How to cut sugar out of your daily diet

Did you know the average American consumes 17 teaspoons of sugar per day? This amount translates to about 57 pounds of added sugar consumed per year. The recommended amount is just six teaspoons for women and nine teaspoons for men of added sugar per day, according to University of California San Francisco Sugar Science.

A high daily intake of sugar can lead to many adverse health conditions like diabetes, obesity, and heart disease. When too much sugar is consumed over a long period of time, the natural hormones in the body are thrown off. For example, eating sugar increases glucose levels in the bloodstream which causes the pancreas to produce large amounts of insulin. Higher levels of insulin cause the body to store more calories as fat. If you are worried about your sugar intake, follow these tips to help maximize your health:

Cut out soda

Just one can of Coca Cola contains 39 grams of sugar or 9 1/3 teaspoons —an unnecessarily high amount. Soda also dehydrates the body and makes it crave more sugar. By cutting out sugary sodas and drinking eight cups of water per day, you will feel healthier and more energized throughout the day.

Eat more fruit

The best way to get a sugar fix while cutting back on sugar is to incorporate more fruit into your diet. Fruit contains natural sugar that is better for you than sugar that comes from processed foods like candy bars or ice cream. Instead of sprinkling sugar on your oatmeal or cereal, try adding sliced bananas and strawberries or a handful of blueberries.

Try juicing

Juices bought at the supermarket often contain high amounts of sugar. To go the more natural route, try making your own fresh juice at home. You can do this by purchasing a juicer and buying natural fruits and vegetables to create the perfect concoction. Remember to keep juice portions small by drinking no more than six ounces once per day.

Cutting back sugar may be difficult at first, but your body will thank you for it later! For more information about recommended daily sugar intake, visit the American Heart Health Association.