As Halloween approaches, the excitement around candy and treats builds up. But while indulging in sweets occasionally is fine, studies show that Americans consume far too much added sugar year-round. On average, Americans aged 2 and older consume about 17 teaspoons of added sugar per day—nearly three times the daily limit recommended by health experts.
Excess sugar intake has been linked to a range of health issues, including obesity, type 2 diabetes, heart disease, and even mood disorders like depression. According to Dr. Laura Schmidt, a health policy expert at UC San Francisco, much of the problem stems from a food environment where sugar is ubiquitous, appearing in 74% of packaged foods.
But breaking the habit can be challenging. Dr. Schmidt offers five practical tips to help reduce added sugar intake and develop healthier habits:
- Cut Out Sugary Drinks
Sugary drinks are the biggest source of added sugars in the American diet. Replace sodas, sports drinks, and energy drinks with healthier alternatives. Schmidt notes that eliminating these drinks can significantly impact waistline reduction, especially when combined with workplace initiatives to limit access. - Remove Temptations at Work
Create a low-sugar environment at work. Avoid areas where sweets are easily accessible, like the candy bowl in the break room. Schmidt encourages workplaces to offer healthier drink and snack options as well. - Keep Sugary Treats Out of the Home
Reducing sugar at home can help curb cravings. Studies suggest that making this a household effort increases success rates, so make a group commitment to avoid sugary junk foods as pantry staples. - Manage Cravings Mindfully
Sugar cravings are common but manageable. Techniques like “surfing the urge,” which involves experiencing cravings without giving in, can help. Meditation resources are available online for those looking to explore this approach. - Limit Sugary Foods to Desserts
Reserve sugary items for dessert rather than having them throughout the day. Women should aim for less than 6 teaspoons of added sugar daily, men for 9 teaspoons, and children even less.
This Halloween, try savoring treats mindfully and keeping them occasional. Reducing sugar can improve health and help build a better relationship with sweets over time.