Learn how to reduce your sugar intake with these tips.
Let’s talk about tips to reduce sugar intake. Whenever I’m trying a diet, whatever it is, things start working out great. I eat extremely healthy for a week or two.
Then, I start to realize that I have a lot of wiggle room within the limits I set. In short, I figure out how to cheat while still following the basic rules of the diet.
I think this is why diets don’t work very well. It’s more practical to find a reasonable way to eat clean and healthy, and stick to that.
Too Much Sugar
For years, nutrition experts told us that we needed to avoid fat if we didn’t want to get fat. As it turns out, they were wrong. In fact, too many simple carbohydrates can make us fat, sugars in particular. Healthy fats fill us up and satisfy us. Foods that have had the fat stripped from them through processing often have added sugar to it to enhance the taste. And then the food still tastes fake. Nothing like the real thing. Too much sugar in the diet can lead to obesity, insulin resistance, diabetes, anxiety and other mood disorders. Of course, there’s sugar, and then there’s sugar. I can look at a tablespoon of white table sugar and sugar in a large apple. While they both contain about the same amount of sugar, one is very different from the other. Apples contain water, fiber and nutrients along with the natural sugar, fructose. Refined, granulated sugar contains nothing but energy. And it is also heavily processed. Whenever I eat anything processed, I want to know what the process is. Usually, it involves all manner of chemicals, traces of which often end up in my food. Yummy! Or, not so yummy.Easy Exchanges
A lot of people know what it’s like to try to cut back on sugar, though. Too many people take it too severely, going straight from a high-carb diet to a low-or-no-carb diet. That is a recipe for failure, however. There are a lot of ways to eat healthier without having to sacrifice daily habits. For example, when I quit drinking soda, I switched to tea or coffee. And instead of making mine a monstrous 500-calorie latte, I just add a bit of cream and perhaps some pure maple syrup or honey for sweetener. When I am really craving the carbonation, though, I keep it simple. I buy sparkling water and just add a splash of juice for flavor. In time, I have come to appreciate foods that are not as sweet. I now find the super-sweet drinks and desserts overwhelming.//SHOP THIS POST//
Stay Sensible
More than anything, I have to be reasonable with my diet. I have found that the best lifestyle to lead with food is to eat stuff that I can recognize. A largely plant-based diet works very well for me in that regard. Then, I just make sure that I keep my portions under control. While I am pretty much never going to eat too much kale, I may eat too much cheese or meat. But since I do like to work out, protein is important for my body, so finding the balance is key.Intake and Output
When you are active, energy is vital, which means carbohydrates in the form of sugar is vital. The healthiest source of this would be natural sugars. But how much and when do you need them? I’ve been researching programs that incorporate these 2 factors: healthy eating & exercise. I found a program that’s out from Beachbody called 21 Day Fix. They have some impressive before and after pictures on their website. The program also focuses on meal planning and prepping which I seem to be hearing more and more about lately. Seems many new health plans are also moving to an integrated plan of eating and exercise instead of just focusing on one or the other. Deciding to cut sugar out of my diet was one of the best things I did. For one, any excess holiday weight just flies off me. And for another, I feel better. My blood sugar isn’t constantly in flux. And since I replaced the refined sugar with natural foods high in good fats, and also fresh fruit for a snack, I am a more-satisfied person overall.14-Day Without Sugar Challenge
Want to take an initial step to reducing your daily sugar intake? Try this 14-day No Sugar challenge.
By guest author: Emily Stone
Disclaimer: This post may contain affiliate links.
23 Replies to "Tips To Reduce Sugar Intake"
Rachel G March 29, 2014 (2:59 pm)
I try to avoid processed and refined sugar as well, though I always enjoy a tasty piece of fruit!
DSTPRL March 29, 2014 (4:16 pm)
I love sweet fruit like pineapples and grapes. YUMMY!
Jennifer March 30, 2014 (9:43 am)
At the beginning of the year, I decided to cut back on my sugar intake. I read that sugar multiplies cancer cells. Even though I don’t have cancer, this concerned me. If it multiplies cancer cells then wouldn’t it be good to avoid it altogether?
My first step was to start eating real foods. That really eliminates sugars when you cut out processed junk.
My second step was cutting out the sugar in my morning coffee. Was that ever tough for this die hard double-double girl! Regardless, after about two weeks, I eliminated sugar from my coffee.
Three months later, with no intention to lose weight (and no other changes other than this dietary change) I’ve lost six pounds! That’s an average of two pounds a month… simply from eliminating sugar from my diet.
Sorry I’ve rambled here… your post just got me so excited that there are others (like you) on this journey and just how beneficial it is!
Glad I found you through the SITS Sharefest!
Wishing you a lovely day.
xoxo
o
DSTPRL March 30, 2014 (10:55 am)
That is amazing Jennifer. Sugar is the silent and secret killer. It causes so many bad things in the body including multiplying cancer cells (I guess cancer is addicted to sugar too) that it just isn’t healthy or beneficial to our well being. Cutting back on sugar is the best thing anyone can do for their good health. Our coach teaches us women should consume no more than 25 grams a day at the very MOST. Sugar should come from natural sources or be naturally produced in foods such as fresh fruit. Thank you for stopping by my way from #sitssharefest. I am glad you came and happy you shared your story and revelation. Let’s keep pushing the message – people are bound to stop and pay attention and then we can decrease the disease rate running rampant in our country as a result of consuming too much sugar. Have a blessed day.
Adrian March 31, 2014 (12:59 am)
I’ve been trying to cut back on sugar and carbs too. I gave up soda (mostly) about a year ago and I’ve been trying to drink water and coffee instead. It’s a bit of a struggle though because I do have quite a sweet tooth. #SITSsharefest
o
DSTPRL March 31, 2014 (5:09 am)
I believe it is an adjustment but one to be made to ultimately feel better and healthier. Also what we think is sugar is HFCS which really gets the blood sugar up and crashing down. Thanks for stopping by Adrian.
Amanda - RunToThefinish
Twitter: runtothefinish
December 19, 2014 (7:36 am)
I definitely go through phases of overdoing it on sugar and I do think that sometimes comes from putting in so many long distance miles. Like you said I try to balance it by getting in more fruits so I’m not craving carbs
o
Heather
Twitter: fitaspire
December 19, 2014 (10:56 am)
I found I am pretty sensitive to sugar, as well. Luckily I don’t have much of a sweettooth, but the starbucks syrups are my weakness. 🙂
o
Elle
Twitter: eatrunsail
December 19, 2014 (5:29 pm)
Sugar just does me in. Once I start, I don’t stop and so really don’t start…. good post.
o
Diatta
Twitter: DSTPRL
December 19, 2014 (6:27 pm)
It also feeds disease.
Christine
Twitter: cyu888
December 19, 2014 (9:42 pm)
Sugar is definitely a weak link for me and something that I’m trying to get a better handle on. I know for me, so much of it is stress related eating but I feel so much better when I don’t eat all the sugar!
o
GiGi Eats
Twitter: dubagee
December 19, 2014 (10:01 pm)
I haven’t eaten sugar in 13 years!! Stevia, Monk Fruit Extract & Xylitol is where it’s at!
o
Deborah
Twitter: deborahbrooks14
December 19, 2014 (10:09 pm)
sugar has slowly crept back into my diet. I plan to re focus on that in January.
Rena (An Ordinary Housewife)
Twitter: AOHousewife
December 19, 2014 (10:51 pm)
I’ve been playing with using cauliflower and squash instead of rice and noodles. I hope to get better with sugar/carb intake after the holiday traveling is behind us.
o
Lacey
Twitter: ballietlacey
December 19, 2014 (11:01 pm)
I think everyone can benefit from reading this especially during the holidays when sugar is all around us.
Stephanie Keeping December 19, 2014 (11:04 pm)
This is great information! Less sugar is important.
jill conyers
Twitter: jillconyers
December 20, 2014 (3:41 am)
Great info Diatta! I know so many people that struggle with this.
o
Danielle
Twitter: 1motivatingmom
December 20, 2014 (7:50 am)
I have been working really hard to cut sugar completely out of my diet. I drink a lot of hot tea and sugar was my goto but I switched to honey. Then I realized that honey had sugar in it too so now I just add a little lemon tea crystal light to my tea which is sugar free. Slowly but surely I will totally eliminate it.
Sara
Twitter: scranberry33
December 20, 2014 (8:48 am)
Great timing of this post! Because I am planning on cutting unnatural sugar from my diet in 2015. My sweet cravings at night have gotten out of control which I know is my sugar intake spiking that. These were very helpful tips 🙂
steph
Twitter: FitMomTraining
December 20, 2014 (11:32 am)
Good advice! We try to avoid sugar as much as possible. The first sign we are over indulging is always that we get sick.
o
Debi
Twitter: thespringmount6
December 21, 2014 (10:18 pm)
I have to reduce my sugar intake. I am so sensitive to sugar. My body smells nuts.
o
RFC
Twitter: runfastermommy
December 22, 2014 (8:00 am)
Great post! Especially this time of year. I don’t even want to know how much sugar I consumed this weekend between Christmas cookies & cakes!
o
Jennifer
Twitter: thefitfork
March 18, 2016 (8:22 am)
I have such a sweet tooth, I try to eat health over all with low sugar intake but will allow myself a little bit of chocolate everyday to prevent totally falling off the wagon! BTW, the wrinkles I always wondered about how sugar causes that . . . you alluded too