Handy Tips for Reducing Sugar Intake

The majority of us consume too much sugar. Here is a list of some useful tips for lowering your sugar intake.

Buy unsweetened products

You’ll find unsweetened versions of these common foods in most grocery stories: non-dairy milk like almond and soy, nut butters (look for those made with only nuts and salt), applesauce, porridge and tinned fruit (they should be packed in juice—not syrup).

Don’t go cold turkey

Going cold turkey on sugar isn’t realistic for most people. Thomsen suggests cutting back slowly. If you normally put two packets of sugar in your coffee, for instance, try one for a week, then half, and finally add only a splash of milk. For your yogurt, mix half a serving of sweetened yogurt with half a serving of plain, and eventually move on to adding natural sweetness with fresh fruit.

Focus on healthy fats

Unhealthy carbs loaded with sugar can cause blood sugar to rise rapidly (and dive just as quickly, leaving you hungry again). To minimize this rapid rise and fall, pair protein, healthy fats, and fiber with your meal, all of which can slow down the release of blood sugar in your body and keep you full for longer. Focus on fats like avocados, nuts, seeds, and heart-healthy oils like olive oil, walnut oil, and coconut oil.

Don’t go artificial

Don’t be tempted to switch to artificial sweeteners as these can have a negtive effect on your body’s response to sugar. When you eat something sweet, your body expects calories and nutrition, but artificial sugars don’t give your body these things.

Add flavour

Add more oomph to your cooking and baking with natural flavourings, such as good-quality vanilla extract or paste, citrus zest, spices and fresh herbs.