Cutting back on the amount of sugar you eat can feel difficult -- and honestly, not fun -- which is why The Doctors love these simple steps you can take to cut down on the sweet stuff that does not seem like a chore or a punishment.
- Women: about 6 teaspoons or 24 grams of sugar
- Men: about 9 teaspoons or 36 grams of sugar
Additionally, the Harvard School of Public Health notes, "There’s no nutritional need or benefit that comes from eating added sugar," while that might be true, the vast majority of us are still going to eat sugar because sometimes you just need something sweet.
These suggestions can help remove excess and unnecessary sugar from sneaking into your food:
Become an Avid Food Label Reader
Sometimes sugar is a high-listed ingredient in foods that may not seem obvious. The NYT notes items like "chicken stock, soup, salami, smoked salmon, tortillas, and crackers" can contain high amounts of sugar. They recommend diligently reading the food label and comparing brands to find options with no added sugar.
Do Not Eat Dessert for Breakfast
Starting your day with pastries, pancakes, waffles, juice, and many types of cereal is like eating dessert for breakfast, and while that may sound enticing, try to limit those indulgent breakfast foods for the occasional brunch or special celebration. The NYT suggests eating eggs, yogurt, vegetables in the morning and if you want grains or cereal, enjoy plain oatmeal (we love adding fresh fruit on top) or low-sugar cereal options like Cheerios. Also, juice can be high in sugar, and you should limit your morning juice to just 6 ounces.
Be Smart about Your Snacks
Like breakfast, many snacks -- especially packaged and processed options -- can be high in sugar and many items that seem "healthy" like granola and energy bars are not that different from eating a candy bar. Snacks choices lower in sugar and much healthier include nuts, popcorn, fresh fruit, and snack bats that do not contain added sugars and sweeteners.