{"id":15063,"date":"2017-10-11T10:40:35","date_gmt":"2017-10-11T14:40:35","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=15063"},"modified":"2018-03-29T16:34:47","modified_gmt":"2018-03-29T20:34:47","slug":"easy-ways-to-cut-down-on-sugar","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/easy-ways-to-cut-down-on-sugar\/","title":{"rendered":"7 Easy Ways To Cut Down On Sugar"},"content":{"rendered":"<p>Sugar is, well, delicious. And addicting. Let\u2019s face it: It\u2019s hard to tame a sweet tooth when sugar is hidden in almost everything we eat, from bread to ketchup to granola.<\/p>\n<p>While <em>some<\/em> sugar\u2014the kind that occurs naturally in fruits and dairy products, which also provide important nutrients and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/fiber\/N-cp99ju\" target=\"_blank\" rel=\"noopener\">fiber<\/a>\u2014is totally fine, you need to watch out for the sugar that\u2019s <em>added<\/em> to foods, like cereal and condiments. That added sugar usually equals empty calories, and eating too much of it can increase your risk of <a href=\"https:\/\/www.niddk.nih.gov\/health-information\/diabetes\/overview\/diet-eating-physical-activity\/carbohydrate-counting\" target=\"_blank\" rel=\"noopener\">diabetes<\/a>, <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/health-topics\/topics\/obe\/causes\" target=\"_blank\" rel=\"noopener\">obesity<\/a>, and <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/health-topics\/topics\/hdw\/causes\" target=\"_blank\" rel=\"noopener\">cardiovascular disease<\/a>.<\/p>\n<p>\u201cMost people know that they’re having added sugars when they have a cookie or ice cream,\u201d says nutritionist Kelly Kennedy, M.S., R.D. \u201cBut it’s the hidden forms of added sugars that really make it easy for people to overdo it without even realizing it.\u201d Lucky for us, added sugar will be called out on food labels in the next few years (thanks, <a href=\"https:\/\/www.fda.gov\/Food\/GuidanceRegulation\/GuidanceDocumentsRegulatoryInformation\/LabelingNutrition\/ucm385663.htm\" target=\"_blank\" rel=\"noopener\">FDA<\/a>!), but for now, you\u2019ll have to check a food\u2019s ingredient list to know if it contains the added stuff. You\u2019ll see it as cane juice, corn syrup, agave, dextrose (and really anything ending in \u2018-ose\u2019), among other <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/02\/06\/sugar\/\" target=\"_blank\" rel=\"noopener\">sneaky aliases<\/a>.<\/p>\n<p>Your move? Check nutrition labels and limit added sugar as much as possible. Guys should stay below nine teaspoons (or 45 grams) of added sugar a day, while women should stay below six teaspoons (or 30 grams), says Kennedy.<\/p>\n<p>We tapped a few nutritionists for their go-to tips for avoiding sugar overload, so you can get your intake in check.<\/p>\n<h2><strong>1. Whip Up Your Own Fruit Spreads<\/strong><\/h2>\n<p>Think twice before smearing your usual jelly on your morning toast or PB&J sandwich. Yes, it\u2019s (hopefully) made from real fruit, but it likely also contains an abundance of added sugars. Your favorite strawberry spread can pack up to <a href=\"http:\/\/www.smuckers.com\/products\/fruit-spreads\/jam\/seedless-strawberry-jam\" target=\"_blank\" rel=\"noopener\">12 grams of sugar<\/a> in just a single tablespoon\u2014and that\u2019s less than you\u2019d probably use for your sammie.<\/p>\n<p>A simple and delicious hack? Just mash up a quarter of a banana (about <a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/2159?fgcd=&manu=&lfacet=&format=&count=&max=50&offset=&sort=default&order=asc&qlookup=banana&ds=Standard+Reference&qt=&qp=&qa=&qn=&q=&ing=\" target=\"_blank\" rel=\"noopener\">four grams<\/a> of sugar) or a handful of strawberries (seven grams per cup) to use as a spread, says Melissa Rifkin, M.S., R.D., of <a href=\"https:\/\/www.instagram.com\/confessionofadietitian\/\" target=\"_blank\" rel=\"noopener\">Confessions of a Dietitian<\/a>. You\u2019ll cut both calories and sugar, and still satisfy your sweet tooth!<\/p>\n<h2><strong>2. Ditch Premade Yogurt Parfaits<\/strong><\/h2>\n<p>Yogurt seems like a healthy snack or breakfast option, but not all yogurts are created equal. Flavored yogurts\u2014especially parfaits\u2014can contain a ton of added syrup and sugar, says Rifkin. Two popular culprits: The Chobani Pumpkin Harvest Crisp Flip, which contains 17 grams of sugar and lists evaporated cane sugar, sugar, brown sugar, and rice syrup as ingredients, and the Fage Honey With Glazed Pecans Crossover, which contains 19 grams of sugar and lists honey and cane sugar as ingredients.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/08\/21\/how-to-eat-sugar-free\/\" target=\"_blank\" rel=\"noopener\"><strong>What A Day Of Sugar-Free Eating Looks Like<\/strong><\/a><\/p>\n<p>Healthify these creamy eats by making your own parfait. Start with unsweetened, low-fat yogurt and top it with fresh diced fruit, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/nuts-trail-mix\/N-cp99lk\" target=\"_blank\" rel=\"noopener\">nuts<\/a>, or even a drizzle of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/nut-butters-spreads\/N-cp99ls\" target=\"_blank\" rel=\"noopener\">peanut butter<\/a>.<\/p>\n<h2><strong>3. Clean Up Your Condiments<\/strong><\/h2>\n<p>Condiments, sauces, and dressings are notorious for being loaded with sugar (which is added to help preserve them), says Rifkin. Two of the biggest offenders out there? <a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/158306?fg=&manu=&lfacet=&format=Abridged&count=&max=50&offset=218150&sort=fd_s&order=desc&qlookup=&ds=&qt=&qp=&qa=&qn=&q=&ing=\" target=\"_blank\" rel=\"noopener\">Ketchup<\/a> and <a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/158956?fg=&manu=&lfacet=&format=&count=&max=50&offset=150&sort=man_s&order=asc&qlookup=&ds=Branded+Food+Products&qt=&qp=&qa=&qn=&q=&ing=\" target=\"_blank\" rel=\"noopener\">barbecue sauce<\/a>. Two tablespoons of ketchup\u2014a fraction of what we\u2019d dip our fries in\u2014pack ten grams of sugar, while two tablespoons of BBQ contain five.<\/p>\n<p>Take stock of what\u2019s in your fridge and stay away from anything with more than three grams or more of sugar per serving, she says. And, get creative by blending fresh tomatoes and herbs for pasta sauce or using salsa as salad dressing. \u201cYou\u2019ll get added flavor and fiber from the veggies in the salsa,\u201d Rifkin says.<\/p>\n<h2><strong>4. Make A Few Swaps When Cooking Or Baking<\/strong><\/h2>\n<p>Whenever a recipe calls for sugar\u2014or a sugar-loaded ingredient\u2014chances are there\u2019s a healthy swap you can use instead.<\/p>\n<p>Let\u2019s start with breakfast foods like pancakes, waffles, or cereal, which are notoriously filled with simple carbs and sugar. If you usually add <a href=\"https:\/\/www.vitaminshoppe.com\/c\/natural-sweeteners\/N-cp99lu\" target=\"_blank\" rel=\"noopener\">maple syrup<\/a> or <a href=\"https:\/\/www.vitaminshoppe.com\/c\/honey\/N-cp99kw\" target=\"_blank\" rel=\"noopener\">honey<\/a> to your favorite breakfast treats, swap it for pur\u00e9ed fresh fruit and a few drops of maple syrup extract, suggests Rifkin. You can also turn to your spice cabinet for other flavoring options you can sprinkle on, like vanilla, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/oils-spices\/N-cp99km\" target=\"_blank\" rel=\"noopener\">cinnamon<\/a>, or nutmeg, suggests the <a href=\"https:\/\/newsinhealth.nih.gov\/2014\/10\/sweet-stuff\" target=\"_blank\" rel=\"noopener\">National Institutes of Health<\/a>.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/c\/baking\/N-cp98h6\" target=\"_blank\" rel=\"noopener\"><strong>Shop a variety of healthy baking ingredients.<\/strong><\/a><\/p>\n<p>And when it comes to baking breakfast treats, cookies, and cakes yourself, swap refined sugar for sweet, wholesome alternatives. \u201cWhen I bake, I used banana to sweeten brownies, cookies, and sweat breads, instead of sugar,\u201d says Rifkin. Swapping a <a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/2159?fgcd=&manu=&lfacet=&format=&count=&max=50&offset=&sort=default&order=asc&qlookup=banana&ds=Standard+Reference&qt=&qp=&qa=&qn=&q=&ing=\" target=\"_blank\" rel=\"noopener\">banana<\/a> in for sugar when you make <a href=\"https:\/\/www.verybestbaking.com\/recipes\/146985\/triple-chip-brownies\/?recipeFoodType=brownies-bars\" target=\"_blank\" rel=\"noopener\">brownies<\/a>, for example, can save you about nine grams of sugar per chocolatey square.<\/p>\n<h2><strong>5. Nix The Latte <\/strong><\/h2>\n<p>Warning: your morning <a href=\"https:\/\/www.starbucks.com\/menu\/drinks\/espresso\/caramel-macchiato\" target=\"_blank\" rel=\"noopener\">cup of Joe<\/a> could have more sugar than a <a href=\"https:\/\/www.snickers.com\/nutritional-info\" target=\"_blank\" rel=\"noopener\">candy bar<\/a>! (Yep, your average caramel macchiato is loaded with 33 grams of sugar.) And since sugar is hidden in even milks and creamers, go as black as possible, says Kennedy. If black coffee just isn\u2019t your style, stick to just a splash of creamer, plain fat-free milk, or unsweetened almond milk, and try adding spices like cinnamon or nutmeg for a little warm flavor.<\/p>\n<h2><strong>6. Switch Up Your Hydration Game<\/strong><\/h2>\n<p>There\u2019s nothing quite as satisfying as a glass of cold lemonade or fizzy fountain soda, but they\u2019re notorious for being loaded with sugar. Just one eight-ounce lemonade can pack as much as <a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/4262?manu=&fgcd=&ds=\" target=\"_blank\" rel=\"noopener\">28 grams<\/a> of sugar.<\/p>\n<p>Nix sweetened bevvies from your routine and keep some flavor by squeezing fresh lemon into your water. You can even add herbs like <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-f-n\/N-cp99ly\" target=\"_blank\" rel=\"noopener\">lavender<\/a> to really keep your taste buds engaged, says Kennedy. Need something sweeter? Slice your favorite fresh fruit and pop it into your water.<\/p>\n<h2><strong>7. Find Lower-Sugar Versions Of Your Favorite Treats<\/strong><\/h2>\n<p>Sometimes you just need a few scoops of Ben and Jerry\u2019s most delicious ice cream creations\u2014but sugar and calories add up quick, with 27 grams of sugar in half a cup of our favorite flavor.<\/p>\n<p>To satisfy a sweet tooth without the sugar rush (or waistline woes), try blending a frozen banana with some peanut butter, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/green-tea\/N-cp99mf\" target=\"_blank\" rel=\"noopener\">matcha<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/superfoods\/N-cp99kt\" target=\"_blank\" rel=\"noopener\">cocoa powder<\/a>, or fresh fruit to make \u2018<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/07\/17\/nice-cream-recipes\/\" target=\"_blank\" rel=\"noopener\">nice cream<\/a>,\u2019 suggests Kennedy. (Check out eight of our favorite \u2018nice cream\u2019 recipes <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/07\/17\/nice-cream-recipes\/\" target=\"_blank\" rel=\"noopener\">here<\/a>.) Or, look for lower-sugar treats at the supermarket, like Halo Top ice cream, which contains just five grams of sugar in half a cup. Halo Top, like many of these other lightened-up treats, is sweetened with stevia and erythritol (a sugar alcohol that\u2019s lower in calories) instead of regular sugar. (You can learn more about all the popular sugars <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/07\/31\/sweeteners-pros-cons\/\" target=\"_blank\" rel=\"noopener\">here<\/a>.)<\/p>\n<p><em>Keep your sugar in the safe zone with this handy infographic: <\/em><\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"15077\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/easy-ways-to-cut-down-on-sugar\/web-69\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/cut-down-on-sugar.jpg?fit=992%2C2791&ssl=1\" data-orig-size=\"992,2791\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"Web","orientation":"1"}\" data-image-title=\"Web\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/cut-down-on-sugar.jpg?fit=107%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/cut-down-on-sugar.jpg?fit=364%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-15077 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/cut-down-on-sugar.jpg?resize=740%2C2082&ssl=1\" alt width=\"740\" height=\"2082\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/cut-down-on-sugar.jpg?w=992&ssl=1 992w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/cut-down-on-sugar.jpg?resize=107%2C300&ssl=1 107w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/cut-down-on-sugar.jpg?resize=768%2C2161&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/cut-down-on-sugar.jpg?resize=364%2C1024&ssl=1 364w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/cut-down-on-sugar.jpg?resize=272%2C765&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/cut-down-on-sugar.jpg?resize=740%2C2082&ssl=1 740w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"15077\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/easy-ways-to-cut-down-on-sugar\/web-69\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/cut-down-on-sugar.jpg?fit=992%2C2791&ssl=1\" data-orig-size=\"992,2791\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"Web","orientation":"1"}\" data-image-title=\"Web\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/cut-down-on-sugar.jpg?fit=107%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/cut-down-on-sugar.jpg?fit=364%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-15077 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20992%202791%22%3E%3C%2Fsvg%3E\" alt width=\"992\" height=\"2791\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20992%202791%22%3E%3C%2Fsvg%3E 992w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/cut-down-on-sugar.jpg?w=992&ssl=1 992w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/cut-down-on-sugar.jpg?resize=107%2C300&ssl=1 107w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/cut-down-on-sugar.jpg?resize=768%2C2161&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/cut-down-on-sugar.jpg?resize=364%2C1024&ssl=1 364w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/cut-down-on-sugar.jpg?resize=272%2C765&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/cut-down-on-sugar.jpg?resize=740%2C2082&ssl=1 740w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/cut-down-on-sugar.jpg\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sugar is, well, delicious. And addicting. Let\u2019s face it: It\u2019s hard to tame a sweet tooth when sugar is hidden in almost everything we eat, from bread to ketchup to granola. While some sugar\u2014the kind that occurs naturally in fruits and dairy products, which also provide important nutrients and fiber\u2014is totally fine, you need to<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/easy-ways-to-cut-down-on-sugar\/\">Read More <span class=\"screen-reader-text\">7 Easy Ways To Cut Down On Sugar<\/span><\/a><\/p>\n","protected":false},"author":147,"featured_media":15078,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[7,9],"tags":[617,24,57,62,80,302,366,417,149,225],"class_list":["post-15063","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-the-latest","tag-added-sugar","tag-baking","tag-coffee","tag-cooking","tag-eat-clean","tag-healthy-diet","tag-healthy-snacks","tag-ice-cream","tag-lose-weight","tag-sugar"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Easy Ways To Cut Down On Sugar | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Sugar is, well, delicious. 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