3 Step Guide to Eliminating Added Sugars

Guide to eliminate added sugars

healthy eatingSUGAR! It tastes good, makes us happy and makes us want more and more! That’s right, sugar has addictive qualities which is why you find yourself having those cravings day after day and contributes to why Americans consume way too much on a daily basis. The American Heart Association recommends consuming no more than 6-9 teaspoons of sugar daily (6 for women, 9 for men) but most of us are getting closer to 22 teaspoons per day!!! WAY over the recommended maximum.

So, how do you cut out added sugar? Well LIMIT and/or ELIMINATE and cut out all added sugar and beverages right? This is always a good place to start since one 12oz can of soda has the equivalent of about 8 teaspoons of sugar, but how do you pinpoint all those hidden and added sugars in foods?

First off, you need to know what to look for so here are some key words to be familiar with when reading those labels so you can nail down those added sugars (sugars that do not occur naturally):

Pretty much anything ending in “ose” such as maltose, dextrose, sucrose, fructose and lactose, but let’s not forget about some of the more obvious ones such as high fructose corn syrup, molasses, honey, cane sugar, corn sweetener, evaporated cane juice, raw sugar, syrup, and fruit juice concentrates.

Secondly, be familiar with some of the everyday foods that tend to have added sugars. Watch this video to find out what some of those are!

Crazy right?! Here’s a 3 step sugar detox guide to get you headed in the right direction for cutting out added sugars:

  1. If you aren’t already, start looking at those nutrition labels and really scanning them to look for those added sugars! You have to educate yourself because the food industry is not doing it for you!


  1. Cut out added sugar like the obvious culprits of cakes, cookies, ice cream, candies, sodas, juices, sweet tea, sweetened coffee drinks, etc. Treat yourself one time per week ONLY. We promise it will make a difference!


  1. Limit processed foods. Try shopping around the perimeter of the grocery store where the lean proteins, fruits, vegetables and dairy live! Still be mindful of some of those fruited yogurt products, but you already are because you’re looking at those labels right?!


If you need more help on your sugar detox, call us today and we can help get you started in the right direction to cut out added sugar!



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