How to Eat Less Sugar in 3 Simple Ways

cinnamon rolls for breakfast

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.

The New York Times notes most Americans eat too much sugar and the American Heart Association recommends the following amounts of sugar per day:

  • 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. 

Get more nutrition tips from The Doctors including the reason your coffee might be the reason you're feeling tired!

More: Nutritionist Tips to Lower Your Sugar Consumption

More: Learn How to Swap Sugar with Dates from Chef Stuart O’Keeffe

This video is unavailable because we were unable to load a message from our sponsors.

If you are using ad-blocking software, please disable it and reload the page.
Playing Chef Stuart O’Keeffe Shares How Dates Can Be a Sugar Alternative

Sign up for Our Newsletter!