Plus tips on what to look for and how to cut back.
Every five years, the US Department of Agriculture (USDA) comes out with theDietary Guidelines for Americans.
The focus of the report is to give recommendations on a healthy eating pattern that would prevent chronic illness.
Getty Images / Theerawan Bangpran
However, the lengthy report contains much more than just how many servings of fruits and vegetables you need.
So how much is that really?
And where should you start when thinking about cutting back?
Not all sugars are digested in the same way, which makes it a complicated nutrient to talk about.
However, there aresneaky sources of added sugarbeyond sweets and treats.
Per the USDA, these are the top added sugar contributors in our diet.
Learn what they are, as well as ways you’re able to cut back.
Beyond soda, many alcoholic drinks and cocktails also pack on the sweeteners, too.
If you love the bubbles in soda, try drinking a seltzer instead.
you’re able to add frozen fruit or a splash of fruit juice for extra flavor.
Infusing waters is another great way to add flavor without sugar or calories.
Drinks like tea and coffee are also naturally sugar-free.
This includes cookies, brownies, ice cream, cakes, pies, pastries and more.
But following the Dietary Guidelines recommendations doesn’t have to mean skipping dessert.
We havedessert ideas with no added sugarto satisfy a sweet tooth.
Also try turning to fruit for an added-sugar-free treat.
Portions are also important to consider when having dessert.
When buying treats from the store, check the label.
4g of added sugars is about one teaspoon.
This is likely from ordering cafe drinks with flavored syrups, sugar and sweetened creams.
For extra flavor, try this dietitian-approved hack that makes coffee taste way better.
Candy & Sugars
Nine percent of added sugar intake comes from candy and sugars.
Instead, try one of theserecipes for healthy blood sugarso you’re able to stay satisfied for longer.
Breakfast Cereals & Bars
Seven percent of added sugar intake comes from breakfast cereals and bars.
Be sure to read the label when choosing cereals or breakfast bars.
A breakfast that keeps you full should have fiber, aim forthree or more grams per serving.
Also, take a stab at keep added sugars below seven grams (about 2 teaspoons) per serving.
you’re able to alsomake your own granola,cerealsandbreakfast barsto help control the sweetness.
The issue is likely not with sandwiches, but rather what people use to make their sandwiches.
Processed cheese, processed meats, processed white bread and condiments are allsneaky sources of added sugar.
Milk & Yogurt
Four percent of added sugar intake comes from milk and yogurt.
These are super healthy foods, but buying pre-flavored products can pack on the added sugar.
Instead, buy plain yogurts and add fruit or a little honey to sweeten on your own.
Plant-based milks can also be flavored or have sneaky added sugar to enhance their taste.
Be sure to check the labels and buy unsweetened versions when it’s possible for you to.
Bottom Line
Not all sugar is inherently bad.
For more, check out ourNo-Sugar-Added Meal Plan.
