15 simple ways to remove and lower sugar in your diet – TODAY – TODAY

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Most Americans consume between 19 and 25 teaspoons of added sugars daily. The added sugars mainly comes from these items:

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The health impacts of this sugar surplus are considerable. A sugar-laden diet puts you at a higher risk for problems, including heart disease, memory concerns (like Alzheimer’s disease and dementia), type 2 diabetes, high blood pressure and high cholesterol, and it makes it harder to maintain a healthy weight. It also leads to cavities. Sodas and other acidic sweetened drinks, in particular, can damage tooth enamel.
Because of the health impact of added sugars, the American Heart Association’s recommendation is to limit added sugars to under 6 teaspoons per day for women and kids and 9 teaspoons for men. Not quite there yet? Here are 15 smart strategies for cutting down on added sugars from the leading dietary sources.
Across all age groups in the U.S., sweet drinks, which include soda, sports drinks and fruity drinks (not including 100% fruit juice), make up about 37% of our daily sugar totals. Drinking sugar on a regular basis can be harmful to your health. It’s linked with a higher risk of weight gain, type 2 diabetes, heart disease and a form of liver disease. If you’re going to make one change, this is the place to cut back.
Here are some ways to do that:

Many people are surprised to learn just how sweet coffee and tea concoctions can be. For instance, a medium Frozen Pumpkin Swirl from Dunkin’ has over 32 teaspoons of added sugars, which is way above the daily limit.
Here’s how you can dial down the sugar in coffee drinks:

The goal isn’t to eliminate dessert from your life, but to bring your added sugar intake into a healthier range. That might mean eating dessert a little less often, making some healthier sweet swaps, and of course, managing the added sugars that are creeping into your diet in other areas.
Here are some ideas related to treats:

According to a survey conducted on behalf of a shopping rewards app, 45% of respondents favor sugar cereal. The best-selling sugary cereals typically have between 2 1/2 to 3 1/2 teaspoons of added sugars.
Here’s how to have less:

There are a dizzying array of bars on the market, and in some cases, they’re no better than candy — at least in terms of how much sugar they contain.
Here are some pointers for buying better bars:

Samantha Cassetty, MS, RD, is a nutrition and wellness expert, author and columnist. Her latest book is “Sugar Shock.” You can follow Samantha’s practical balanced eating advice on Instagram at @nutritionistsam.


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