Reduce Sugar Intake

Natural sugars are found in whole foods like fruits and dairy products, accompanied by fiber, vitamins, and minerals that slow absorption. Added sugars are sweeteners added during processing (like high fructose corn syrup, cane sugar, honey) and provide empty calories without nutrients.

The American Heart Association recommends no more than 6 teaspoons (25g) of added sugar daily for women and 9 teaspoons (38g) for men. The World Health Organization suggests limiting added sugars to less than 10% of daily calories, with additional benefits at less than 5%.

Many processed foods contain hidden sugars, including bread, pasta sauce, salad dressings, yogurt, granola bars, and condiments. Sugar can appear on labels under various names like sucrose, fructose, glucose, maltose, dextrose, and syrups.

Strategies include eating protein-rich meals, staying hydrated, getting adequate sleep, managing stress, and gradually reducing sugar intake rather than quitting cold turkey. Over time, your taste buds will adjust to appreciate less sweet foods.