Picture a can of soda. How often do you think about the amount of sugar that goes into making it? A can of soda isn’t that big (just 12 ounces), so how much could they really pack in there?
The answer, as it turns out, is actually quite a lot. On average, a regular can of soda may have as much as eight teaspoons of sugar in it. When you start thinking about how much sugar is in some of your favorite drinks and foods, you may realize you're consuming too much of it.
Maybe you've had one too many cavities and you're over it. Maybe you want to improve your health in general. Or maybe you are working to manage your diabetes or pre-diabetes. Whatever reason you have for wanting to adjust your diet, you have many options that can help you put your nutrition first.
Here are five ways you can make small changes to your diet if you're eating too much sugar.
1. Read Food Labels
One of the easiest ways to reduce the amount of sugar in your diet is to become more aware of how much sugar is in what you eat or drink. When you are grocery shopping, take time to read the labels of the foods you're thinking about buying, and choose products with lower sugar content. You can also do this online before going grocery shopping, as you can find nutritional information usually on the brand or grocery store's website.
When you are reading a nutrition label, pay close attention to the section called "Added Sugars". Food labels are now required to display the amount of added sugar in the product. This is to help buyers know how much sugar is naturally present in a specific food (like fruit and dairy) and how much sugar was added to the food (like cookies or candy).
"It can also be helpful to look at the serving size," says Maureen Boccella, Patient Education Manager, Diabetes Education at Chester County Hospital. "If a serving size of yogurt for example is 1/4 a cup — but you know you use 1/2 cup in your overnight oats — then that would double the sugar amount and percentage in the serving you eat." This can give you a better idea of what is actually present in the food you eat each day and when you may be eating too much sugar. If you're trying to lower the amount of sugar or added sugar you eat or drink, the label is a great place to start.
2. Choose Whole Foods (No, Not the Store)
Sometimes, when people talk about lowering their sugar intake, they talk about ditching processed foods like cereals or common snack foods. This mindset works for some, but others might find it restrictive. Instead, think less about getting rid of processed foods, and try to focus on adding healthier, whole foods.
Whole foods are all the other foods that you might eat that aren’t processed — meaning nothing additional (like sugar) has been added to it. This includes:
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Whole grains, like brown rice or oatmeal
- Fruits and veggies — fresh, frozen, or canned in water is best
- Proteins, like beans, lentils, and fish
"These foods may still contain sugar, but they are better than processed alternatives. Added sugars may add sweetness, but they also add zero nutrients," says Maureen. "Adding more whole foods to your diet can help you reduce your overall sugar intake and improve your general health and nutrition."
3. Satisfy Your Sweet Tooth in Other Ways
When it's a hot summer afternoon, what better way to cool down than with an ice cream cone or popsicle? And sometimes that chocolate craving comes out of nowhere, right? Having a sweet tooth isn’t a bad thing, but if you feel like you're eating too much sugar and are trying to limit the amount in your diet, it can feel like the end of the world.
There are still plenty of ways you can feed your sweet tooth and enjoy your comfort foods. Sometimes it’s just about making meaningful switches that contain less sugar.
Craving that ice cream dessert? A fruit parfait is a great alternative with natural sugar instead of added. Want a taste of chocolate? Try switching to dark chocolate instead, as it has less sugar than milk chocolate. You can also look into sugar alternatives like agave nectar or stevia as well.
4. Cook Your Meals at Home
Cooking your meals at home gives you more control over what is being added. When you cook your meals, you can choose the ingredients you use and avoid the added sugars that are common in restaurants or packaged foods.
As you get more comfortable in the kitchen, you can also experiment with different substitutions in the meals or snacks you make. There are many recipes that use sugar alternatives like unsweetened applesauce — but you can also go in the other direction, too. Instead of going for sweeter recipes, you can opt for recipes that rely on spices to give them flavor, like cinnamon or nutmeg.
5. Meet with a Registered Dietitian
It can be hard to know exactly which changes to make in your daily life — and how to follow through with them. While you may be the one eating the food, nutrition doesn’t have to be a solo act.
Nutrition counseling can be a great support if you are trying to make changes in what you eat or drink. Whether you are worried that you are eating too much sugar, need help managing diabetes or pre-diabetes, or just want to eat a little healthier, a registered dietitian can help you learn more about your body and your options.
Registered Dietitians can help you create an individualized, realistic nutritional plan that works for your lifestyle and health goals. They can identify the steps you can take to make more conscious food choices. Reducing sugar intake isn’t about depriving yourself of your favorite foods, but rather finding healthier alternatives and making more mindful choices. Take the first step towards a healthier you and start reducing your sugar intake today.
Want to Take the Next Steps to Reduce the Amount of Sugar in your Diet?
Talk to your Chester County Hospital Primary Care Provider or a Chester County Hospital Registered Dietician to learn more about healthy eating.