How to Lower Your Consumption of Sugar: A Guide for Healthier Living

By Venita Adams
January 14, 2024

Sugar is everywhere. It’s in our drinks, desserts, sauces, and processed foods. It’s also one of the main contributors to many health problems, such as obesity, type 2 diabetes, heart disease, cancer, and tooth decay.

The average American adult consumes about 17 teaspoons of sugar a day, which is equivalent to about 270 calories. However, the Dietary Guidelines for Americans recommend getting less than 10% of your daily calories from added sugars, which is about 12 teaspoons or 200 calories for a 2,000-calorie diet.

The World Health Organization goes a step further, recommending less than 5% of calories from added sugar for optimal health, which is about 6 teaspoons or 100 calories for a 2,000-calorie diet.

But how can you reduce your sugar intake without feeling deprived or bored? In this blog post, we will share some simple and effective tips to help you cut down on sugar and enjoy a healthier lifestyle.

What is Sugar and Why is it Bad for You?

Sugar is a type of carbohydrate that provides energy for your body. There are two main types of sugar: natural sugars and added sugars.

Natural sugars are those that are naturally present in foods, such as fruits, vegetables, grains, and dairy products. These sugars come with other nutrients, such as vitamins, minerals, fiber, and antioxidants, that are beneficial for your health.

Added sugars are those that are added to foods or drinks during processing or preparation, such as table sugar, honey, syrup, molasses, and high fructose corn syrup. These sugars have no nutritional value and only add extra calories and carbohydrates to your diet.

Eating too much added sugar can have negative effects on your health, such as:

Raising your blood sugar levels, which can lead to insulin resistance, prediabetes, and type 2 diabetes.
Increasing your risk of obesity, which can cause high blood pressure, high cholesterol, heart disease, stroke, and some cancers.
Damaging your teeth, causing cavities and gum disease.
Triggering inflammation, which can worsen conditions like arthritis, asthma, and allergies.
Affecting your mood, memory, and cognition, causing depression, anxiety, and cognitive decline.

How to Reduce Your Sugar Intake: 10 Easy Tips

Reducing your sugar intake may seem daunting, but it doesn’t have to be. Here are 10 easy tips to help you cut back on sugar and improve your health:

1. Check Labels for Added Sugar

The first step to reducing your sugar intake is to read the nutrition facts and ingredient lists on food packages. Look for the amount of total sugars and added sugars per serving, and compare different products to choose the ones with the lowest amount of added sugar.

Also, be aware of the different names of added sugar that may appear on labels, such as sucrose, glucose, fructose, corn syrup, high fructose corn syrup, maltose, hydrolyzed starch, fruit juice concentrate, and many others.

A good rule of thumb is to avoid products that have added sugar as one of the first three ingredients, or that have more than one type of added sugar in the ingredient list.

2. Choose Whole Foods, Not Processed

While label-checking can be a big part of weeding out added sugars, your best bet is to choose whole foods over processed foods as much as possible. Whole foods are those that are in their natural state or have minimal processing, such as fruits, vegetables, nuts, seeds, eggs, meat, fish, and dairy.

Processed foods are those that have been altered from their natural state, such as canned, frozen, packaged, or ready-made foods. These foods often have added sugar, salt, fat, preservatives, and artificial flavors and colors to enhance their taste, appearance, and shelf life.

By choosing whole foods, you can avoid hidden sugars and get more nutrients, fiber, and antioxidants that can benefit your health.

3. Rethink Breakfast

A typical American breakfast is full of sugar, such as cereal, pancakes, waffles, muffins, pastries, jams, and juices. These foods can spike your blood sugar and make you hungry and crave more sugar throughout the day.

Instead, opt for a low-sugar breakfast that is high in protein and fiber, such as eggs, oatmeal, yogurt, cheese, nuts, seeds, and fresh fruit. These foods can keep you full and satisfied for longer and provide you with energy and nutrients to start your day.

4. Don’t Drink Extra Sugar

One of the easiest ways to cut down on sugar is to limit your intake of sugary drinks, such as sodas, sports drinks, energy drinks, sweetened teas, and coffees. These drinks are loaded with sugar and calories, and they don’t make you feel full or provide any nutritional benefits.

Instead, drink more water, which is essential for your hydration, digestion, metabolism, and overall health. You can also drink unsweetened sparkling water, herbal teas, black or green tea, and coffee, which are naturally low in sugar and have other health benefits, such as antioxidants and caffeine.

If you want to add some flavor to your water, you can infuse it with fresh fruits, herbs, or spices, such as lemon, lime, orange, cucumber, mint, basil, ginger, or cinnamon.

5. Replace Sugar When Baking

If you love baking, you don’t have to give up your favorite treats. You can still enjoy them by replacing some or all of the sugar in your recipes with natural sweeteners, such as:

Stevia: a plant-based sweetener that is calorie-free and does not affect blood sugar levels. It is much sweeter than sugar, so you only need a small amount. Use about 1 teaspoon of stevia for every cup of sugar in your recipe.
Monk fruit: a fruit-based sweetener that is calorie-free and does not affect blood sugar levels. It is also much sweeter than sugar, so you only need a small amount. Use about 1 teaspoon of monk fruit for every cup of sugar in your recipe.
Erythritol: a sugar alcohol that is low in calories and does not affect blood sugar levels. It has a similar sweetness and texture to sugar, so you can use it in a 1:1 ratio in your recipe.
Xylitol: another sugar alcohol that is low in calories and does not affect blood sugar levels. It also has a similar sweetness and texture to sugar, so you can use it in a 1:1 ratio in your recipe. However, be careful not to consume too much, as it can cause digestive issues, such as gas and bloating. Also, keep it away from your pets, as it can be toxic to them.
Honey: a natural sweetener that is made by bees from the nectar of flowers. It has more calories and carbohydrates than sugar, but it also has more antioxidants and minerals. It is sweeter than sugar, so you can use less of it. Use about 3/4 cup of honey for every cup of sugar in your recipe, and reduce the liquid in your recipe by 1/4 cup.
Maple syrup: a natural sweetener that is made from the sap of maple trees. It has more calories and carbohydrates than sugar, but it also has more antioxidants and minerals. It is slightly less sweet than sugar, so you can use more of it. Use about 1 1/4 cups of maple syrup for every cup of sugar in your recipe, and reduce the liquid in your recipe by 1/4 cup.
Coconut sugar: a natural sweetener that is made from the sap of coconut palm flowers. It has similar calories and carbohydrates to sugar, but it also has more fiber and minerals. It has a similar sweetness and texture to sugar, so you can use it in a 1:1 ratio in your recipe.

When using natural sweeteners, keep in mind that they may affect the taste, color, and texture of your baked goods, so you may need to adjust your recipe accordingly. Also, remember that natural sweeteners are still sugars, so you should consume them in moderation and not as a substitute for whole foods.

6. Snack Smart

Snacking can be a healthy habit, as long as you choose the right foods and portions. Snacking can help you control your hunger, prevent overeating, and provide you with energy and nutrients between meals.

However, many snacks are high in sugar, such as candy, chocolate, cookies, cakes, ice cream, granola bars, and dried fruits. These snacks can increase your sugar intake and cause blood sugar spikes and crashes, which can make you feel tired, hungry, and irritable.

Instead, choose low-sugar snacks that are high in protein and fiber, such as nuts, seeds, cheese, hummus, hard-boiled eggs, plain yogurt, cottage cheese, and fresh or frozen fruits. These snacks can keep you full and satisfied for longer and stabilize your blood sugar levels.

7. Spice Up Your Life

Another way to reduce your sugar intake is to use spices and herbs to add flavor to your foods and drinks, instead of sugar. Spices and herbs are not only low in sugar and calories, but they also have many health benefits, such as antioxidants, anti-inflammatory, and antimicrobial properties.

Some of the best spices and herbs to use are:

Cinnamon: a warm and sweet spice that can enhance the flavor of oatmeal, yogurt, coffee, tea, and baked goods. It can also help lower blood sugar levels, cholesterol levels, and inflammation.
Ginger: a spicy and aromatic spice that can add a kick to soups, salads, stir-fries, and beverages. It can also help relieve nausea, indigestion, and inflammation.
Turmeric: a bright yellow spice that can give a rich color and flavor to curries, rice, and sauces. It can also help fight inflammation, infections, and oxidative stress, thanks to its active compound, curcumin.
Vanilla: a sweet and fragrant spice that can enhance the flavor of desserts, smoothies, and coffee. It can also help reduce anxiety, depression, and inflammation, thanks to its antioxidant and anti-inflammatory properties.
Mint: a refreshing and cooling herb that can add a burst of flavor to salads, drinks, and desserts. It can also help soothe digestive issues, such as bloating, gas, and indigestion, thanks to its antispasmodic and carminative effects.

8. Eat More Protein and Healthy Fats

Protein and healthy fats are two macronutrients that can help you reduce your sugar intake and cravings. Protein and healthy fats can keep you full and satisfied for longer, as they take more time to digest and absorb than carbohydrates. They can also help regulate your blood sugar levels, as they do not cause rapid spikes and crashes like sugar does.

Some of the best sources of protein and healthy fats are:

Eggs: a complete protein that contains all nine essential amino acids, as well as choline, iron, and vitamin B12. Eggs can help you feel full and energized, as well as support your brain and liver health.
Nuts: a rich source of protein, healthy fats, fiber, and minerals, such as magnesium, zinc, and selenium. Nuts can help you control your appetite and blood sugar levels, as well as lower your cholesterol levels and inflammation.
Seeds: a rich source of protein, healthy fats, fiber, and minerals, such as calcium, iron, and manganese. Seeds can help you improve your digestion and blood sugar levels, as well as boost your immunity and skin health.
Cheese: a high-protein dairy product that contains calcium, phosphorus, and vitamin B12. Cheese can help you strengthen your bones and teeth, as well as support your muscle and nerve function.
Avocado: a creamy and delicious fruit that contains healthy fats, fiber, and potassium. Avocado can help you lower your cholesterol levels and blood pressure, as well as improve your skin and eye health.

9. Plan Ahead and Prepare Your Meals

One of the best ways to reduce your sugar intake is to plan ahead and prepare your meals in advance. This can help you avoid impulse buying and eating out, which can expose you to more sugar and processed foods.

By planning and preparing your meals, you can also save time, money, and energy, as well as ensure that you have balanced and nutritious meals throughout the week.

Some tips to help you plan and prepare your meals are:

Make a weekly menu that includes breakfast, lunch, dinner, and snacks. You can use online tools, apps, or cookbooks to find healthy and low-sugar recipes that suit your taste and budget.
Make a shopping list based on your menu and stick to it. Avoid buying foods that are high in sugar, such as candy, cookies, cakes, ice cream, and soda. Also, avoid shopping when you are hungry, as you may be more tempted to buy unhealthy foods.
Batch cook your meals on the weekend and store them in the fridge or freezer. You can use containers, jars, or bags to portion out your meals and label them with the date and name. This way, you can easily grab and reheat your meals when you need them.
Use a slow cooker, pressure cooker, or air fryer to make your meals faster and easier. These appliances can help you cook your meals with less oil, salt, and sugar, as well as retain more nutrients and flavor.

10. Treat Yourself Occasionally

Last but not least, don’t be too hard on yourself. Reducing your sugar intake is a gradual and ongoing process, not a one-time event. You may have some slip-ups and setbacks along the way, and that’s okay. The important thing is to learn from your mistakes and get back on track.

Also, don’t deprive yourself of your favorite treats. You can still enjoy them occasionally, as long as you do it in moderation and mindfully. For example, you can have a small piece of dark chocolate, a scoop of ice cream, or a slice of cake once in a while, as long as you savor every bite and don’t overdo it.

By treating yourself occasionally, you can prevent binge eating and cravings, as well as maintain a healthy and positive relationship with food.

FAQs

Here are some frequently asked questions about how to lower your consumption of sugar:

Q: How much sugar should I eat per day?
A: The amount of sugar you should eat per day depends on your age, gender, activity level, and health goals. However, as a general guideline, the Dietary Guidelines for Americans recommend getting less than 10% of your daily calories from added sugars, which is about 12 teaspoons or 200 calories for a 2,000-calorie diet. The World Health Organization recommends less than 5% of calories from added sugar for optimal health, which is about 6 teaspoons or 100 calories for a 2,000-calorie diet.
Q: How can I tell if a food has added sugar?
A: The best way to tell if a food has added sugar is to read the nutrition facts and ingredient lists on food packages. Look for the amount of total sugars and added sugars per serving, and compare different products to choose the ones with the lowest amount of added sugar. Also, be aware of the different names of added sugar that may appear on labels, such as sucrose, glucose, fructose, corn syrup, high fructose corn syrup, maltose, hydrolyzed starch, fruit juice concentrate, and many others.
Q: What are some healthy alternatives to sugar?
A: Some healthy alternatives to sugar are natural sweeteners, such as stevia, monk fruit, erythritol, xylitol, honey, maple syrup, and coconut sugar. These sweeteners have fewer calories and carbohydrates than sugar, and some of them have other health benefits, such as antioxidants and minerals. However, they are still sugars, so you should consume them in moderation and not as a substitute for whole foods.
Q: How can I curb my sugar cravings?
A: Some ways to curb your sugar cravings are:
- Eat a balanced and nutritious diet that includes protein, healthy fats, fiber, and complex carbohydrates. These foods can keep you full and satisfied for longer and stabilize your blood sugar levels.
- Drink plenty of water, as dehydration can sometimes trigger sugar cravings. You can also drink unsweetened sparkling water, herbal teas, black or green tea, and coffee, which are naturally low in sugar and have other health benefits.
- Use spices and herbs to add flavor to your foods and drinks, instead of sugar. Spices and herbs are low in sugar and calories, but high in antioxidants and anti-inflammatory properties.
- Snack smart, by choosing low-sugar snacks that are high in protein and fiber, such as nuts, seeds, cheese, hummus, hard-boiled eggs, plain yogurt, cottage cheese, and fresh or frozen fruits.
- Plan ahead and prepare your meals, so you can avoid impulse buying and eating out, which can expose you to more sugar and processed foods.
- Treat yourself occasionally, by enjoying your favorite treats in moderation and mindfully, as long as you don’t overdo it.

Conclusion

Sugar is everywhere, and it can have negative effects on your health, such as obesity, diabetes, heart disease, cancer, and tooth decay. However, you can reduce your sugar intake and improve your health by following some simple and effective tips, such as: