Sugar tastes good, makes us happy… and makes us want more and more! That’s because sugar has addictive qualities, which is exactly why you find yourself reaching for it day after day. Unfortunately, this also contributes to the excessive sugar consumption seen across the U.S.
How Much Is Too Much?
The American Heart Association recommends consuming no more than:
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6 teaspoons of sugar per day for women
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9 teaspoons per day for men
But on average, most Americans consume closer to 22 teaspoons per day—WAY over the recommended limit.
So How Do You Cut Out Added Sugar?
The best place to start: beverages.
Did you know one 12 oz can of soda contains about 8 teaspoons of sugar? That’s nearly your full day’s allowance in a single drink! Also be conscious of your coffee drinks in the morning, as those can also pack in tons of sugar.
How to Spot Hidden Sugars in Foods
To avoid added sugars, you need to know what to look for on food labels. Here are some common names for added sugars (those that do not occur naturally in whole foods):
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Anything ending in “-ose” (maltose, dextrose, sucrose, fructose, lactose)
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High fructose corn syrup
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Molasses
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Honey
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Cane sugar
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Corn sweetener
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Evaporated cane juice
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Raw sugar
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Syrup (any type)
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Fruit juice concentrates
Watch Out for These Everyday Foods with Hidden Sugar
Some foods you wouldn’t expect are loaded with added sugars. Watch this video to learn more about which everyday foods could be sabotaging your efforts!
Your 3-Step Sugar Detox Guide
Here’s how to get started cutting back on added sugar—and feeling better fast:
Step 1: Read Labels Religiously
Start scanning nutrition labels and ingredient lists on everything. If you see any of those sneaky added sugar ingredients—put it back!
Educate yourself, because the food industry won’t do it for you.
Step 2: Cut the Obvious Sugar Bombs
Start by eliminating the worst offenders like:
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Cakes, cookies, candy
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Ice cream
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Soda and fruit juice
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Sweet tea
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Flavored coffee drinks
Instead, treat yourself to one sweet indulgence per week only. We promise it will make a difference in your energy, mood, and cravings!
Step 3: Limit Processed Foods
Stick to whole, natural foods whenever possible. Try shopping the perimeter of the grocery store where the lean proteins, fresh produce, and dairy live.
Still be cautious of items like fruited yogurts…read those labels!
Need Help with Your Sugar Detox?
We’re here to support you! Contact us today or take our free online health assessment to get started with a personalized plan to cut out added sugar, reduce cravings, and improve your health from the inside out.
