How To Reduce Added Sugar Intake (Family's Guide)

Embarking on the journey to reduce my family's sugar intake was both a challenging and rewarding experience. Like many parents, I struggled to balance offering healthy meals with keeping my children happy at the dinner table. However, through gradual changes and creative cooking, I've successfully introduced a variety of delicious, low-sugar meals that my family loves. And I'm happy to share my insights and ideas in this article.

Why Care About Sugar Intake

While the majority of people remain ignorant, I'm happy to see the increasing number of families paying attention to the risks related to the consumption of sugar-heavy products and meals and navigating towards sugar-free baking. We also used to care very little about the amount of sugar on our plates, but it's no longer the case. One of the turning points was when we watched That Sugar Film. The insights were so strong we couldn't return to the life we had and we knew we had to change something. And so it all started.

If you haven't watched the documentary yet, I highly suggest you do. There's also a lot of research-based information on the web nowadays. However, for those new to the topic, let me shed some light on it to speed up your learning journey.

Sugar is basically a sweet substance that mostly consists of sucrose and is used as a sweetener. It's one of the words that brings a smile to almost any child's face. Think lollipops, cookies, cakes, soft drinks, ice cream, and other sweet treats that serve as a prelude to the almighty sugar rush.

Excessive sugar intake can lead to health consequences such as (the list is not exhaustive):

• impaired memory retention
• high blood pressure and increased risk of heart diseases
• cognitive impairment
• development of tooth decay and dental caries
• weight gain
• development of type 2 diabetes
• development of acne
• increased cancer risk
• mood swings, irritability, and attention difficulties (families with kids know this the best)

None of this is something we would want for our family, isn't it? 

While our parents used to preach that sugar is important for brains to function properly and a teaspoon or two added to our cup of tea won't do much harm, moderation is key. So, how much is enough?

How much sugar is safe

With the daily sugar intake of up to 25 grams (roughly 6 teaspoons) recommended by the American Academy of Pediatrics, a recent study reveals that, in reality, children and adolescents in the United States consume an average of 17 teaspoons of added sugars daily, significantly exceeding recommended limits. 

Even if you are mindful of the table sugar you add to your cup of tea/coffee or meals, it doesn't guarantee a low amount of added sugar. Many everyday foods contain hidden sugars, making it easy to exceed daily recommendations unknowingly. Items like breakfast cereals, flavored yogurts, condiments like ketchup and barbecue sauce, and even pasta sauces often have high amounts of sugar.

Considering the fact that one teaspoon of sugar equals 4 grams, you'll find that:

• 1 tablespoon of Nutella amounts to roughly 2.5 teaspoons (10.5 grams) of sugar
• 1 bar of Snickers amounts to 6.5 teaspoons (25.4 grams) of sugar (the recommended DAILY amount)
• 1 Actimel contains roughly 3 teaspoons (!) of sugar (11.6 grams)
• 1 serving (28 g) of Kellogg's Frosties contains slightly less than 3 teaspoons (10.4 g) of sugar
• 100 g of Teriyaki sauce contains ca. 6 teaspoons of sugar

And so the list goes on. All these things add up, and the numbers at the end of the day are striking, to say the least.

Considering all the risks that excessive sugar consumption entails, reducing sugar intake in children can lead to numerous long-term health benefits. Establishing healthy eating habits early sets the foundation for a healthier future. So, let's take the first steps! 

A Family's Guide to Reducing Sugar

Start With Baby Steps (Don't Go Cold Turkey!)

Did you know that you can get addicted to sugar? The spikes in energy levels and dopamine release make your body crave those feelings and cause dependence on their sauce (sugar). As with any type of addiction, gradual changes can make the transition to a low-sugar diet more manageable:

• Week-by-week approach: It's good idea to start by identifying and reducing apparent sources of added sugars, such as sugary drinks and snacks. Each week, replace a high-sugar item with a healthier alternative. Offer homemade peppermint-flavored drinking water as a replacement for sugary sports drinks, and pack some healthy snacks for the afternoon.
• Reading food labels: Learn to spot hidden sugars by checking ingredient lists for terms like high-fructose corn syrup, sucrose, and dextrose. Pay attention to the total sugars per serving or 100 grams. Once you've done the initial research and made a list of "safe" choices, you don't have to spend extra time reading labels each and every time unless you want to try something new.
• Simple swaps: Replace sugary breakfast cereals with a healthier option like oatmeal smoothies topped with fresh fruit, sugar-free waffles, or savory toast. Choose plain yogurt and add natural sweetness with berries or a drizzle of honey or sugar-free syrup.
• Look for sugar-free recipe adaptations: With people becoming more educated about the negative effects of sugar overconsumption, popular recipes are being adapted to replace or reduce the amount of added sugar. Our blog contains lots of recipes without added sugar for you to try, from sugar-free sandwich bread to Nutella-flavored cream, so dig in!

Make It a Family Project

Involving the whole family can make reducing sugar a fun and collaborative effort:

• Meal planning together: Encourage children to participate in selecting and preparing meals. This involvement increases their interest in trying new, healthier foods. As parents, we create lasting memories and food-related experiences they'll share with their kids, so why not build this experience on healthy and sustainable grounds?
• Educational activities: Teach kids about the effects of sugar through interactive activities, such as reading books or conducting simple experiments that demonstrate sugar content in drinks. If they're old enough, watch documentaries together to show the real effect of sugar on their overall health and ways to reduce it.
• Success stories: In our family, we turned weekend baking sessions into opportunities to create low-sugar treats, experimenting with natural sweeteners. They'll be less tempted to go for sugar-loaded options when you show how delicious sugar-free or low-sugar food can be.
• Lead by example: There's nothing worse than a parent preaching a sugar-free diet while hiding high-sugar snack bars in the drawer of their bedside table.
• Plan ahead when eating out: Research menus ahead of time to find low-sugar options. Fast food is not the only option when eating out! Encourage kids to choose dishes that include vegetables and lean proteins, avoid sugar-sweetened beverages, and suggest making a delicious dessert together once you return home. It will also ensure you have quality family time and lots of positive emotions!

Practical Strategies for Every Meal

To help you start, try incorporating these tips into your daily meals:

• Breakfast: Opt for homemade pancakes or waffles using natural sweeteners and/or mashed bananas or dates for sweetness. A healthy breakfast smoothie or sugar-free granola bars are also great for anyone with a sweet tooth. For a savory option, consider a sandwich with sugar-free bread, a savory pancake roll, or a healthy lavash wrap loaded with vitamins and nutrients.
• Lunch: Pack lunches with tortilla wraps filled with lean proteins and plenty of vegetables or egg muffins. Replace sugary snacks with fresh fruit or nuts or sugar-free oatmeal cookies.
• Dinner: Enhance flavors with herbs and spices instead of relying on sugary sauces and salad dressings. Alternatively, prepare your sugar-free Teriyaki or stir-fry sauce at home instead of relying on store-bought ingredients. By the way, roasted vegetables can also provide a natural sweetness that appeals to kids.

Handling Special Occasions

Special events don't have to derail healthy habits:

• Birthday parties: Offer fruit-based desserts or cakes made with less sugar or with natural sugar alternatives. Our low-carb lemon cheesecake, no-bake strawberry cream cheesecake, honey and passion fruit cake, and chocolate cake with strawberries are all sugar-free options that are great for parties. Also, consider incorporating fun activities that don't center around food!
• Holidays: Modify traditional recipes to lower sugar content, such as using sugar-free sheet cake sauces in baking.
• Social situations: You cannot expect other families to share the same principles that are characteristic of your family's diet. When your kids go to parties hosted by other families, they may be (and most probably will be) served with regular sweet snacks. Prepare children for such events by discussing healthy choices and allowing them to enjoy treats in moderation without feeling guilty or being punished. Daily healthy habits ensure an occasional treat has no lasting impact on their health.

Troubleshooting Common Challenges

It's too optimistic to think that everyone will be delighted with your decision to go sugar-free and that everything will go smoothly from the very beginning. The truth is there will be temptations. And resistance. But the reward is worth trying.

You may find helpful these strategies to address potential obstacles:

• Dealing with cravings: Offer fruits or sweet veggies (like carrots) with natural sugars to satisfy sweet tooths. Ensure meals are balanced with proteins and healthy fats to keep hunger at bay.
• Avoid snacking between meals: Kids will more likely eat what you cooked for dinner or lunch if they haven't snacked between meals. So encourage them to wait and only snack once they finish their meal. This was a game-changer for us!
• Managing resistance: Introduce new foods gradually and pair them with familiar favorites. Maintain a positive attitude and avoid pressuring children to eat. Instead, think of ways to serve the food interestingly or unusually (for example, using colorful beetroot tortillas).

Remember, the goal is progress, not perfection. Small, consistent changes can lead to significant improvements in your family's health. I invite you to share your experiences and additional tips that worked for you in the comments below.