Ways to Remove Added Sugar From Your Diet

By Rachel Carver

Sugar has been labeled health enemy No. 1 by medical professionals. The Dietary Guidelines Advisory Committee states sugar should be 10 percent or less of our daily calorie intake. Removing sugar can be hard because it is pretty much in everything. These tips will help you feel better and give you lasting health benefits.

Don't Add Sugar

Adding sugar to coffee, cereal and other things you eat and drink will result in sugar overload. Cut the amount of sugar you add in half and decrease it from there. Eventually, you might not need sugar in your coffee or cereal at all. Try different sweeteners if you still need something extra.

Ditch the Soda

Water keeps you hydrated and feeling good. But reaching for a diet drink when a sweet craving hits is better than something full of sugar. Staying away from these drinks also helps with weight loss. As a sugary drink, soda adds empty calories, which will not help you maintain or lose weight.

Avoid Canned Fruits 

Frozen and fresh fruits are best. If you buy canned fruit, make sure it is packaged in water and not syrup, especially heavy syrup. Fruit can be a great substitute for sweet desserts such as cookies.

Watch out for the Condiments

Everyone loves ketchup on a burger and dipping chicken wings in barbeque sauce. However, slathering your burger with ketchup will give you unwanted sugar. Choose lower-sugar options such as mustard or hot sauce. Find a salsa for your tacos instead of sour cream. Find a seasoning for your chicken instead of the barbeque sauce.

Read Food Labels and Restaurant Menus

Many items you find in the grocery store, such as bottled juices, will have sugar you do not need. If you want the apple juice, find the label with the least amount of sugar. Read your restaurant menu carefully to find the healthiest option when dining out.

Be Mindful of Alcohol

Many of us want to enjoy an adult beverage after a long work day. Unfortunately, alcohol is full of added sugar. Alcohol will initially raise your blood sugar. Once your body starts to process the alcohol, your blood sugars can drop quickly. This makes you feel unwell the next morning if you drink too much. Try to avoid sugary cocktails. If you drink wine, read the labels to find wines with less sugar. Drink water after each alcoholic beverage to keep hydrated.

To learn more about healthy eating, see your local chiropractor at The Joint Chiropractic in Chattanooga, Tenn.