How to reduce your added sugar

Excessive sugar consumption has been linked to several negative health consequences, including an increased risk of type 2 diabetes, obesity and oral health issues. Here are some practical steps to help you reduce your overall consumption of added sugars.

Learn where added hidden sugars are hiding

Many foods that we eat daily contain extra sugars, and we don’t even realize it. Learning how to properly identify sugars on food labels is key for identifying which foods to avoid when you want to reduce your sugar intake.

Ingredient lists don’t always include the word ‘sugar’ explicitly. Instead, they might list glucose, sucrose, fructose, high fructose corn syrup, or agave nectar. If one of these ingredients appears at the top of the list, consider looking for an alternative.

Review your drinks

Sugar-sweetened beverages are a leading source of added sugar.  Just one can of cola generally contains more than 30g of sugar. In contrast, the World Health Organization recommends that ideally, we should reduce our daily added sugar intake to less than 25g per day.

Stay hydrated

Drink plenty of water throughout the day to prevent thirst, which can often be perceived as hunger by the brain and may cause you to reach for a sugary snack. When you do feel thirsty, avoid sodas, fruit juices, and sweetened beverages, as these drinks are often high in sugar. Try to prioritize water or unsweetened coffee or tea, instead.

Stock up on healthier options

Eliminate the temptation to reach for sugary treats by not stocking up on them. Pack healthy snacks like fruit and nuts when heading out so that you are ready when hunger strikes. That way you can save yourself the added sugar of commercially prepared treats… and save some money, too!