The average American consumes 17 teaspoons of added sugar daily, according to the Centers for Disease Control and Prevention. That’s more than two to three times the recommended amount. The USDA Dietary Guidelines for Americans recommends that adults consume less than 10% of calories from added sugar, or no more than 9 teaspoons (36 grams or 150 calories) for men per day and no more than 6 teaspoons (25 grams or 100 calories) for women per day. To put that into perspective, a single 12-oz. can of Coke contains 39 grams (or 10 teaspoons) of sugar.
So how did we get here?
It’s in our DNA to like sweet foods. Our earliest ancestors had to forage for food. Sweet foods were generally safe to eat and provided a quick source of energy when calories were scarce.
But now, added sugar is around every corner, and there is far more of it in our food supply than what is necessary for survival. In fact, added sugars are almost impossible to avoid. Overconsumption of these high-sugar and often low-nutrient-dense foods may play a part in the development of a variety of health concerns, including overweight and obesity, type 2 diabetes, heart disease, non-alcoholic fatty liver disease and even some cancers.
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Many foods processed with added sugars contain empty calories with little to offer nutritionally. When foods processed with added sugar make up a large portion of our diet, we have less space for more whole, nutrient-dense foods. This means an overall lower intake of natural foods that provide more of the necessary vitamins, minerals and fiber that are important to maintain health.
Types of added sugar
There are many different types of added sugar, which is different from natural sugars found in fruits, vegetables and milk. You may find these and other added sugars in the ingredient list:
Brown sugar
Corn syrup
High fructose corn syrup
Invert sugar
Malt sugar
Now that you know what to look out for, here are 5 ways to start reducing the added sugar in your diet:
Read labels
One of the easiest ways to reduce added sugar intake is by reading labels. While it’s no surprise to find added sugar in cookies, cakes and ice cream, it can also sneak into foods like yogurts, sauces, condiments, granola bars, breads and more. By reading labels, you can compare products and look for foods that contain less added sugar. Foods that contain 5% or less of the Daily Value (DV) are considered low in added sugar and should be chosen most often.
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It’s also important to pay attention to the serving size on the label, which may be less than what you would typically consume, to determine an accurate amount of added sugars consumed.
Cut back on sugary drinks
Sugar-sweetened beverages are the leading source of added sugar in our diet. A 12-ounce serving of soda can easily meet 78% of the recommended daily limit of added sugars. Meanwhile, a 12-ounce vanilla latte from your favorite coffee joint may set you back about 25 grams of sugar.
Swapping sugary beverages including soda, sports drinks, fruit drinks and sugary coffee and tea drinks for sugar-free options like water is recommended.
Enhancing water with fruits and herbs is one option to up hydration if plain water bores your taste buds.
If you’re in it for the bubbles, try swapping regular soda with low-sugar sodas, flavored seltzers or plain seltzer.
If coffee drinks are more your thing, ask for fewer pumps of syrup or switch to sugar-free syrup. Skip the extras like whipped cream, and if you’re using a milk alternative, make sure it is unsweetened.
Limit ultra-processed foods when you can
Many processed foods contain high amounts of added sugar because it helps preserve the food and may improve qualities like texture, color and, of course, taste. Some of the most common ultra-processed foods include bread, cakes, cookies, salty snacks, pizza, breakfast cereal and frozen entrees. Reducing ultra-processed foods in your diet can significantly decrease the amount of added sugars you eat or drink.
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Limit foods with long ingredient lists when possible.
Try doing more meal planning and prepping. It does take some effort, but meal planning makes it more likely you’ll have fresh, whole foods available.
Snack more often on things like nuts, cheese, fruits, veggies and hard-boiled eggs when mid-day hunger hits rather than foods with added sugar.
Ultra-processed foods are a convenient option for many Americans and extremely difficult to avoid altogether, but keep in mind that even small changes can make a big difference in your diet.
Sweeten foods yourself
Take control of the amount of sugar you consume by sweetening foods yourself.
“Look for unsweetened or plain versions of foods like yogurt, nut butters, cereals, oatmeal, applesauce, tomato sauce and nut milks,” suggests registered dietitian Elizabeth Harris.
Experiment with different flavors to see what works best for you. Harris notes it’s easy to add your own natural flavor and sweetness from fruit, cinnamon, vanilla or by using less sugar than what the pre-sweetened versions contain.
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When baking, try reducing the amount of sugar used by around ¼ cup. This results in a lower sugar product (by about 47 grams) without compromising taste or texture.
Treat yourself on occasion
If you have a sweet tooth, you don’t have to give up your favorite sugary foods. Try to make them more of a special treat from time to time and less of a daily habit. Also, enjoy the food by eating it slowly without distractions, engage all of your senses and savor each bite. You may find that you’re satisfied with eating less when you eat your food more mindfully.
Katie Drakeford is a registered dietitian and freelance nutrition writer based in Oklahoma City, Okla.
