Sugar consumption has become one of the most significant dietary problems in the developed world. A widely accepted World Health Organization guideline recommends that added sugar make up less than 10 percent of our total energy intake — and suggests that dropping the level below 5 percent would be even more beneficial. For the average American, that would mean roughly 25 grams, or about 6 teaspoons.
Unfortunately, people in the U.S. eat about 20 teaspoons of sugar a day on average, over three times what they should be consuming — and overloading the body this way has major negative effects. The empty calories from added sugars can lead to stress, inflammation, weight gain and spikes in blood glucose levels. Cognitive impairment, especially dementia, is also a possible result, according to research. And for those who have been diagnosed with diabetes or pre-diabetes, sugar consumption presents an even greater risk, according to the American Heart Association.
Keeping tabs on how much sugar you’re consuming is an important part of a healthy lifestyle, but it can be very difficult to cut back. Here are 25 easy ways you can put a dent in your daily sugar habit.