Cutting back on added sugar is one goal for heart health. Added sugar is everywhere—hidden in processed foods, drinks, and even items that seem healthy. While a little natural sugar from fruits and dairy is fine, too much added sugar can take a toll on your heart. According to the American Heart Association (AHA), excessive sugar intake is linked to an increased risk of obesity, type 2 diabetes, and heart disease. The AHA recommends that women limit added sugar to no more than 6 teaspoons (25 grams) per day and men to 9 teaspoons (36 grams) per day—a tough target given that the average American consumes much more. Also, always check with your doctor for your specific recommended amount.
So, how do you cut back without feeling deprived? Here are some simple ways to reduce added sugar while still enjoying a little sweetness in your life.
Read Labels Carefully
Added sugar hides under many names, such as high-fructose corn syrup, cane sugar, maltose, and dextrose. Check ingredient lists, and be mindful of sneaky sources of sugar in foods like yogurt, condiments, granola bars, and even bread.
Swap Sugary Drinks for Healthier Options
Sugary sodas, flavored coffee drinks, and fruit juices are some of the biggest culprits for added sugar intake. Instead, try:
- Infused water with lemon, berries, or cucumber for natural flavor.
- Add flavors to your ice making to keep your drinks tasty.
- Unsweetened herbal teas or sparkling water.
- Plain coffee or tea with a splash of unsweetened almond milk or cinnamon.
Choose Naturally Sweet Foods
Rather than reaching for cookies or candy, satisfy your sweet tooth with whole fruits like apples, berries, or bananas. They provide fiber, vitamins, and natural sweetness without the sugar crash.
Cook and Bake with Natural Alternatives For Cutting Sugar
If you love baking, experiment with natural sweeteners that provide flavor without the blood sugar spike:
- Mashed bananas or applesauce in baked goods.
- Spices like cinnamon and vanilla extract to enhance sweetness naturally.
- Stevia or monk fruit sweetener in moderation for a lower-calorie alternative.
Make Your Own Snacks
Store-bought snacks often contain hidden sugars. Try making your own:
- Oatmeal sweetened with fresh fruit instead of sugar.
- Homemade trail mix with nuts and unsweetened dried fruit.
- Greek yogurt with a drizzle of honey and cinnamon instead of flavored yogurts.
Cut Back Gradually
If you’re used to sugary foods, cutting back all at once can feel overwhelming. Try gradually reducing the sugar you add to coffee, cereals, or recipes to allow your taste buds to adjust. Eventually, you’ll notice that you don’t crave as much sugar as you once did.
By making mindful changes, you can significantly reduce your sugar intake and support your heart health. You can also swap sugary snacks for healthier choices. Read more on Smart Heart Healthy Snacks here.