10 Ways to Cut Back on Sugar: Defeating the Sugar Monster

By Dominica


Last Updated: May 7, 2022

Almost everyone can agree that sugar tastes pretty good. In fact, you’ve probably experienced your very own “sugar high” while eating something deliciously sugary.

However, along with the fact that it makes foods taste delicious, you have to contend with the fact that sugar comes with large numbers of calories. The simple truth is that too much sugar is not good for your health.

Sugar is addictive, so that the more you eat, the more the body would like. This is why people can literally go through sugar withdrawal when they try to give it up. Too much sugar and you may begin to notice that you’re feeling tired, you gain a few pounds, you get cavities, etc.

Therefore, it’s a great idea to cut down on sugar or completely eliminate it from your diet.

If cutting out all sugar doesn’t sound like something you desire to do, you can benefit from cutting out most of it. You can allow yourself to have sugar occasionally or use substitute sugars more often. I’ve found plenty of recipes online that use little to no sugar and still taste yummy.

5 Annoying & Frequent Food Cravings: What is Your Body Trying to Tell You? 


10 Simple Ways to Cut Back on Sugar

1. Cut Out All Beverages That Have Sugar

Start reading the labels on your foods and drinks. If you want to cut out all sugar, you’ve got to be a sugar detective. You may think a food has no sugar, but if you read the label, there may be some sort of sugar included.

If you’re a soda drinker, you’ll have to give it up. Soft drinks contain a lot of processed sugar. Avoiding them is a great way to cut sugar out of your diet. Avoid other beverages such as sweetened water, energy drinks, sweet tea, and fruit drinks.


2. Cut Out Junk Food and Foods That Have Hidden Sugar

Most junk food contains some type of sugar. And, it can hide even in foods that aren’t sweet. Such junk foods fuel your sugar craving and can become a source of addiction.

You can eliminate the sugar monster by avoiding foods such as chips, cake, candy bars, cookies, pastries, ice cream, and other processed foods that include sugar like ketchup, baked beans, and lunch meats.

Make sure that these types of food find no space in your diet because if they do, they tend to fuel the vicious cycle.


3. Include Omega 3 in Your Diet

Vegan foods contain a lot of omega 3’s. Taking omega rich foods, such as fish, acai, flax seeds, and walnuts, is a major way of optimizing the blood sugar and can prevent or reduce sugar cravings.

It can also heal some inflammation caused by refined sugars. These foods tend to keep you full for longer and therefore, you will not have the urge to reach for sugary foods.

Read this next: Have You Ever Wondered How Much Your Diet Affects Your Mental Health? 


4. Eat Whole Foods

Naturally, whole foods when compared to processed foods contain no sugar. Foods such as beans, whole grain, leafy greens, spices, and herbs come naturally at a low glycemic level. This will lessen the craving for sugary foods.


5. Replace Refined Sugar With Natural Sweeteners

Avoid using white sugar and high fructose corn syrups at home. After eliminating them, replace the white sugar with natural forms of sugar such as honey, agave nectar, coconut sugar, Stevia, and other natural sweeteners.


6. Be On The Lookout For Other Names Of Sugar

When you’re purchasing foods, be sure to be on the lookout for sugar under other names, like corn syrup, fructose, glucose, dextrin, brown sugar, maple syrup, sucrose, and xylitol.


7. Watch Out For Sugar in Breakfast Cereals

There are many breakfast cereals that contain a lot of sugar, so choose wisely. Even some of the so-called healthy cereals contain a good amount of sugar. Look for cereals that have 8 grams of less of sugar per serving, or go with sugar free breakfast foods like good old-fashioned oatmeal and add some fresh fruit to it.


8. Fresh Fruits

Many people will go for sweet things when they have the cravings. However, if you start having the cravings, make sure you eat fresh fruits. This means getting sugar from fresh sources, which is ideal.

Sugars from fresh fruits contain vitamins, minerals, fiber, and water which are wonderful for your body. You can eat pears, oranges, berries, melons, apples and bananas for starters. You’ll find that as you add more fruits to your diet, your cravings for sugary foods decreases.


9. Eat Plenty of Salads

Be sure to start eating plenty of fresh salads made up of leafy greens, carrots, peppers, tomatoes, cucumbers, sprouts, and more. As you reduce sugar in your diet, add salads as often as you can to furnish your body with the vitamins and nutrients it needs for optimal health.

There are hundreds of different kinds of salads you can make. 


10. Educate Yourself

You will be less likely to eat sugar when you learn how harmful it is to the body. Just as you are reading this article, educate yourself on the harmful effects of excess sugar and how you can really begin to optimize your health by eating healthy foods.


Cutting Back on Sugar is Great For Your Overall Health

Slaying the sugar monster may not be easy, but it is completely worth it. You’ll feel so much better, and your body will thank you for your efforts.

Photo by mali maeder



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