Looking to eat less sugar in your daily diet? As a sugar lover myself, it’s hard to cut back. But, there are some easy swaps you can make. This post is all about the best ways you can reduce your daily sugar intake for a healthier lifestyle!
It’s no secret that Americans are eating more and more sugar everyday. We all know that we should keep our sugary treats to a moderate level, but it’s hard with the abundance of available desserts and snacks everywhere we turn. I think as women, it’s really important we monitor our sugar intake levels. It’s important to enjoy it on special occasions, but not have large amounts every single day.
If you LOVE sweets like I do then the thought of giving up sugar is a bit unappealing. However, especially for a community of women, we should understand that constantly having too much sugar could potentially increase our PMS symptoms and have negative impacts on our overall health. I fully agree that we should enjoy sugary things during celebrations (holidays, birthdays, and sometimes just because!) but what I’m really talking about is when we eat sugar in excess EVERY day.
For whatever reason you have for wanting to step away from consuming so much sugar, I’m here to give you some tips on things that have worked for me!
Start Reading Food Labels
First, you should start reading the labels of food items you are buying. You are checking for two things here. First, the amount of added sugar on the nutritional label. Secondly, what TYPE of sugar in the ingredient list. Check nutrition labels for any added sugars present, including hidden names like high fructose corn syrup, cane sugar, and agave nectar.
Maple syrup and honey will often be listed in the added sugar category and while we should still be mindful of those, I’m much more comfortable consuming those. They will still spike your blood sugar just the same as white sugar, so obviously we don’t want to over indulge, but my main goal is to reduce the amount of refined sugar I’m intaking.
I included this tip first because sometimes we can be a bit shocked by what we find. Maybe you didn’t think something had that much sugar because it doesn’t taste *that* sweet but you quickly realize by looking at the label that it actually has 15+ grams of added sugar! Just being aware helps a lot at monitoring how sugar you eat each day.
Avoid Sugar Free Products
So you might be wondering, can I go for a sugar free version of something (like diet soda instead of regular soda)? Products advertised as sugar free often contain artificial sweeteners, which can still trigger sweet cravings and actually make things harder, from my experience.
In addition, consuming a large amount of these artificial sweeteners is not great for you either. Focus on naturally low sugar foods and skip the artificial stuff.
Find Something Else Fun to Do During the Time You Normally Have Dessert
For me, I always looked forward to my post dinner dessert. I really didn’t struggle the rest of the day, but after dinner I REALLY wanted something sweet as my reward for making it through a long hard day.
Since I looked forward to this every night, I needed something different to look forward to! Maybe plan to always take a little relaxing walk after dinner. Or, let yourself watch a 25-30 minute episode of your favorite sit com. Or, start working on a new craft or piece of art and allow yourself 20 minutes each night after dinner to be crafty and relax.
It could also be that you looked forward to your morning drive through the Starbucks line for that sugar loaded coffee. To give that up feels so sad! Don’t worry, you just need to find something else to look forward to each morning.
Figure out what that something could be and give it a try!
Find Veggie Focused Smoothie Recipes
Smoothies are SO great for you but often times you’re throwing in way more strawberries, mangoes, and banana than you could actually physically eat sitting down. Because it’s blended, you can quickly consume a higher amount of those sugars. While they aren’t bad and I would still argue a fruit smoothie is a super healthy choice because there’s no refined sugar, it is still true that it’s going to be quite high in sugar in general if you’re having ALL of those fruits together in one drink.
What to do instead? Find a recipe that uses kale, spinach, avocado, or cucumber. Of course, still add some strawberries or something in there so it taste delicious, but the overall sugar amount will be much lower with only one regular fruit portion size mixed in with some veggies vs. tons of fruit. This is a great breakfast idea for those looking to reduce sugar intake!
Bake Green Apples with Cinnamon
The ultimate comforting dessert? Baked apples! All you need is some green apples and cinnamon. Bake these until soft and enjoy! It’s one of my favorite non-dessert desserts to enjoy.
Start Using Coconut Sugar
Have you ever heard of coconut sugar? I LOVE this swap! Substitute regular sugar with coconut sugar, which has a lower glycemic index and a subtle caramel flavor. It’s a great substitute for brown sugar but is less sweet.
I love coconut sugar in muffins, coffee, and more! It contains a small amount of vitamins and minerals so is a healthier choice compared to white sugar. It’s still sugar, so use it mindfully, but a good swap if you want to gradually cut down.
Include Lots of Healthy Fats in Your Diet
I’m a big fan of cooking veggies in butter, olive oil, or avocado oil. Healthy fats can reduce sugar cravings which is a huge win if you’re trying to cut down on sugar.
Opt for Unsweetened Versions of Almond Milk, Yogurt, Oatmeal, etc.
Find products you already use and love (maybe it’s almond milk in your coffee, a bowl of oatmeal for breakfast, etc.) and switch to a brand that doesn’t use added sugars. Then, if you really need a little sweetness just add a bit of honey.
The amount of sugar you add with the honey will probably be nothing in comparison to the amount that comes in the sweetened version of your favorite snacks.
Focus on Drinking More Water
Sometimes if we focus on something else, it takes our mind off the fact that we aren’t having sugar. Instead of fixating on the fact that you aren’t eating cookies and sugary iced coffees anymore, shift your mind to what you ARE doing instead. Make a goal to drink more water.
Find a tracker or get one of those water bottles that tracks your water intake throughout the day. By spending your time focusing on making sure you are drinking enough water, it will help take your mind off other things.
Eliminate Sugary Drinks like Juice, Gatorade and Soda
Drinks really are main culprit for our excessive sugar intake these days. There is just SO much sugar in sodas, sugary coffees, sweet tea, and the like. Replace sugary sodas and juices with just plain water!
By eliminating these drinks you will already make a huge step forward in reducing the amount of overall sugar that you consume. You can also try herbal teas or sparkling water with a splash of lemon if you really need some flavor.
Try New Savory Snacks or Treats
Don’t be so depressed about starting a reduced sugar lifestyle. Find other ways to get excited about food like trying out other flavor categories (such as savory!). Lately I’ve been getting into having a small bowl of popcorn with some melted butter on top with a pinch of salt for a little afternoon snack or even something to munch on after dinner. You can find all kinds of savory things to explore that are still delicious.
Test out specialty cheeses, different types of hummus, and things similar to that. Have fun trying new things that fall in the savory family!
Educate Yourself
Educate yourself on how food marketers label products. By reading the ingredient list (not what is advertised on the front of the box) you can discover a lot of hidden sugars you may have been unaware of. For example, peanut butter! Did you know they add sugar to a lot of peanut butter brands?
All you need is to find one with two ingredients – peanuts and salt. This easy swap is just one example of how reading the ingredient labels can help you effortless ditch sugar without ditching the foods you love. Just find different variations or brands that fit your goals!
Eat a Piece of Fruit for Dessert
Especially in the summertime when you have watermelon, berries, peaches, and more it is easier to do this. I used to always want a cookie or brownie after dinner. Even though I was having a small amount, now I opt for fruit. And you know what? Now I actually crave it!
My go to this summer has been having a fresh peach after dinner each night. It’s so delicious and satisfies my craving for something sweet most nights.
Use Natural Sweeteners like Honey or Maple Syrup
Here’s a simple swap I’ve made – in my morning coffee, I now use about a teaspoon of honey instead of white sugar. When needed, use natural sweeteners like honey or maple syrup in moderation, and prioritize using them over refined sugars.
Avoid Processed Foods
This might seem obvious, but those sugars sneak into your processed foods so quickly. Even when it’s not a “dessert” the sugars can still be there.
When eating a real food diet, you can avoid sugar so much easier. Try to eat things like meat, potatoes, rice, veggies, and fruit. Processed foods are notorious for containing hidden sugars.
Limit Breads
Most bread you can find at the grocery store is full of added sugar. Either make your own, or switch to Ezekiel Bread or sourdough. Or, just try to cut back on bread in general.
Ditching bread is an easy way to cut out added sugars. Swap your morning piece of toast or bagel for eggs or meat. Instead of a sandwich for lunch, try a stir fry bowl or a simple salad full of chicken, cheese, bacon, egg, and of course tons of veggies!
Cook at Home
I love going out to a restaurant. Truly I do! But I really believe it should be a special event and not a daily occurrence. It’s almost impossible to know what a restaurant is using in your food and pretty impossible to avoid added sugars, seed oils, and less than ideal ingredients.
Preparing your own meals on the regular allows you to control the ingredients and avoid added sugars. If you’re going out to eat all the time (especially fast food joints) it will be almost impossible to avoid sugar. I suggest meal planning to take the stress out of cooking at home. It feels way less overwhelming if you already know what to make each night.
Make Your Own Sauces and Dressings
Many sauces, dressings, and condiments contain added sugars. Opt for homemade versions or check labels for low sugar options. Check that bottle of ketchup in your fridge and I bet you’ll be shocked at how many grams of sugar you consume when using. I’m not saying give them up completely, just be mindful of these things when adding to meals.
Try to use less if you are used to using large amounts and covering your food in these things. Personally, I love making my own salad dressings because they taste way better and I know don’t have a bunch of questionable ingredients.
Choose Protein Bars Carefully
Even a lot of popular protein bars that you think are “healthy” to have for snack have a TON of sugar in them. Yuck! If you can, find a protein bar that is made with dates or honey as the sweetener. Or, try having a cheese stick and some dried edamame or other similar high protein snack ideas instead of a sugary protein bar.
Eat Hearty, Balanced Meals
Don’t skip breakfast! Or any other meal, for that matter. Include a good balance of protein, healthy fats, and fiber to help keep blood sugar levels stable and reduce sugar cravings. You’ll be amazed at how less you crave desserts when all of your meals have healthy fats and protein.
Limit Sugar in Coffee
I’ve already alluded to this some, but those fancy coffee drinks are LOADED with sugar. Try making your coffee at home! Or, ask the barista to reduce the amount of pumps of syrup they use in your drink. Gradually reduce the amount of sugar you add to your coffee or tea, or switch to unsweetened versions.
Make Your Own High Protein Breakfast
Do you know how many added sugars are in that bagel you grab on the go? Probably a lot! Choose breakfasts that are high in protein and fiber, such as eggs and make them at home.
Avoid Low Fat Products
Low fat products often compensate with added sugars. My preference is to choose full fat versions in moderation. In fact, fats can actually help balance blood sugar levels and reduce the chance of getting a sugar crash. You need fat, so don’t get rid of it!
Make Your Own Sweets
When you do get an undeniable craving for a cookie, make your own at home! Find a recipe that uses a low amount of sugar or swaps like honey or maple syrup. There’s also a lot of great dessert recipes out there that use banana! Make your own treats at home using less sugar or healthier alternatives for an easy way to reduce your sugar intake.
Conclusion
Reducing sugar intake is a journey that requires mindful choices and a willingness to experiment with new flavors and ingredients. By incorporating natural sweeteners, opting for whole foods, and making thoughtful substitutions, you can significantly cut down on added sugars in your diet.
Whether it’s enjoying fresh fruit for dessert or preparing homemade treats with less sugar, these strategies can help you enjoy a healthier, more balanced lifestyle. Remember, small changes can lead to significant benefits, and with these practical tips, you can savor the sweetness of life without the excess sugar.
