Health experts hold varied views on sugar consumption. Naturally occurring in all carbohydrates—like fruits, vegetables, grains, and dairy products—sugar is generally fine when consumed as part of whole foods. These plant-based foods are rich in fiber, minerals, and antioxidants, while dairy products provide protein and calcium.
Sugar in whole foods delivers a steady supply of energy, as it is digested slowly by the body. However, excessive intake of added sugars—those that are included in foods to enhance flavor or extend shelf life—can lead to weight gain. Consuming too much added sugar has been linked to a range of health issues, including weight gain, blood sugar imbalances, and an increased risk of heart disease, among other conditions.
For these reasons, it is advisable to limit the intake of added sugars. This can be easily achieved by following a nutrient-rich diet that focuses on whole foods. Here are some practical tips for cutting down on added sugars:
# Create a Plan Start by making a plan. One of the most effective ways to reduce sugar intake is to plan ahead. When shopping, carefully check product labels and stick to the items on your list. Resist the temptation to buy products that may derail your goals.
# Find Substitutes Leave space on your grocery list to note healthier alternatives to the sugary items you typically buy. Take some time, perhaps over the weekend, to explore the store and find these substitutes. Once identified, write them down for future shopping trips.
# Start Now Consider starting your journey to reduce sugar within the next two weeks. Although there may be various reasons to delay, like upcoming events or treats already in your pantry, it’s important to take action as soon as possible.
# Remove Temptations Begin by clearing your home of sugary snacks. Check your kitchen cabinets, refrigerator, and anywhere else you might stash treats. Removing these temptations will make it easier to stay committed.
# Stock Up on Healthy Snacks To combat sugar cravings, have a supply of healthy snacks like almonds, green beans, olives, broccoli, celery, cashews, and more. Just be sure to snack in moderation, even with sugar-free foods.
# Team Up for Support Quitting sugar can be easier when you have support. Find a friend, family member, or colleague with similar goals. Sharing the experience with someone else can make the journey smoother, as you can encourage and inspire each other.