5 Evidence-Based Ways to Reduce Added Sugar (Without Feeling Deprived)

Reduce added sugar smartly
  1. Swap drinks first: Replace soda/juice with water, sparkling water, or tea.
  2. Breakfast upgrade: Choose high-protein options (eggs, yogurt, oats).
  3. Read labels: US: “Added Sugars”; UK/Canada: watch syrups and words ending “-ose”.
  4. Flavor with spices: Cinnamon, vanilla, and citrus zest add sweetness perception without sugar.
  5. Plan treats: Enjoy a small dessert 1–2×/week to avoid rebound overeating.

Goal: Keep added sugar ≤10% of total calories; ≤5% is even better for dental health.

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