5 ways to reduce sugar in your diet

Nutrition labels can help you decipher which products to choose at the grocery store. Labels alert buyers to how much sugar is naturally present in a food and how much is added. Try to buy items with six grams of added sugar or less.

“It is also helpful to look at the serving size,” said Maureen Boccella, MS, RD, CDCES, LDN, patient education manager of Nutrition and Diabetes Services at Penn Medicine Chester County Hospital. “For example, if a serving size of yogurt is 1/4 a cup—but you know you use 1/2 cup in your overnight oats—then that would double the sugar amount and percentage in the serving you eat.”

Note: Sugar isn’t always called sugar. Common names for sugar on nutrition labels include:

• High fructose corn syrup
• Cane sugar
• Maltose
• Dextrose
• Molasses
• Caramel

Sometimes, when people consider lowering their sugar intake, they talk about eliminating processed foods like cereals or common snack foods. This mindset works for some, but others might find it restrictive.

“Instead, think less about getting rid of processed foods, and try to focus on adding healthier, whole foods—meaning nothing additional (like sugar) has been added to it,” said Boccella. This includes:

• Whole grains, like brown rice or oatmeal
• Fruits and veggies—fresh, frozen, or canned in water is best
• Proteins, like beans, lentils, and fish

“These foods may still contain sugar, but they are better than processed alternatives. Added sugars may add sweetness, but add zero nutrients,” said Boccella. “Adding more whole foods to your diet can help you reduce your overall sugar intake and improve your general health and nutrition.”

“In moderation, desserts like candy, cookies, cake, and ice cream can be part of a healthy diet. It is best to only have these kinds of foods occasionally. If you have a sweet tooth and like to have something after dinner, there are other options,” stressed Mazzocchi. “Try a fresh piece of fruit (apple, peach, berries), animal crackers, or dark chocolate (70 percent cocoa or higher).” Swapping your dessert for fresh fruit will also increase fiber, vitamins, and minerals in your diet.

Cooking your meals at home gives you more control over what is added. You choose the ingredients and can avoid the added sugars common in restaurant or packaged foods.

“As you get more comfortable in the kitchen, you can also experiment with different substitutions in the meals or snacks you make. There are many recipes that use sugar alternatives like unsweetened applesauce,” said Boccella. “You can also opt for recipes that rely on spices like cinnamon and nutmeg for flavor.”

In addition, try using smaller bowls or plates can help with portion control.

Breakfast cereals can really add to your daily sugar intake.

“Sugary cereals, like Frosted Flakes, Honey Nut Cheerios, and Lucky Charms, can have 12 to 14 grams of sugar per one-cup serving size. This is about 25 percent of your allotted daily added sugar intake,” noted Mazzocchi.

Granola is another culprit that contains large amounts of added sugar. Choosing breakfast items that are contain low to moderate amounts of sugar with fiber and protein will help to keep you full until lunchtime.

Tip: Cereals low in sugar include original Cheerios, All-Bran Flakes, and Special K original cereal. Add dried fruit or fresh fruit to sweeten the cereal while still limiting your added sugar intake.