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7 Steps to Reduce Added Sugar in Your Diet for Better Health

Reducing added sugar in your diet is a critical step toward improving your overall health and reducing your risk of chronic diseases such as obesity, type 2 diabetes, and heart disease. Added sugars are the sugars that are added to food during preparation or processing, and they are often found in high amounts in processed foods, drinks, and snacks. Here are some ways to reduce added sugar in your diet:


  1. Read food labels: Start by reading the food labels on the products you buy. Look for words such as "sugar," "corn syrup," "honey," "molasses," "maple syrup," and "agave nectar." Be aware of the total amount of sugar listed, but also pay attention to the number of servings in the package. This can help you determine the amount of sugar you are consuming in a single serving.

  2. Reduce sugary drinks: Sugary drinks, such as soda, fruit juices, and sports drinks, are a major source of added sugars in the diet. Instead, opt for water, unsweetened tea or coffee, or low-fat milk. If you crave something sweet, try adding a slice of lemon or lime to your water.

  3. Choose whole foods: Whole foods, such as fruits, vegetables, whole grains, and lean proteins, are generally lower in added sugars. Try to make these foods the foundation of your diet, and limit processed and packaged foods.

  4. Cook at home: Cooking at home gives you more control over the ingredients you use and the amount of sugar you add. Try making your own sauces, marinades, and dressings, and avoid using store-bought products that are high in added sugars.

  5. Try natural sweeteners: If you need to sweeten your food, try using natural sweeteners, such as stevia, honey, or maple syrup. These sweeteners are healthier options compared to artificial sweeteners or refined sugars.

  6. Limit treats: Treats, such as candy, cookies, and cake, are high in added sugars and should be limited. Try to limit your intake of these foods and opt for healthier treats, such as fresh fruit or frozen yogurt.

  7. Gradually reduce your sugar intake: Reducing your sugar intake can be challenging, especially if you are used to eating a lot of sugary foods. Try reducing your sugar intake gradually, so that it is easier for your taste buds to adjust. For example, if you usually add two tablespoons of sugar to your coffee, try reducing it to one and a half tablespoons and then one tablespoon.


In conclusion, reducing added sugar in your diet is important for maintaining good health and reducing your risk of chronic diseases. By reading food labels, reducing sugary drinks, choosing whole foods, cooking at home, trying natural sweeteners, limiting treats, and gradually reducing your sugar intake, you can make positive changes to your diet and improve your health. Remember, small changes can make a big difference, so start today and enjoy the benefits of a healthier diet!



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