Simple ways to consume less sugar

Excessive amounts may cause:

• Nutritional imbalances
• Increased appetite and cravings
• Mood disturbances and fatigue
• Inflammation
• Insulin resistance
• Elevated triglycerides
• Non-alcoholic fatty liver disease

Examples:

• Saccharin (Sweet N’ Low)
• Aspartame (Equal)
• Sucralose (Splenda)
• Acesulfame Potassium (Ace-K)
• Stevia
• Monk fruit

They are not without risks and should also be minimized:

• Altered taste perception
• Negative impact on gut microbiome
• Negative impact on insulin response
• Increased risk for chronic diseases
• Ineffective for weight loss

Top sources of added sugar:

• Soft drinks
• Fruit drinks
• Sport and energy drinks
• Coffee and tea

Try these instead:

• Infused water (try fruit or tea bags)
• Add a splash of juice to water
• Flavored sparkling water (try Spindrift or Ciao)
• Plain sparkling water or club soda
• Coffee with milk
• Unsweet tea (or at least half and half)

Examples:

• Plain instant oats (add your own flavor)
• Plain yogurt (add your own flavor)
• Unsweetened cereals (add fruit)
• Unflavored protein powders
• Make your own baked goods
• Make your own salad dressing

• If there are multiple options of the same product, compare brands for added sugar amounts.
• Certain products will always have some amount of added sugar - do the best you can.
• “No added sugar” is not the same as “No added sweeteners.”