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Home » Diet » Here are some ways you can cut down added sugar intake in your diet – The Albany Herald

Lowering the amount of added sugar in your diet not only will help you lose weight, it can also help lower your risk of many chronic diseases.

According to Healthline.com, added sugars account for up to 17% of the total calorie intake of adults and up to 14% for children, but dietary guidelines suggest that people should limit calories from added sugar to less than 10% per day. Consuming added sugar can cause weight gain, and increase your risk of heart disease, Type 2 diabetes, cancer and depression. It could also accelerate the skin aging process and cause tooth decay.

Here are a few tips to cut down on added sugar, according to the American Heart Association:

Try cutting the usual amount of sugar you add by half and wean down from there.

Water is best, but if you want something sweet to drink, diet drinks can be a better choice than sugary drinks.

Choose fruit canned in water or natural juice. Avoid fruit canned in syrup.

Choose the products with the lowest amounts of added sugars. Dairy and fruit products will contain some natural sugars, but added sugars will be identified on the ingredients list.

Instead of adding sugar to cereal or oatmeal, try fresh fruit or dried fruit.

When baking, cut the sugar called for in your recipe by one-third to one-half.

Instead of adding sugar in recipes, use extracts (almond, vanilla, orange or lemon).

Enhance foods with spices (ginger, allspice, cinnamon or nutmeg) instead of sugar.

Switch out sugar with unsweetened applesauce in recipes, using equal amounts.

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Here are some ways you can cut down added sugar intake in your diet - The Albany Herald

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Home » Diet » Here are some ways you can cut down added sugar intake in your diet – The Albany Herald