Added Sugar: 13 Easy Swaps That Make Cutting Back Feel Painless

Added sugar is one of those things most of us eat more of than we think, and it rarely comes from cake. The American Heart Association suggests most women keep it to about 6 teaspoons a day and most men to about 9 teaspoons. One can of regular soda can use up most of that before lunch. The good news is you do not have to give up treats or eat bland food. Small, tasty swaps in your drinks, breakfasts and sauces add up fast. We pulled together the easiest ones, each with a simple homemade recipe, so you can pick one or two and start today..

Where Added Sugar Really Hides

According to the American Heart Association, the biggest sources of added sugar include soft drinks, sweetened coffee and tea, fruit drinks, candy, sweetened yogurt, cereal and bars. That is good news, because those are easy to swap. Tip: on the Nutrition Facts label, look for the “Added Sugars” line. About 4 grams equals 1 teaspoon. Talk to your doctor or a dietitian about diet changes, especially if you have diabetes. Start with this simple breakfast bowl..

You will need: 1 cup plain Greek yogurt, 1/2 tsp vanilla, 1/4 tsp cinnamon, 1 cup mixed berries, 1 small banana sliced, 2 tbsp chopped walnuts, 1 tbsp hemp or chia seeds.

How to make it: 1. Stir the vanilla and cinnamon into the yogurt. 2. Mash a few berries with a fork to make a quick sauce. 3. Spoon the yogurt into a bowl. 4. Swirl in the mashed berries. 5. Top with banana, the rest of the berries, walnuts and seeds. 6. Eat right away or chill for later.

Swap Soda for Sparkling Water With Crushed Berries

Soda is the top source of added sugar for a lot of people, so this is the swap that makes the biggest difference. Sparkling water still gives you the fizz, and a few crushed berries and a squeeze of lemon add color and flavor. Make a big pitcher and keep it cold in the fridge. Which fruit would you try first?

You will need: 1 liter plain sparkling water, 1 cup mixed berries, 1 lemon sliced, a few mint leaves, ice.

How to make it: 1. Put half the berries in a pitcher. 2. Crush them lightly with a wooden spoon. 3. Add lemon slices and mint. 4. Pour in the sparkling water slowly. 5. Add the rest of the berries and ice. 6. Stir gently and serve.

Brew Your Own Iced Tea and Skip the Added Sugar

Bottled sweet tea can pack as much added sugar as soda. Brewing your own takes five minutes, and you decide how sweet it is. Start with a teaspoon of honey for the whole pitcher, then cut back a little each week. Lemon and fresh mint make it taste like a summer porch, even in November. Sweet or unsweet in your house?

You will need: 6 black tea bags, 8 cups water, 1 lemon sliced, 1 to 2 tsp honey (optional), fresh mint, ice.

How to make it: 1. Boil 4 cups of water and pour over the tea bags. 2. Steep 5 minutes, then remove the bags. 3. Stir in honey while warm, if using. 4. Add 4 cups of cold water. 5. Chill at least 1 hour. 6. Serve over ice with lemon and mint.

Swap Fruit Drinks for Orange Infused Water

Fruit drinks and punches look healthy, but many are mostly added sugar and water. Whole fruit in a pitcher of cold water gives you the flavor without the syrup. Oranges, lemons and a little ginger are perfect for fall. Kids love helping slice the fruit, and it looks so pretty on the table.

You will need: 2 oranges sliced, 1 lemon sliced, a 1 inch piece of fresh ginger sliced, a few mint sprigs, 8 cups cold water, ice.

How to make it: 1. Wash the fruit well. 2. Slice the oranges, lemon and ginger. 3. Layer them in a large pitcher with the mint. 4. Fill with cold water. 5. Chill 2 hours for the best flavor. 6. Refill with water once before swapping in fresh fruit.

Plain Yogurt With Berries Instead of Flavored Cups

Flavored yogurt cups can hide a surprising amount of added sugar. Plain Greek yogurt with fresh berries and a sprinkle of granola tastes just as good and keeps you full longer. Stir in vanilla and cinnamon for a dessert-like flavor. If you are used to sweet yogurt, add a tiny drizzle of honey at first and use less over time.

You will need: 1 cup plain Greek yogurt, 1/2 tsp vanilla, pinch of cinnamon, 3/4 cup mixed berries, 2 tbsp low sugar granola, 1 tsp honey (optional).

How to make it: 1. Stir vanilla and cinnamon into the yogurt. 2. Spoon into a bowl. 3. Top with berries. 4. Add the granola. 5. Drizzle with a little honey if you like. 6. Serve right away so the granola stays crunchy.

Overnight Oats Instead of Frosted Cereal

Many breakfast cereals add sugar to every bowl. Overnight oats are just as easy: stir them together at night and breakfast is waiting in the morning. Mashed banana and berries do the sweetening, and cinnamon makes it cozy. Make three jars on Sunday for the busiest mornings. Do you like yours warm or cold?

You will need: 1/2 cup old fashioned oats, 1/2 cup milk, 1/4 cup plain yogurt, 1 tbsp chia seeds, 1/2 ripe banana mashed, 1/2 tsp cinnamon, 1/2 cup berries.

How to make it: 1. Mash the banana in a jar or bowl. 2. Add oats, milk, yogurt, chia seeds and cinnamon. 3. Stir well. 4. Cover and refrigerate overnight. 5. In the morning, stir and add a splash of milk if thick. 6. Top with berries.

Date and Nut Bites, a Granola Bar Swap With No Added Sugar

Store bought granola and snack bars often list sugar more than once on the label. These little bites get their sweetness from dates, and nuts and oats make them filling. They take 10 minutes in a food processor and keep in the fridge all week. Dates are still sweet, so two bites make a good snack.

You will need: 1 cup pitted Medjool dates, 1 cup walnuts or almonds, 1/2 cup old fashioned oats, 2 tbsp cocoa powder, 1 tbsp chia seeds, pinch of salt, 1 tbsp water if needed.

How to make it: 1. Pulse the nuts and oats in a food processor until crumbly. 2. Add dates, cocoa, chia and salt. 3. Blend until it sticks together, adding water if dry. 4. Roll into 16 small balls. 5. Roll in extra cocoa or coconut if you like. 6. Chill 30 minutes.

Warm Mashed Berries Instead of Pancake Syrup

Pancake syrup is mostly sugar, and most of us pour more than a serving. Warm berries cooked down for five minutes make a bright, juicy topping that soaks into pancakes the same way. Frozen berries work perfectly. A spoon of yogurt on top makes it feel like brunch at a cafe. Syrup or berries at your table?

You will need: 2 cups frozen mixed berries, 1 tbsp lemon juice, 1/2 tsp vanilla, pinch of cinnamon, your favorite pancakes, plain yogurt to serve.

How to make it: 1. Put the berries and lemon juice in a small pan. 2. Warm over medium heat for 5 minutes. 3. Mash about half the berries with a fork. 4. Stir in vanilla and cinnamon. 5. Simmer 2 more minutes to thicken. 6. Spoon over warm pancakes with yogurt.

Homemade Barbecue Sauce With Less Added Sugar

Bottled barbecue sauce and ketchup are some of the sneakiest sources of added sugar. Making your own takes 15 minutes, and smoked paprika and a little molasses give you that sticky, smoky flavor with much less sugar. Brush it on chicken, ribs or pulled pork. It keeps in the fridge for two weeks.

You will need: 1 can (15 oz) tomato sauce, 2 tbsp tomato paste, 2 tbsp apple cider vinegar, 1 tbsp molasses, 1 tbsp Worcestershire sauce, 2 tsp smoked paprika, 1 tsp garlic powder, 1 tsp onion powder, 1/2 tsp black pepper, salt.

How to make it: 1. Add everything to a small saucepan. 2. Whisk until smooth. 3. Bring to a simmer over medium heat. 4. Lower the heat and cook 15 minutes, stirring often. 5. Taste and adjust salt and vinegar. 6. Cool and store in a jar.

Garlic Ginger Stir Fry Sauce Instead of Bottled Teriyaki

Bottled teriyaki and sweet and sour sauces can carry a lot of added sugar. This garlic ginger sauce takes two minutes to whisk together and tastes fresher. Toss it with chicken and broccoli for a takeout style dinner at home. Want another easy swap? Our coffee creamer study shows how small extras add up in your morning cup.

You will need: 3 tbsp low sodium soy sauce, 1 tbsp rice vinegar, 1 tsp sesame oil, 2 cloves garlic grated, 1 tbsp grated ginger, 1 tsp cornstarch, 1/4 cup water, 1 lb chicken breast, 4 cups broccoli, 1 tbsp oil.

How to make it: 1. Whisk soy sauce, vinegar, sesame oil, garlic, ginger, cornstarch and water. 2. Slice the chicken thin. 3. Sear chicken in hot oil until cooked, then set aside. 4. Stir fry broccoli 3 minutes. 5. Return chicken and pour in the sauce. 6. Toss until glossy and serve.

A 2-Minute Vinaigrette Beats Bottled Dressing

Many bottled dressings, especially the sweet and fat-free ones, add sugar for flavor. A homemade lemon herb vinaigrette takes two minutes and tastes far better. Shake it in a jar so it is ready all week. Change it up with lime and cilantro or red wine vinegar and oregano. Which salad gets this first?

You will need: 1/2 cup extra virgin olive oil, 3 tbsp lemon juice, 1 tbsp red wine vinegar, 1 tsp Dijon mustard, 1 small garlic clove grated, 1 tbsp chopped parsley, 1/2 tsp dried oregano, salt, pepper.

How to make it: 1. Add lemon juice, vinegar, mustard and garlic to a jar or bowl. 2. Whisk or shake to combine. 3. Slowly whisk in the olive oil. 4. Stir in herbs. 5. Season with salt and pepper. 6. Store in the fridge and shake before using.

Dark Chocolate With Nuts Instead of Candy

Craving something sweet after dinner is normal. A couple of squares of dark chocolate with nuts can hit the spot with less added sugar than most candy bars. Look for 70 percent cacao or higher. Make your own quick bark and break it into small pieces, so one or two feels like a treat. Almonds or pistachios?

You will need: 6 oz dark chocolate (70 percent or higher), 1/3 cup almonds, 2 tbsp pistachios, 2 tbsp dried cherries (optional), flaky sea salt.

How to make it: 1. Line a small sheet pan with parchment. 2. Melt the chocolate gently in the microwave in 20 second bursts. 3. Spread it thin on the parchment. 4. Scatter the nuts and cherries on top. 5. Sprinkle with flaky salt. 6. Chill 30 minutes and break into pieces.

Banana Nice Cream With No Added Sugar

Frozen bananas blend into something that tastes surprisingly like soft serve, with no added sugar at all. Add a spoon of cocoa for chocolate, peanut butter for a nutty version, or frozen berries for a pink scoop. Kids think it is magic. It is the perfect way to use up spotty bananas. Ready to try it tonight?

You will need: 3 ripe bananas sliced and frozen, 2 to 3 tbsp milk, 1/2 tsp vanilla, optional: 1 tbsp cocoa powder or 1 tbsp peanut butter, berries to serve.

How to make it: 1. Freeze sliced bananas on a tray for at least 3 hours. 2. Add frozen bananas to a food processor. 3. Blend, scraping the sides, until crumbly. 4. Add milk and vanilla and blend until creamy. 5. Add cocoa or peanut butter if using. 6. Serve right away or freeze 30 minutes for a firmer scoop.