I have a serious sweet tooth. I typically have a small sweet every day – a piece of dark chocolate, a homemade cookie, chocolate protein yogurt. However, I am also aware that we eat too much sugar in America. Added sugar is one of the leading causes of obesity in America. So one of my health goals has been to reduce sugar in my diet.
In today’s modern diet, sugar has become ubiquitous, lurking in unsuspecting places and contributing to a myriad of health issues. While some sugar in our diet is natural and unavoidable, the real culprit lies in added sugars – those sneaky ingredients hidden in processed foods and beverages. The good news? Reducing sugar intake doesn’t have to be daunting. With a few simple tweaks and mindful choices, you can take steps toward a healthier, sugar-conscious lifestyle.
Understanding Added Sugar
Before diving into practical tips, it’s essential to understand what added sugars are and why they pose a threat to our health. Added sugars refer to sugars and syrups that are added to foods and beverages during processing or preparation. Unlike naturally occurring sugars found in fruits and dairy products, added sugars provide empty calories devoid of essential nutrients.
The first step in reducing added sugar consumption is to become mindful of your current intake. Pay attention to labels and ingredient lists, as added sugars can go by many names, including sucrose, high fructose corn syrup, dextrose, and maltose. Once you have a clearer picture of your sugar consumption patterns, you can begin implementing gradual changes to reduce your intake.
Now that you understand more about the potential negative affects of added sugar and how to identify it, I’ll share some practical tips to reduce sugar in every day life.
1. Save Those Ripe Bananas
Ripe bananas are very sweet and a great sugar substitute for many treats. I use mashed up banana in pancake batter, oatmeal, muffins, and brownies to increase the sweetness and reduce the refined sugar in the recipe.
They also make great ice cream. One of my favorite things to do in the summer is to take frozen bananas and purée them for several minutes in a food processor. This creates the consistency of creamy banana ice cream. You can add different flavoring, such as peanut butter and cocoa powder – my family’s favorite combination!
2. Check the Condiment Label
When I’m going to have added sugar, I want it to be in the form of a treat or baked good. I don’t want added sugar coming from condiments or other hiding in other savory foods. I’ve started taking a closer look at ingredient labels, and it’s shocking how much sugar is added to things like ketchup and barbeque sauce! Thus began my search for condiments with no added sugar.
So far, my favorite brand for condiments is Primal Kitchen. They make a variety of condiments with zero added sugar or artificial sweetener. My favorite products are the ketchup, steak sauce, and buffalo sauce. I think they taste great without added sugar and I’m completely converted to these now!
3. Cook at Home
Cooking at home provides a powerful opportunity to take control of your diet and significantly reduce your sugar intake. When you prepare meals in your own kitchen, you have full control over the ingredients you use, allowing you to limit or eliminate added sugars altogether. Unlike many processed and packaged foods, homemade dishes don’t rely on hidden sugars to enhance flavor or extend shelf life.
Additionally, you can experiment with natural sweeteners like honey, maple syrup, or mashed fruit, which provide sweetness without the negative health effects associated with refined sugars. By choosing whole foods and cooking from scratch, you can create balanced and nutritious meals that prioritize flavor and freshness over excessive sweetness.
4. Modify the Recipe
Another way I choose to reduce sugar is to lower the quantity listed in a recipe. In baked goods such as muffins, brownies, and pies I can experiment with cutting the sugar my 30-50%. The baked good still taste delicious and my taste buds are adjusting to a reduced level of sweetness. Now I find traditional desserts can be overly sweet! I encourage you to do your own experiments at home to find ways to reduce sugar while still satisfying your sweet tooth! Often times the food will taste just as good, and your body will thank you.
What are your tips and tricks for reducing sugar in your daily life? Comment below!