Do you know how many teaspoons of sugar are recommended for your daily diet? You should! Today I am sharing several ways you can reduce sugar intake daily through several simple ideas. This post is in partnership with SPLENDA® Sweeteners Products as a part of the Socialstars network #SplendaSweeties #SweetSwaps
the average american consumes nearly THREE times the amount of sugar recommended by the WHO (world health organization) — THREE TIMES!!! that is 22 teaspoons of added sugars per day! do you know how much sugar is recommended for your diet? you should – excess sugar has been linked to obesity in the US and globally, which can result in heart disease and type 2 diabetes. regulating your sugar intake is a key piece to the puzzle of keeping you healthy, controlling calorie intake, and managing your weight. but sugar is in EVERYTHING right? here are some simple tips and tricks to reduce your sugar intake to the recommended aprox 6 teaspoons or less per day–
1. Baking Sugar Swaps: unsweetened applesauce, mashed ripe bananas, or no-calorie sweeteners are great sugar substitutes when baking. applesauce and bananas also act as a binder which can often reduce the eggs and/or oil in a recipe too!
2. Dressings and Sauces: make your OWN dressing or sauce! go to your fridge and pull out your ketchup – yeah. that’s a LOT of sugar. now check your salad dressing. you don’t need all of that! our family’s favorite dressing (my grandma’s recipe updated to a more modern less added sugar version!) is 1 cup red wine vinegar, 1 cup oil, 1 cup SPLENDA® No Calorie Sweetener, granulated. it is perfect over any salad!
3. Infused Drinks: these are all the rage right now! next time you feel the urge to reach for a sugar sweetened drink- infuse water with mint, cucumber, strawberries, lemon, lime, orange, grapefruit, lavender, basil… so many options! this is a great list of some beautiful and delicious options (pictured above)
4. Watch the Labels: be on the lookout for products labeled ‘no sugar added’ or ‘unsweetened’. some common ones are: non-dairy milk (such as almond milk and soy milk), nut butters (such as my favorite Crazy Richards mentioned in this post), applesauce, oatmeal, canned fruit packed in juice (not syrup)
5. Add protein and healthy fats: a good combo of healthy fats, protein, and fiber in your meal gives your body a nice slow release of blood sugar which will keep your body full longer and avoid the crash of added sugars. adding an egg, slices of avocado, a handful of almonds, a slice of ham or things like this can help you to reduce your added sugar cravings.
6. Up the Flavor: vanilla bean, spices, & zests are great ways to add a pop of flavor before you reach for the sugar!
7. Tea and Coffee: now i don’t personally drink either of these, but after chatting with some friends i realized they are a big source of added sugar in the morning! swap sugars for a no-calorie sweetener to get the sweetness without the calories!