{"id":1307,"date":"2022-11-27T08:53:36","date_gmt":"2022-11-27T08:53:36","guid":{"rendered":"https:\/\/preprod.cookingenie.com\/content\/?p=1307"},"modified":"2026-04-02T13:06:27","modified_gmt":"2026-04-02T13:06:27","slug":"eat-less-sugar-5-quick-tips-to-cut-down-on-your-sugar-intake","status":"publish","type":"post","link":"https:\/\/cookingenie.com\/content\/blog\/eat-less-sugar-5-quick-tips-to-cut-down-on-your-sugar-intake\/","title":{"rendered":"Eat Less Sugar: 5 Quick Tips to Cut Down on Your Sugar Intake"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #12334e;color:#12334e\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #12334e;color:#12334e\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/cookingenie.com\/content\/blog\/eat-less-sugar-5-quick-tips-to-cut-down-on-your-sugar-intake\/#How_much_sugar_is_too_much\" >How much sugar is too much?&nbsp;&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/cookingenie.com\/content\/blog\/eat-less-sugar-5-quick-tips-to-cut-down-on-your-sugar-intake\/#The_problem_with_a_lot_of_sugar\" >The problem with a lot of sugar&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/cookingenie.com\/content\/blog\/eat-less-sugar-5-quick-tips-to-cut-down-on-your-sugar-intake\/#You_might_be_consuming_more_sugar_than_you_realize\" >You might be consuming more sugar than you realize&nbsp;&nbsp;&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/cookingenie.com\/content\/blog\/eat-less-sugar-5-quick-tips-to-cut-down-on-your-sugar-intake\/#Added_sweeteners_in_our_diet\" >Added sweeteners in our diet&nbsp;<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/cookingenie.com\/content\/blog\/eat-less-sugar-5-quick-tips-to-cut-down-on-your-sugar-intake\/#Natural_Sweeteners\" >Natural Sweeteners&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/cookingenie.com\/content\/blog\/eat-less-sugar-5-quick-tips-to-cut-down-on-your-sugar-intake\/#Processed_Sweeteners\" >Processed Sweeteners&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/cookingenie.com\/content\/blog\/eat-less-sugar-5-quick-tips-to-cut-down-on-your-sugar-intake\/#Is_it_healthy_or_harmful\" >Is it healthy or harmful?&nbsp;<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/cookingenie.com\/content\/blog\/eat-less-sugar-5-quick-tips-to-cut-down-on-your-sugar-intake\/#Tips_to_cut_back_on_sugar\" >Tips to cut back on sugar&nbsp;<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/cookingenie.com\/content\/blog\/eat-less-sugar-5-quick-tips-to-cut-down-on-your-sugar-intake\/#Conclusion\" >Conclusion&nbsp;<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n<p><span data-contrast=\"none\">According to the American Heart Association, the average adult consumes about <\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/what-is-healthy-eating\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"><span data-contrast=\"none\">22 teaspoons of sugar per day<\/span><\/a><span data-contrast=\"none\">, 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?\u00a0<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span data-contrast=\"none\">It is high in calories and can contribute to weight gain.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">It raises your blood sugar levels, leading to type 2 diabetes.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">It increases your risk of heart disease by causing damage to your arteries.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-much-sugar-is-too-much-nbsp-nbsp\"><span class=\"ez-toc-section\" id=\"How_much_sugar_is_too_much\"><\/span><b><span data-contrast=\"none\">How much sugar is too much?&nbsp;<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-contrast=\"none\">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.&nbsp;<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/p>\n\n\n\n<p><span data-contrast=\"none\">When choosing foods and beverages, check the nutrition label for their sugar. You may also want to avoid foods and drinks high in &#8220;added sugars,&#8221; such as cakes, cookies, candies, and sugary beverages.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-problem-with-a-lot-of-sugar-nbsp\"><span class=\"ez-toc-section\" id=\"The_problem_with_a_lot_of_sugar\"><\/span><b><span data-contrast=\"none\">The problem with a lot of sugar<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-contrast=\"none\">While sugar may taste sweet, consuming too much can lead to serious health problems. Here are some ways that sugar can cause harm:<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><b><span data-contrast=\"none\">Contribute to weight gain:<\/span><\/b><span data-contrast=\"none\"> 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.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n\n\n\n<li><b><span data-contrast=\"none\">Triggers inflammation:<\/span><\/b><span data-contrast=\"none\"> Inflammation is the body&#8217;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.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n\n\n\n<li><b><span data-contrast=\"none\">Affects hormone levels:<\/span><\/b><span data-contrast=\"none\"> 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).<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n\n\n\n<li><b><span data-contrast=\"none\">Damages the liver: <\/span><\/b><span data-contrast=\"none\">The liver is responsible for processing all the sugar consumed. Too much sugar can overload the liver and lead to fatty liver disease.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n\n\n\n<li><b><span data-contrast=\"none\">Shortens life expectancy: <\/span><\/b><span data-contrast=\"none\">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.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n\n\n\n<li><b><span data-contrast=\"none\">Causes cavities:<\/span><\/b><span data-contrast=\"none\"> 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.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-you-might-be-consuming-more-sugar-than-you-realize-nbsp-nbsp-nbsp\"><span class=\"ez-toc-section\" id=\"You_might_be_consuming_more_sugar_than_you_realize\"><\/span><b><span data-contrast=\"none\">You might be consuming more sugar than you realize&nbsp;&nbsp;<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-contrast=\"none\">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.&nbsp;<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/p>\n\n\n\n<p><span data-contrast=\"none\">In addition, many of us drink sugary beverages such as soda and fruit juice. While they may seem harmless, <\/span><a href=\"https:\/\/www.rethinksugarydrink.org.au\/how-much-sugar\" rel=\"nofollow\"><span data-contrast=\"none\">these drinks have copious amounts of sugar<\/span><\/a><span data-contrast=\"none\">. 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:<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><b><span data-contrast=\"none\">Breakfast cereals: <\/span><\/b><span data-contrast=\"none\">Many types of popular breakfast cereal contain sugar, including those marketed as &#8220;healthy.&#8221; A single serving of some can have as much as 30 grams of sugar.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n\n\n\n<li><b><span data-contrast=\"none\">Flavored yogurt: <\/span><\/b><span data-contrast=\"none\">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.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n\n\n\n<li><b><span data-contrast=\"none\">Granola bars:<\/span><\/b><span data-contrast=\"none\"> 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.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n\n\n\n<li><b><span data-contrast=\"none\">Sports drinks: <\/span><\/b><span data-contrast=\"none\">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.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<\/ol>\n\n\n\n<p><span data-contrast=\"none\">These are just a few examples of foods containing hidden sugars. To reduce <a href=\"https:\/\/cookingenie.com\/content\/blog\/take-control-of-your-health-by-lowering-sodium-and-sugar-intake\/\"><strong>sugar intake<\/strong><\/a>, you must be aware of the potential sources of hidden sugars in your diet.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-added-sweeteners-in-our-diet-nbsp\"><span class=\"ez-toc-section\" id=\"Added_sweeteners_in_our_diet\"><\/span><b><span data-contrast=\"none\">Added sweeteners in our diet<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-contrast=\"none\">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?<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-natural-sweeteners-nbsp\"><span class=\"ez-toc-section\" id=\"Natural_Sweeteners\"><\/span><b><span data-contrast=\"none\">Natural Sweeteners<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span data-contrast=\"none\">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.&nbsp;<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/p>\n\n\n\n<p><span data-contrast=\"none\">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.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-processed-sweeteners-nbsp\"><span class=\"ez-toc-section\" id=\"Processed_Sweeteners\"><\/span><b><span data-contrast=\"none\">Processed Sweeteners<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span data-contrast=\"none\">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.&nbsp;<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/p>\n\n\n\n<p><span data-contrast=\"none\">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.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-is-it-healthy-or-harmful-nbsp\"><span class=\"ez-toc-section\" id=\"Is_it_healthy_or_harmful\"><\/span><b><span data-contrast=\"none\">Is it healthy or harmful?<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span data-contrast=\"none\">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.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-tips-to-cut-back-on-sugar-nbsp\"><span class=\"ez-toc-section\" id=\"Tips_to_cut_back_on_sugar\"><\/span><b><span data-contrast=\"none\">Tips to cut back on sugar<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-contrast=\"none\">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:<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><b><span data-contrast=\"none\"> Focus on breakfast:<\/span><\/b><span data-contrast=\"none\"> 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.<br><\/span><span data-contrast=\"none\">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.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559685&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n\n\n\n<li><b><span data-contrast=\"none\"> Think before reaching for beverages:<\/span><\/b><span data-contrast=\"none\"> 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.<br><\/span><span data-contrast=\"none\">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.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559685&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n\n\n\n<li><b><span data-contrast=\"none\"> Check your food closet:<\/span><\/b><span data-contrast=\"none\"> 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.<br><\/span><span data-contrast=\"none\">By making simple changes like these, you can drastically reduce the amount of sugar in your diet. Consider reading <a title=\"Know what\u2019s in your food: Making sense of food labels\" data-wpil-keyword-link=\"linked\" data-wpil-monitor-id=\"186503\" href=\"https:\/\/cookingenie.com\/content\/blog\/know-whats-in-your-food-making-sense-of-food-labels\/\" class=\"wpil_keyword_link\">food labels<\/a> more carefully. Many foods that are known to be healthy contain substantial amounts of sugar. By being more <a href=\"https:\/\/cookingenie.com\/content\/blog\/eating-with-awareness-mastering-the-art-of-mindful-eating\/\"><strong>mindful of what you are eating<\/strong><\/a>, you can make better choices that will help you cut back on sugar and improve your overall health.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559685&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n\n\n\n<li><b><span data-contrast=\"none\"> Stealth sugar:<\/span><\/b><span data-contrast=\"none\"> 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.<br><\/span><span data-contrast=\"none\">Instead of buying readymade condiments, you can prepare them at home. This way, you can control how much sugar goes into the recipe. <\/span><br><span data-contrast=\"none\">Another option is to look for brands of ketchup that are lower in sugar. Some brands offer &#8220;no sugar added&#8221; or &#8220;reduced sugar&#8221; 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. <\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559685&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n\n\n\n<li><b><span data-contrast=\"none\"> Alternative to desserts: <\/span><\/b><span data-contrast=\"none\">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. <\/span><\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-conclusion-nbsp\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b><span data-contrast=\"auto\">Conclusion<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p><span data-contrast=\"none\">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 <a href=\"https:\/\/cookingenie.com\/content\/blog\/health-benefits-of-hiring-a-personal-chef\/\"><strong>health benefits<\/strong><\/a> are well worth it. So, take the first step today towards a healthier you.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":9,"featured_media":4126,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[2],"tags":[],"class_list":["post-1307","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.5 (Yoast SEO v27.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>5 Quick Tips to Cut Down on Your Sugar Intake<\/title>\n<meta name=\"description\" content=\"CookinGenie&#039;s blog offers 5 quick tips to help you cut down on your sugar intake. 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