, and any excess gets stored as fat. Over time, this can lead to weight gain. 
  2. Triggers inflammation: Inflammation is the body’s natural response to infection or injury. However, chronic inflammation can cause numerous health problems, such as heart disease and arthritis. Sugar contributes to inflammation in the body. 
  3. Affects hormone levels: Consuming too much sugar can disrupt the delicate balance of hormones in the body, leading to problems such as insulin resistance and PCOS (polycystic ovarian syndrome). 
  4. Damages the liver: The liver is responsible for processing all the sugar consumed. Too much sugar can overload the liver and lead to fatty liver disease. 
  5. Shortens life expectancy: A large study that followed over 6,000 people for eight years found that those who consumed 25% or more of their calories from sugar had a significantly increased risk of dying during the study period than those who consumed less sugar.  
  6. Causes cavities: When you eat sugary foods, the bacteria in your mouth feed on the sugar and produce acid. This acid then breaks down the tooth enamel, leading to cavities. 

You might be consuming more sugar than you realize   

Many of us are unaware of just how much sugar we consume daily. Sugar is not just an ingredient in candy and desserts; a wide variety of processed foods contain sugar, from bread and cereal to peanut butter and salad dressing.  

In addition, many of us drink sugary beverages such as soda and fruit juice. While they may seem harmless, these drinks have copious amounts of sugar. As a result, we may be consuming more sugar than we realize. Here are some examples of common foods that contain high levels of sugar: 

  1. Breakfast cereals: Many types of popular breakfast cereal contain sugar, including those marketed as “healthy.” A single serving of some can have as much as 30 grams of sugar. 
  2. Flavored yogurt: Yogurt is a healthy food, but many commercially available yogurts have added sugar. A cup of flavored yogurt can contain up to 40 grams of sugar. 
  3. Granola bars: If you have been thinking of granola bars as a healthy snack, they can be remarkably high in sugar. A single bar can contain up to 15 grams of sugar. 
  4. Sports drinks: Marketers often tout them as a healthy way to rehydrate after exercise, but these can be high in sugar. A single bottle of sports drink can contain up to 34 grams of sugar. 

These are just a few examples of foods containing hidden sugars. To reduce sugar intake, you must be aware of the potential sources of hidden sugars in your diet. 

Added sweeteners in our diet 

The modern diet contains added sweeteners, from sugar and honey to corn syrup and molasses. While some sweeteners are natural, others are highly processed and refined. So, are they healthy or harmful? 

Natural Sweeteners 

Let us start with natural sweeteners. Sugar is made from sugar cane or sugar beets and is composed of sucrose molecules. It has been a sweetener for centuries and is safe in moderation. However, too much sugar can lead to weight gain, tooth decay, and type 2 diabetes.  

Honey is another popular natural sweetener made by bees from flower nectar. Like sugar, it is composed of sucrose molecules. Honey has fewer calories than sugar and contains vitamins, minerals, and antioxidants. However, it can still cause weight gain if consumed in excessive amounts. 

Processed Sweeteners 

Now let us look at processed sweeteners. Corn syrup is made from corn starch and is composed of glucose molecules. It is often used in processed foods because it is cheaper than sugar and has a longer shelf life. However, corn syrup has been linked to obesity and type 2 diabetes.  

Artificial sweeteners are also widely used in processed foods. They are usually many times sweeter than sugar but have very few calories. While artificial sweeteners are a healthy alternative to sugar, recent studies have shown that they may cause weight gain and other health problems. 

Is it healthy or harmful? 

So, are added sweeteners healthy or harmful? The answer is that it depends on the type of sweetener you consume. In moderation, natural sweeteners like sugar and honey are safe, but you should consume processed sweeteners like corn syrup and artificial sweeteners with caution. 

Also Read: 61 shades of sugar

Tips to cut back on sugar 

The added sugar in processed foods can harm your health, causing weight gain, diabetes, and other chronic conditions. Luckily, there are a few simple steps you can take to cut back on your sugar intake: 

  1. Focus on breakfast: It is no secret that most people consume too much sugar. The average American consumes about 22 teaspoons of sugar every day, which is far more than the recommended limit of 6 teaspoons. One of the best ways to reduce sugar intake is to focus on breakfast.
    Breakfast usually includes sugary items like flavored oatmeal, pancakes, and waffles. However, there are several ways to make a healthier breakfast low in sugar. For example, you could try plain oatmeal with fresh fruit or whole-grain toast with peanut butter.  
  2. Think before reaching for beverages: Reducing sugary drinks is one of the simplest ways to reduce sugar intake. When choosing a beverage, consider whether you need added sugar. Water, unsweetened coffee, tea, and milk are all great options to help you stay hydrated without loading up on sugar.
    If you choose a sugary drink, opt for a smaller size, or look for brands offering lower-sugar alternatives. With a bit of thought and effort, you can easily cut back on your sugar intake by making smarter choices regarding beverages. 
  3. Check your food closet: When cutting back on sugar, one of the best places to start is your kitchen. Look through your food pantry and identify any items high in sugar. Once you have made a list, see if you can swap them with healthier alternatives. For example, you could choose oatmeal or eggs instead of processed cereal. Or, instead of sugary snacks, you could snack on fruits and vegetables.
    By making simple changes like these, you can drastically reduce the amount of sugar in your diet. Consider reading food labels more carefully. Many foods that are known to be healthy contain substantial amounts of sugar. By being more mindful of what you are eating, you can make better choices that will help you cut back on sugar and improve your overall health.  
  4. Stealth sugar: One sneaky way sugar can find its way into your diet is through ketchup and other common condiments. While ketchup may not taste overly sweet, it contains a fair amount of sugar. The same is true for other condiments like BBQ sauce, honey mustard, and even some varieties of salsa.
    Instead of buying readymade condiments, you can prepare them at home. This way, you can control how much sugar goes into the recipe.
    Another option is to look for brands of ketchup that are lower in sugar. Some brands offer “no sugar added” or “reduced sugar” varieties. Or you could use less ketchup overall. Instead of smothering your burger in ketchup, try using it more sparingly as a dipping sauce or flavoring agent.  
  5. Alternative to desserts: Sometimes, it can be challenging to cut back on sugar when it is a ubiquitous part of our diets. One way to reduce sugar intake is to replace desserts with healthier options. For example, you could enjoy fruit instead of eating a slice of cake. Or, if you are craving something chocolatey, you could have a few squares of dark chocolate instead of a candy bar.

Conclusion 

Reducing sugar intake can be achieved by making minor changes to your diet and lifestyle. You can quickly reduce sugar intake by replacing sugary drinks with water or unsweetened alternatives, eating more whole foods, and limiting processed snacks and sweets. Additionally, watching portion sizes and being mindful of added sugars in foods can help you stay within your desired sugar budget. Making these changes may require some effort initially, but the health benefits are well worth it. So, take the first step today towards a healthier you. 

Author Profile

George Zappas

Executive Chef

George Zappas, CookinGenie's Executive Chef, is a passionate culinary professional with 15+ years of experience. George calls Cincinnati home and is dedicated to creating unforgettable dining experiences, mentoring chefs, and inspiring food exploration.

You May Also Like

Meal Delivery vs. Personal Chef

Apr 19, 2023

Why Hiring a Personal Chef is Much Better than Online Food Delivery?

Have you ever found yourself in a situation where you are too busy to cook but still want to eat healthy and delicious meals? Well, you’re not alone. Many people...

Read More

Cincinnati Chilli

Jun 14, 2023

A Guide to Cincinnati Chili: A Must-Try Flavor Adventure

Step into the vibrant culinary world of Cincinnati – a place where gourmet dreams come true. Amidst the bustling streets and enchanting neighborhood, Cincinnati Chili captivates the taste buds and...

Read More

Food Plating Tools

Jan 08, 2023

The Essentials: Must-Have Food Plating Tools for Every Home Kitchen 

Creating a beautiful and delicious meal requires the right tools. Having the right equipment in the kitchen allows you to create any flavor combination you can imagine while artfully presenting...

Read More

Eating with a Conscience Sustainable Seafood Choices

Feb 24, 2023

Eating with a Conscience: Sustainable Seafood Choices 

Seafood is a delicious and nutritious source of protein, but not all seafood is created equal. In fact, many species are being overfished, causing damage to our oceans and threatening...

Read More

Valentine’s Day Gift Ideas - CookinGenie

Feb 07, 2022

10 Unique Valentine’s Day Gift Ideas for 2022

Valentine’s Day is around the corner. So are you ready with something special for your special someone? If you’re feeling a bit stuck as you don’t want to get them...

Read More

team dinner at home to celebrate a work anniversary - cookinGenie

Nov 01, 2021

How to organize a team dinner at home to celebrate a work anniversary?

For some, going through the motions of getting to work and clocking out is as much effort as they want to put into their job. Often, they don’t feel that...

Read More

Things to Do in Columbus

Sep 11, 2023

6 Things to Do in Columbus, Ohio This Summer

Are you looking for exciting activities to make the most of your summer in Columbus, Ohio? Look no further! This blog will provide a comprehensive guide to six fantastic experiences...

Read More

Top Wineries and Vineyards in Ohio _ Wine Trails

Nov 11, 2022

Top Wineries and Vineyards in Ohio | Wine Trails

Ohio is home to numerous wineries and vineyards, making it the perfect destination for a wine-fueled getaway. And with several wine trails crisscrossing the state, it’s easy to plan an...

Read More

ChickenPadThai -CookinGenie

Dec 23, 2020

Pad Thai: The Noodle Dish that Helped Build a Nation

For many people, pad Thai—the delectable sweet, sour, and spicy stir fry of rice noodles, tofu, eggs, veggies, bean sprouts, crushed peanuts, and an umami-rich sauce that can be found on the menu of virtually every Thai...

Read More

Book A Personal Chef

Don't settle for ordinary, elevate your event with a personal chef

You May Also Like

Thanksgiving Celebration Memorable in Cleveland

Jul 19, 2023

5 Ways to Make Thanksgiving Celebration Memorable in Cleveland

Thanksgiving is a cherished holiday that brings together family and friends to express gratitude for the blessings in our lives. It’s when we reflect on the things that matter most...

Read More

Valentine Day Surprise in Cleveland

Jul 17, 2023

Tips to Plan the Perfect Valentine’s Day Surprise in Cleveland

Valentine’s Day is a day to celebrate love and affection; it’s the perfect occasion to show your partner how much they mean to you and create lasting memories together. Planning...

Read More

Healthy Ingredients_Tahini

Jul 14, 2021

Healthy Ingredients – Tahini

If you’ve ever dipped a carrot or pita chip into a bowl of hummus, you’ve likely been the lucky beneficiary of tahini — an extremely common, yet not commonly known...

Read More

Eating with the Planet in Mind: Understanding Climate-Conscious Eating

Nov 30, 2022

Eating with the Planet in Mind: Understanding Climate-Conscious Eating 

Eating is not just about filling our stomachs – it is an opportunity to build a healthy and sustainable world. When we purchase food produced in an environmentally conscious manner,...

Read More

Corporate Event in Columbus

Jul 04, 2023

How To Have the Best Corporate Event in Columbus, Ohio

Organizing a successful corporate event can significantly impact your organization’s growth and reputation. When it comes to choosing a location for your next corporate event, there could be no better...

Read More

Cleveland Food Tour

Sep 05, 2023

How to Prepare for a Fascinating Cleveland Food Tour

Imagine strolling down vibrant streets lined with local eateries, the aroma of diverse cuisines wafting through the air, and your taste buds tingling with anticipation. Welcome to the world of...

Read More

Labor Day in Cleveland

Aug 09, 2023

Activities to Enjoy on Labor Day in Cleveland

Labor Day is more than just a day off; it’s a tribute to the hard work and dedication of the people who run our communities. This day honors the contributions...

Read More

Cincinnati Chilli

Jun 14, 2023

A Guide to Cincinnati Chili: A Must-Try Flavor Adventure

Step into the vibrant culinary world of Cincinnati – a place where gourmet dreams come true. Amidst the bustling streets and enchanting neighborhood, Cincinnati Chili captivates the taste buds and...

Read More

Alternatives to Eating at Cincinnati Restaurants

Jun 08, 2023

7 Best Alternatives to Eating at Cincinnati Restaurants

Are you planning to visit Cincinnati any sooner? Are you aware this city is a culinary paradise, celebrating its rich heritage through tantalizing tastes and flavors? Beyond traditional Cincinnati restaurants...

Read More

hubspot