The Fruitful Life

6 Simple Tips to Reduce Sugar

6 Simple Tips to Reduce Sugar

November is National Diabetes Awareness Month, and whether or not you're diabetic, it's a good idea to watch your dietary sugar intake. The FDA advises avoiding foods high in added sugar, with the daily recommendation being less than a can of soda (no more than 24-36 grams per day). We know it's a challenge to cut back on sugar, so here we share simple tips that have helped us on our own journey to better health.

Keep a positive mindset.

Avoid an all-or-nothing attitude. Instead of beating yourself up for indulging in a donut at the office, remind yourself of the good decisions you made, such as eating eggs instead of a muffin for breakfast (quick tip: healthy fats and proteins like those found in eggs will keep you full, fueled, and less likely to have a sugar crash later). Each snack or meal is a new opportunity to make a healthy choice, so keeping moving forward towards your health goals!

Identify your biggest offender.

What sweet do you find it hardest to say "no" to? Instead of adopting a denial mindset, re-imagine your favorite sweet as a treat-- something to be enjoyed once in a while. Leave ice cream off your grocery list and go out for a cone once in a while. Instead of baking a pan of brownies, purchase an individual one at the bakery. Enjoying sweets in moderation can go a long way in helping you stay on a healthy track!

Know what you really want.

Beware of mindless eating! It's easy to go through a box of cookies while working at your desk. But if you only eat dessert when you serve it on your best plate and sit down to savor each bite, it will be more difficult to indulge too often. And when you do make the time for this ritual, you'll be more satisfied and less likely to reach for a second helping of cake.

 

Keep it outta sight.

If you know you struggle to limit the number of servings you eat of packaged sweets, don't keep them on your grocery list. Donate the money you saved to your favorite charity as an extra motivation! If you happen to have sweets in your house or office, hide them. Sugar cravings are less likely to occur if you forget there are sweets readily available.

Dial down the sweet.

Are you hooked on desserts and other foods with added sugar? Instead of going cold turkey, gradually reduce your sugar intake. Look for no-sugar-added options of your favorite foods, from cereal to salad dressing. If that's too dramatic a change, then start by mixing the sweetened and unsweetened varieties together, or alternating the two. For example, mix half a serving of your favorite sweetened cereal with half a serving of an unsweetened version, or only eat the sweetened version every other day.  

Find sweet swaps.

Fortunately for your sweet tooth, there are more natural and healthy sugar alternatives than ever before! Whenever possible, swap sugar for a low-glycemic substitute. Try soda sweetened with stevia, or desserts made with erythritol (find a quick guide to natural sugar alternatives in a previous post). Use sugar-free powdered stevia or liquid monk fruit extract in place of sugar to sweeten foods and beverages (we dedicated a whole post to low-sugar alternatives for sweet coffee drinks!).

What sugar hacks have helped you reduce your sugar intake? Do you have a favorite low-sugar treat? We'd love to hear in the comments below!

*Content contained in this article is not intended to provide or to constitute medical or healthcare advice. Nor can it be relied upon as preventative care, cure, or treatment for any disease or medical condition. You should consult a qualified healthcare professional for advice regarding the diagnosis and treatment of any medical condition and before starting any supplementation, nutritional, exercise, or other medical programs.

 


Comments

  • Tammy November 4, 2018 at 2:47 pm

    Awesome tips and great article! Thank you so much for sharing your helpful insight :)
    These are all very practical and doable suggestions which can be easily incorperated into my lifestyle for optimal healthy results!

    • Michelle Wong November 12, 2018 at 10:02 am

      Thanks Tammy, we're here to help. Have a great day!

  • Jane Barber November 4, 2018 at 5:38 pm

    Nicely written. Good tips- Not overwhelming-
    It was encouraging for someone like myself who struggles with sugar every day to gets some helpful tips to make some lifestyle changes.
    Well done ....

    • Michelle Wong November 12, 2018 at 9:24 am

      We're glad to help out Jane! Good luck, you're on the right track :)

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