Reduce your sugar intake

On a daily, the average American consumes 22 teaspoons (88 grams) of added sugar. This is around 350 calories. While some of it is added as table sugar, the majority of it is found in processed and prepared foods like candy, cookies, and sodas.

Sugars like sucrose and high-fructose corn syrup have no nutritional value. They're basically empty calories. These simple sugars are quickly broken down by your body, resulting in a rapid rise in blood sugar. Sugar consumption has been linked to the development of insulin resistance in studies. This occurs when the cells do not respond properly to the release of insulin, leading to the body's inability to effectively control blood sugar. The US Food and Drug Administration (FDA) modified the way foods must be labeled in the United States in 2016. Foods must now list the quantity of added sugars in grams and as a percentage of the daily maximum recommended consumption. Sugar substitutes are an alternative to completely eliminating sugar from your diet.