Type to search

diabetes health nutrition sugar

Practical Tips to Help you Reduce the Amount of Sugar in Your Diet

Sugar is actually a necessary source of fuel for your body and occurs naturally in many foods; however it is also added to a wide range of products available in any supermarket. In fact, it is often present when you do not expect it to be; such as in bread, sauces or condiments! It is this added sugar that is easily consumed in excess and can lead to excessive calories being consumed and an increase in your weight.

Use the following tips to help reduce the amount of added sugar you are putting into your body:

Sugar

Pay more attention to ingredients on labels

The label on any food product should list its ingredients. Many products will have sugar added to them; studying their labels is the first way you can identify which products are high in sugar and attempt to avoid them; or at least reduce consumption. Don’t forget that sugar can be listed as any of the following: glucose, sucrose, fructose, maltose, molasses, hydrolyzed starch, corn syrup or honey.

Breakfast cereal – make healthier choices

You may be surprised how high in sugar many of your favorite breakfast cereals are. The good news is that you can usually locate a low sugar, or no added sugar alternative to your regular breakfast. Have you tried replacing current cereal with oatmeal and some fresh fruit?

Main meals

Processed food and ready meals are prime candidates to be high in sugar; even savory foods have sugar added! Wherever possible avoid using ready-made products. Fresh food is higher in the vitamins and minerals which are essential for a healthy body; and far less likely to have added sugar!

breakfastcereal

Snacks

You are probably already aware of the amount of sugar in your daily snack; the biscuits in the middle of the morning and the chocolate bar mid-afternoon. These boost your energy levels temporarily and help you through the day. The best way to reduce this sugar rush is to swap your sugary snacks for unsalted nuts, oatcakes or plain popcorn. Fruit is also an excellent alternative, although dried fruits tend to be high in sugar and are likely to stick to your teeth and increase your risk of tooth decay.

Drinks

It is essential to consume liquid throughout the day. However, fizzy drinks and sweetened juices are particularly high in sugar. Many cordials and squashes are, as well. Replace your high sugar drink with low fat milk, soda water, sugar free variety of drinks; or, the best option is water. If you have sugar in your tea or, then gradually reduce the amount you add.

Desserts

These are, by the very nature, full of sugar. However, you can limit the number of desserts or the size of your portion. The best way to start is to reduce your intake; just have a dessert after your evening meal. You can also switch from cakes and high sugar puddings to fruit, low fat yoghurts or low fat rice pudding.

Cold turkey

It is not advisable to simply stop consuming sugar. Not only will you be likely to suffer from symptoms of withdrawal; you will also be more likely to give in to your cravings. Take your time and slowly reduce your intake; this will ensure you have changed your eating habits for life.

Avoid sweeteners

It can seem like a good idea to switch from sugar to artificial sweetener. However, this will not change your craving for sweet things and may actually cause weight gain! This is because you body will expect calories when you consume something sweet and it will not get these from a sweetener. This will, consequently, confuse your body and have it demanding more sugar.

Sugar

Flavor

The easiest way to make a drink; or even food taste sweeter without adding the sugar is to add flavor. Cocoa or vanilla powder; or even cinnamon is excellent for adding flavor and no sugar.

To successfully reduce your sugar intake you will need to persevere! Adhere to a healthier diet by including more healthy foods into your diet. If you can’t, you can always go for all-natural supplements such as Marine collagen capsules which are meant to promote general wellbeing. You will have good days and bad days but stick to your aims and your taste buds will adjust and make the job easier for you.

Was this article helpful? If not search the Healthy Moms Mag community forum to find answers to your question. Our community is free to join or you can browse and post as a guest.

Search Our Community

Advertisement
Cascia Talbert

Cascia Talbert is a devout Catholic, mother of five children, health and fitness enthusiast and positive parenting supporter. She is also the founder of the award winning online health, fitness, parenting and Christian faith magazine for moms, the Healthy Moms Magazine. She lives in the Chicago suburbs with her husband, five children and one spoiled cat. Her hobbies include gardening, country music, running, and playing her flute. Check out her first book, "Taking Care of your Family's Health and Well-being, Saints to Turn to and the Catholic Faith," available anywhere books are sold.

    1

6 Comments

  1. Caryn at PrettyWellness October 24, 2015

    I love the new look…and of course the healthy living content. I was a sugaraholic until I quit it. Now, I seldom crave it and when I do I try to drink smoothies and eat nuts to satiate myself.

  2. Cascia Talbert October 24, 2015

    I’m glad you like the new site! Are you still going to be a contributor? Please let me know. Thanks for stopping by, Caryn. Have a great weekend.

  3. Lady Lilith October 28, 2015

    Nice tips. We cut out soda. A simple step can really make a differnece.

  4. Cascia Talbert October 28, 2015

    Glad to hear that! We don’t drink soda that often. Thanks for stopping by Lady Lilith. Have a great day.

  5. Evelyn November 4, 2015

    The look of your blog is great!! I love the tips, thanks for sharing.

  6. Cascia Talbert November 4, 2015

    Glad you enjoyed this article, Evelyn. Thanks for stopping by! Have a great afternoon.