5 Ways to Cut Sugar

Do you want to reduce your sugar intake? You can cut out obvious sugar bombs like candy and cake, but you should also be mindful of other hidden sources of sugar.


Check Your Condiments

5 Ways to Cut Sugar: Be smart about condiments
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You wouldn’t believe how much sugar can hide in common condiments like ketchup and sauces like barbecue, marinara, and teriyaki. When you’re shopping for items like these, always read nutrition labels. And when you do, be sure you’re paying attention to the serving size—it's likely smaller than you think. These flavorful ingredients aren't off-limits, though. Several brands make reduced-sugar versions of classic condiments. Check out Heinz Reduced Sugar Ketchup which has 75 percent less sugar than classic ketchup.


Go For Unsweetened Beverages

Black tea

Verywell / Alexandra Shytsman

We all know soda is full of sugar—a 12-oz. can of Coke has 39 grams. But drinks that sound healthier, like juice and iced tea, can also be packed with sugar. Go for unsweetened iced tea and seltzer water with a splash of juice instead. Hot coffee and tea can also contain a lot of sugar, especially fancy coffee-shop versions. Instead of ordering a flavored latte, request sugar-free/unsweetened flavored coffee or tea, and use natural no-calorie sweetener.


Milk Has More Sugar Than You Think

Cow's milk

Verywell / Alexandra Shytsman

When you put regular milk in your cereal or coffee, you’re probably taking in more sugar than you think. One cup of fat-free milk has about 90 calories and 12 grams of sugar. Save your sugar for something else. Unsweetened almond milk is a great substitute for dairy milk. You can have one cup of delicious Unsweetened Almond Breeze (regular or vanilla) for 30 calories and no sugar.


Check Labels

5 Ways to Cut Sugar: Become a label reader, and look for unsweetened everything
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That carton of almond milk isn’t the only place you should look for the word “unsweetened.” Many packaged foods contain added sugar. It can lurk in everything from applesauce and frozen fruit to yogurt and bread. For example, a package of the average vanilla yogurt has 14.5 grams of sugar. You’re much better off getting plain yogurt and adding vanilla extract and natural no-calorie sweetener. 


Go Whole

5 Ways to Cut Sugar: Choose whole foods as often as possible
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The closer a food is to its original form the less likely that it’ll be full of unexpected sugar. Processed and packaged foods often have a lot of added sugar to make them taste better. For example, a serving of old-fashioned oats has 1 gram of sugar. A packet of apples and cinnamon instant oatmeal has around 12 grams.

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