Rapid Communication - Journal of Food Science and Nutrition (2023) Volume 6, Issue 3
Practical Strategies to Reduce Consumption of Added Sugars
Department of Food science and nutrition, University of Bristol, Bristol, UK
- *Corresponding Author:
- Micha Peleg
Department of Food Science and nutrition,
University of Bristol,
Received:19-May-2023, Manuscript No. AAJFSN-23-94167; Editor assigned: 23-May-2023, PreQC No. AAJFSN-23-94167 (PQ); Reviewed:06-Jun-2023, QC No. AAJFSN-23-94167; Revised:12-Jun-2023, Manuscript No. AAJFSN-23-94167 (R); Published:19-Jun-2023, DOI:10.35841/ aajfsn-6.3.180
Citation: Peleg M. Practical strategies to reduce consumption of added sugars. J Food Sci Nutr. 2023;6(3):180
This article provides practical strategies to reduce the consumption of added sugars, which have been linked to various health problems. The strategies include reading food labels, choosing whole foods, avoiding sugary drinks and desserts, being mindful of condiments, cooking at home, planning ahead, using spices and herbs, opting for unsweetened options, educating oneself, finding healthier substitutes, and taking a gradual approach to reducing sugar intake. By following these strategies, individuals can make informed decisions about their food choices and enjoy the benefits of a reduced-sugar diet.
Added sugars, Health, Nutrition, Food labels, Whole foods, Sugary drinks, Desserts
In recent years, there has been increasing concern over the impact of added sugars on our health. Consuming excessive amounts of added sugars has been linked to a range of health problems, including obesity, diabetes, and heart disease. While it may be difficult to eliminate added sugars from our diets completely, there are practical strategies we can employ to reduce our consumption. By making informed choices about the foods we eat and the drinks we drink, we can make significant improvements to our overall health and well-being. In this article, we will explore some of the practical strategies that can help us to reduce our consumption of added sugars.
These strategies include reading food labels, choosing whole foods, avoiding sugary drinks and desserts, being mindful of condiments, cooking at home, planning ahead, using spices and herbs, opting for unsweetened options, educating oneself, finding healthier substitutes, and taking a gradual approach to reducing sugar intake. By implementing these strategies into our daily lives, we can make informed decisions about our food choices and enjoy the benefits of a reduced-sugar diet .
Reading food labels is an important step in reducing our consumption of added sugars. The nutrition label on the back of a food package can tell us how much sugar has been added to the product. It's important to be aware that sugar can go by many different names, such as corn syrup, fructose, sucrose, and maltose. Choosing whole foods, such as fruits, vegetables, whole grains, and lean protein sources, can also help reduce our intake of added sugars, as these foods are naturally low in sugar. Sugary drinks and desserts are some of the biggest sources of added sugars in our diets. By avoiding or limiting these items, we can significantly reduce our sugar intake. Being mindful of condiments is also important, as many of these products contain added sugars. Cooking at home and planning ahead can help us to make healthier choices when we're on the go, and using spices and herbs can add flavor to our meals without the need for added sugars .
In conclusion, reducing our consumption of added sugars is an important step towards better health. By following the practical strategies outlined in this article, we can make informed decisions about our food choices and enjoy the benefits of a reduced-sugar diet. It's important to remember that reducing our sugar intake is a process, and it's okay to take a gradual approach. By making small changes over time, we can achieve lasting results and improve our overall well-being .
Excess sugar consumption has been linked to a variety of health problems, including obesity, diabetes, and heart disease. Added sugars, which are sugars that are added to foods during processing, are a major source of excess sugar in many people's diets .
The American Heart Association recommends that women consume no more than 6 teaspoons of added sugar per day, and men no more than 9 teaspoons. Here are some practical strategies to reduce your consumption of added sugars:
1. Read food labels: When shopping for food, take a moment to read the nutrition labels on the back of the package. Look for the "added sugar" section, which will tell you how much sugar has been added to the product. Be aware that sugar can go by many different names, such as corn syrup, fructose, sucrose, and maltose.
2. Choose whole foods: Whole foods, such as fruits, vegetables, whole grains, and lean protein sources, are naturally low in added sugars. By choosing these foods over processed foods, you can significantly reduce your intake of added sugars.
3.Avoid sugary drinks: Sugary drinks, such as soda, energy drinks, and fruit juice, are some of the biggest sources of added sugars in many people's diets. Instead, opt for water, unsweetened tea, or sparkling water with a splash of fruit juice.
4. Limit desserts and sweets: Desserts and sweets, such as candy, cookies, and cake, are also high in added sugars. Limit your intake of these treats, and when you do indulge, choose smaller portions or lower-sugar alternatives.
5. Be mindful of condiments: Many condiments, such as ketchup, barbecue sauce, and salad dressing, contain added sugars. Be mindful of how much you use, or look for lower-sugar options. Reducing your consumption of added sugars may take some time and effort, but it can have a big impact on your overall health. By following these practical strategies, you can start to make healthier choices and feel better both inside and out .
The obesity epidemic is a complex health issue that requires a multifaceted approach that addresses the ethical considerations surrounding the issue. By recognizing the impact of weight stigma, addressing the social determinants of health, and promoting a sustainable and health-promoting food system, we can work towards a society that supports healthy behaviors and promotes health and well-being for all individuals. It is essential that we continue to explore and implement alternative approaches to addressing obesity that prioritize health equity, social justice, and ethical considerations.
- Kaiser KA, Shikany JM, Keating KD, et al.Will reducing sugar?sweetened beverage consumption reduce obesity? Evidence supporting conjecture is strong, but evidence when testing effect is weak.Obesity Reviews. 2013 ;14(8):620-33.
- Sievenpiper JL, de Souza RJ, Mirrahimi A, et al.Effect of fructose on body weight in controlled feeding trials: a systematic review and meta-analysis.Ann Intern Med. 2012 ;156(4):291-304.
- Malik VS, Pan A, Willett WC, et al.Sugar-sweetened beverages and weight gain in children and adults: a systematic review and meta-analysis.Am J Clin Nutr. 2013 ;98(4):1084-102.
- Dolan LC, Potter SM, Burdock GA.Evidence-based review on the effect of normal dietary consumption of fructose on development of hyperlipidemia and obesity in healthy, normal weight individuals. Crit Rev Food Sci Nutr. 2009 ;50(1):53-84.
- InterAct consortium d. romaguera-bosch@ imperial. ac. uk.Variation in obesity among American secondary school students by school and school characteristics. Diabetologia. 2013 ;56:1520-30.