- Read the labels: Learn how to read labels and look for how much total and added sugar is in every food item you eat. Once that becomes a habit, you’ll no longer be surprised by all the hidden sources of sugar found in popular foods. This information from the Food and Drug Administration will help you identify total sugars and added sugars by reading the label.
- Test different spices: Condiments, sauces, and dips often contain added sugar. You can skip the extra grams of added sugar (and often added calories!) by experimenting with different spices and herbs. Both are great ways to punch up flavor without adding more sugar to your diet.
- Ditch the soda: Without a doubt, Americans’ addiction to soda is a major contributor to the added sugar epidemic. It’s also linked to obesity and greater incidences of type 2 diabetes. A single can of Pepsi, for example, has 66 grams of sugar. Mountain Dew has 46 grams in one can. That’s double or more the amount of sugar you should be consuming in a day—in a single can of soda! Try to switch to water instead. Add lemon, lime, berries, or cucumber slices for a little extra flavor.
- Focus on whole foods: Another tip to decrease added sugar in your diet is to eat fewer processed foods. Opt for whole foods, such as fruits, vegetables, nuts, and beans, instead. You’ll feel full longer and be less likely to reach for sugary treats and snacks.
If you are an older adult, you might be wondering how safe it is for you to shift to a diet that is primarily composed of fruits, vegetables, and lean sources of protein. Are Vegan Diets Safe for Older Adults?
is a good resource to review to find answers!