With the release of the latest U.S. Dietary Guidelines, it’s safe to say that sugar is no longer America’s sweetheart. According to the new recommendations, no more than 10% of your daily calories should come from added sugars, which is the type put into a food or beverage during processing or the table sugar you add to your meals at home. (That’s about 200 calories if you’re following a 2,000-calorie diet, less if you’re trying to lose weight.) And the American Heart Association takes a stricter stance, suggesting that women aim for 100 calories per day or less.
Why the crackdown? Added sugar increases your risk for obesity, diabetes, heart disease and other chronic conditions, so cutting back can help you stay well. Check out these tips to navigate the world of treats.
Zap sneaky sugars to slim down…
Most of your sugar intake can likely be traced to two main culprits: sweetened beverages (soda, fruit drinks, teas and coffees, sports and energy drinks) and dessert snacks (cakes, cookies, pastries, candy bars). In fact, research in the journal BMJ suggests that 90% of the added sugar you eat comes from ultra-processed foods. Just cutting back on those items will make a big difference.
…but don’t avoid all sugar.
There are many foods that contain naturally occurring sugars, like lactose in plain yogurt, fructose in fresh fruit and the small amounts in carrots and beets. You certainly don’t need to cut back on those healthful bites for two reasons: First, you’re likely not overdoing it when it comes to fruits, veggies and plain yogurt. (Research shows that only 1 in 10 Americans eats enough vegetables.) And second, these foods come with countless beneficial ingredients, like fiber, protein, vitamins, minerals and antioxidants.
Switch to black coffee.
A coffee break tends to be the time when many people use a surplus of sugar, often without realizing it. One way to effortlessly cut the amount of sugar in your diet is to drink black coffee. And it’s easier than you think: After a week of sipping plain, your taste buds may adjust to prefer it. If you can’t stand the thought of just java, wean yourself slowly. So, if you usually take three packets of sugar, scale back to one or two. Want extra flavor in your cup? Add a sprinkling of cinnamon, nutmeg or pumpkin pie spice.
Watch the honey and the agave.
Billed as “natural” sweeteners because they’re less refined than table sugar, honey and agave can be misleading. Per teaspoon, they pack roughly the same number of calories (about 20) and sugar (5 or 6 grams) as regular sugar. What’s more, honey and agave are concentrated sources of calories that don’t fill you up and contain virtually no nutritional value—hence the term “empty calories.” The bottom line: Honey and agave are still sugar and should be consumed in small amounts, just like the plain ol’ white stuff.
Satisfy your sweet tooth the healthy way.
This nondairy vanilla milkshake in my new book From Junk Food to Joy Food delivers good-for-you sweetness (no added sugars!) for only 120 calories. To make it, blend ½ ripe banana, peeled and frozen + ½ cup frozen pineapple + ½ cup unsweetened vanilla almond milk + 1 tsp vanilla extract + 3 to 5 ice cubes until smooth and frothy.
Drink more water.
A recent survey in the Journal of Human Nutrition and Dietetics found that people who drank just 1% more water each day cut their sugar intake by 1 to 4 teaspoons.
Read labels religiously.
Buy packaged nutrition bars and snacks with no more than 12 grams of sugar per serving. For hot or cold cereals, look for no more than 8 grams of sugar per serving. And flavored yogurts should have fewer than 20 grams of sugar per container. Be sure to stick with listed serving sizes—if you eat twice the serving, you’re getting twice the sugar.
Revise your “must-haves.”
Make a personal list of sugary items you can’t live without, then devise a plan to enjoy each of them in a healthier way. For example, if you love dessert after dinner every night, allow yourself an indulgent pick three times a week and substitute fresh fruit on the other nights (I always keep my freezer stocked with frozen grapes, bananas and cherries so I can grab one for a quick fix).
