Five tips to reduce sugar in your daily diet

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Monday. October 24th is National Food Day, a day to eat better and real food. IU Health dietitian Anna King tells us five easy ways to cut sugar from your diet.


  1. Cut back on sugar-sweetened beverages!

Full sugar soda, fruit juices, sweetened tea, fruit smoothies and other sugar sweetened beverages contribute the most added sugar to the American diet. Decreasing or cutting these from your diet completely is a great way to maintain a healthier lifestyle.

  1. Eat more fruits and vegetables

Fruits and veggies have natural occurring sugars in them and are high in fiber to fill you up. Instead of snacking on sugary granola bars or sweet treats, grab a pear or some apples.

  1. Switch to unflavored or unsweetened dairy products

Chocolate milk; yogurt with added fruit syrups, granola or candy mix-ins, or honey to pour over your food may taste great but it adds a lot of added and unnecessary sugar to a food that has natural sugar (lactose) already

  1. Decrease amount of sugar added in baked goods (You probably won’t notice it’s missing)

Typically decreasing the amount of sugar in recipe by 1/4th will not change the taste or outcome very much. You can gradually decrease each time you make the recipe as you like it. May need to add some more liquid to make sure the product doesn’t get too dry.

  1. Swap out high sugar cereal for ones with lower added sugar

Read the food label and compare different cereals’ sugar content


Types of Sugar Listed on Food Labels

  • Brown sugar
  • Corn syrup
  • Fruit juice concentrates
  • High-fructose corn syrup
  • Honey
  • Molasses
  • Raw sugar
  • Sugar
  • Syrup
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