这些“健康”食物的含糖量比你想象的要多得多

It sounds like you’re pretty mindful of your sugar intake, or perhaps you don’t have a sweet tooth. In either case, your intake doesn’t sound excessive. If you enjoy some can’t-live-without sweet treats on occasion, keep doing so. And don’t forget to focus on the healthfulness of the remainder of your diet. Include plenty of veggies, along with lean protein; healthy fats like avocado, extra virgin olive oil, and nuts; and moderate portions of good carbs, like fresh fruit, sweet potato, and quinoa.

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It sounds like you have some room to curb your added sugar consumption. Perhaps you didn’t know about lesser-known sources like ketchup. Or maybe you didn’t realize just how frequently you were consuming sugary foods until now. Whatever the case, start by becoming a bit of a sugar sleuth. Read ingredient lists and look for sugar grams per serving on labels. Next, try some simple swaps that will still leave you feeling satisfied. For example, opting for two squares of dark chocolate in place of a few cookies can slash several grams of added sugar.

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Also, up your intake of fresh food. The AHA limits do not include sugars added to food by Mother Nature, like the sugar in fresh fruit or carrots. That means an apple with nuts or hummus with veggies are good snack choices.

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Based on your responses you’re likely getting too much added sugar. To cut back, set one goal at a time. For example, start by replacing sugary drinks with plain or sparkling H2O. Next, identify the sugary foods you feel you can realistically forego. For example, maybe you find a veggie and avocado omelet even more appealing than a bowl of sugary cereal for breakfast. If so, try to make the time in the a.m.

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Next, consider reducing the frequency of sweet treats rather than swearing them off completely. Make your favorites special splurges, and pass on options you can live without. As you gradually reduce your sugar intake you’ll probably notice an increase in your energy level, a reduction in cravings, and bonus benefits, like clearer skin and better sleep.

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