The thought of leaving sugar behind is potentially the scariest thing on planet earth. While that may sound very overdramatic, which it is, most people cannot function without sugar. In fact, living life sugar-free may not even be a life worth living, in the eyes of some people. Chronically overdoing it with the sweet stuff can lead to some major health complications, though. 

If you don’t keep track of your sugar intake, you can increase your risk of heart disease and type 2 diabetes. That said, keeping your sugar in check is easier said than done. For optimal metabolic health, you need specific strategies that can help you monitor sugar intake. But before we get to that, it’s important to understand the difference between added sugars and natural sugars. 

Added vs. Natural Sugars

Natural sugars exist, you guessed it, naturally in foods. Fructose in fruit, for example, is a natural sugar, and it is often accompanied by the fiber, vitamins, antioxidants, and minerals in fruit. Added sugars, on the other hand, do not exist naturally and food manufacturers add them during food preparation. Sugar packets, honey, corn syrup, high fructose corn syrup, and more are all forms of added sugars. Not only are added sugars devoid of nutritional properties, but they are also calorically dense. 

When you overdo it with added sugars, you increase your risk of cardiovascular problems and type 2 diabetes. Soft drinks, cocktails, condiments, snacks, and processed foods are common sources of added sugars, and chronic consumption of those foods can complicate your health even more. Fortunately, there are things you can do to help control your sugar intake on a regular basis. 

Enjoy Fruit, But Don’t Make It Your Whole Meal

You don’t need to be afraid of fruit, but you don’t want it to make up an entire meal. An acai bowl, which is seemingly healthy, can contain 95 grams of sugar. Most of those sugars are natural, but 95 grams of any type of sugar in one sitting is quite a lot. Smoothies are another great way to consume a diverse mix of nutrients, but you want a solid mix of fruits and vegetables. Ideally choose low-sugar fruits like berries, a half of a banana, and some greens like spinach or kale. Don’t add sweetened juices or nut milks, either! Opt for water or unsweetened non-dairy milks for your liquids. 

Minimize Or Skip Sugar-Free Foods

People see “sugar-free” on food packaging and think that they are healthier. Sugar-free foods may help you cut back on calories, but chronic consumption of sugar-free foods can interfere with glucose metabolism. Those foods also negatively affect gut microbiome and can increase sugar cravings. Sugar-free foods make you less satisfied and cause you to want more of that food. Just remember that a little bit of the real deal sugar is better than the artificial stuff. 

Always Check Nutrition Labels

Although you don’t have to count every single gram of added sugar you consume, you should have a reference or the max amount you should consume daily. That is why reading nutrition labels can be very helpful in your health journey. If your packet of blueberry yogurt contains 22 grams of added sugar, that provides you with most of your added sugar count for the day. Look out for foods with five to six grams of added sugars per serving. Some days you may consume 20 grams of added sugars, while other days may amount to 27 grams of added sugar. That is completely acceptable, but just try your best to focus on more wholesome foods that are naturally sweet. 

Omit Sugary Condiments 

Condiments like ketchup, salad dressings, and other sauces contain more added sugars than you realize. Pasta sauce is another sneaky source of both sugar and sodium. Tomatoes are naturally sweet, so tomato sauce will have about four to five grams of natural sugars per serving. Tomatoes are also very acidic, so most brands add extra sugar to balance that acidity. Try to choose natural ketchup brands, or varieties that contain zero added sugars to help you control sugar intake. 

Avoid Drinking Your Sugars

Although a cold can of cola is undeniably delicious, it is just as undeniably terrible for you. Sugar-sweetened beverages are some of the leaded sources of added sugars in the American diet. A 17-ounce can of Coke contains about 55 grams of added sugars per bottle, which is more than twice the amount of added sugars that you should consume daily. Juices, sodas, energy drinks, and sweetened coffees and teas all fall under the sugar-sweetened beverage umbrella. If you start your day with a flavored coffee, consider making your own coffee and adding less sugary creamers or sugar. A venti vanilla latte from Starbucks can serve up to 35 grams of sugars!

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Harissa is a North African red chile paste or sauce made from several simple ingredients. The paste generally includes olive oil, red chiles (such as Fresnos), garlic, and several warm spices. Harissa is tangy, smoky, slightly sweet, and just spicy enough to wake up your taste buds. Fret not, friends, this sauce will not leave you breathing fire. You can use it as a dip or condiment/sauce on many Mediterranean recipes.

Some people refer to harissa as the ketchup of North Africa and the Middle East. Comparing harissa to ketchup doesn’t do the slightly spicy sauce justice, though. Harissa sauce is much more complex in flavor and doesn’t contain all the preservatives, dyes, sodium, and added sugars that ketchup has. Although you can easily find harissa in jarred form at many grocery stores, it’s so much better when you make it from scratch. Since the recipe only requires the ingredients and a food processor, we encourage you to don your culinary hat and make this yourself.

Each batch of homemade harissa will differ because people tend to use different chiles. Some people use chiles that are not as spicy, while others enjoy a little kick to their harissa, so they use spicier chiles. Generally, though, harissa sauce calls for red chiles and you can add more or less depending on your spice tolerance.

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Everyone needs to pay closer attention to their intake of added sugars. So many foods have sneaky names for sugars, and the average person doesn’t read nutrition labels properly. The Centers for Disease Control and Prevention (CDC) found that the average American adult consumes 17 teaspoons of sugar per day. Health experts suggest that adult women only consume up to 6 teaspoons of added sugars per day and that adult men consume up to 9 teaspoons per day. 

It would be better, of course, to avoid as many added sugars as possible, but that is hard to do if you follow the Standard American Diet. The reason for that is because research indicates that adults who consume excess sugar increase their risk of dying from cardiovascular disease. One study found that people whose diet included 25% sugar were twice as likely to die from heart disease as those who ate less than 10% sugar. Excess sugar intake can also lead to weight gain, tooth decay, diabetes, and high triglyceride levels. 

Most people know to cut out sodas, sweet teas, and cookies and cakes to reduce sugar intake. They may not be aware of other sneaky sources of sugar, which is what this article aims to point out. Avoid the following sources of added sugars if you want to reduce your sugar intake. 

Plant-Based Milks

Dairy-free milk alternatives are more popular than ever, and people automatically think that they are healthy beverage options. The reality is that many plant-based milks contain preservatives, thickening agents, and added sugars, even if the label says “no added sugars.” If you are trying to avoid added sugars, make sure to purchase “unsweetened” varieties, and always check the ingredient list. 

Bacon

Sodium-rich foods like bacon tend to have added sugars. The reason for this is because added sugars give a little boost to the flavor profile. The bacon that you see in grocery store coolers has sweeteners added to it. It is possible to purchase bacon that doesn’t have any added sugars, but you have to pay attention to the ingredient list just to be sure. 

Bottle Smoothies

Seemingly healthy options, especially if the color is green, bottled smoothies can be very unhealthy. Unless smoothies come straight out of your blender or the blender of a fresh-pressed juice and smoothie establishment, smoothies are probably overflowing with sugar. Bottled smoothies rarely have satiating macronutrients and antioxidants because they contain fruit juice concentrates and purees that contain syrups to enhance the flavor. That’s why you should make your own smoothies with fresh ingredients. 

Peanut Butter

It may be the spread you crave on a sandwich or the spread that adds protein to your smoothie, but peanut butter can drastically increase your sugar intake. If peanut butter is flavored with cinnamon, chocolate, or honey, forget about it. Two spoonfuls of peanut butter can have more sugar than two Chips Ahoy Cookies. You don’t have to avoid peanut butter; rather, you just have to choose healthy, natural peanut butter that doesn’t contain added sugars. 

Dried Fruit

Dried fruit can be a great snack and it often contains lots of fiber. The sad reality is that a lot of dried fruit contains preservatives like sulfur dioxide and added sugars. Dried fruit is naturally sweet without the addition of added sugars, which manufacturers sometimes coat dried-up pieces in. Cranberries are very low in sugar compared to other fruits, but dried varieties often contain cane sugar to make them more palatable. Choose the varieties that don’t contain added sugars and you can still enjoy them as healthy snacks. 

Barbecue Sauce

One study found that a tablespoon of barbecue sauce can have 1.5 teaspoons of added sugars. That means that half the serving size of barbecue sauce is made up of added sugars. Similar to ketchup, this sugar-laded condiment always tends to have some sugar. In fact, it is very difficult to find barbecue sauce that is completely free of added sugars. Do your best to compare nutrition labels and choose the healthiest one you can. 

Marinara Sauce

Be mindful of the refined carbohydrates in packaged pasta and the sugar in bottled marinara sauce. These sauce jars tend to contain excess sodium and added sugars. If you can, purchase a sauce that doesn’t contain any sweeteners, artificial or natural. Buy organic canned tomatoes that don’t have added sodium.

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As a cleanser, you want to be able to enjoy certain foods. While the raw food diet is limiting, there are ways to create classic dishes you know and love. Take these dehydrated jicama fries, for instance. They are absolutely fantastic and you may even take them with you into life after cleansing.

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This raw ketchup is the perfect condiment for anyone on a raw diet. Whether you need a dip for some dehydrated fries or a spread on a raw wrap, this ketchup will come in handy!

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