Everyone is trying to avoid it as much as they can, opting for the healthy option and giving it the cold shoulder. It’s incredibly addictive and controlling, and if you need new ways to cut down your sugar intake, use the nine below.
Sugar is like a toddler; if you don’t keep an eye on the little one, they can get out of control very quickly.
Too much sugar has been known to cause adverse effects on the human body and contribute to many different diseases.
Fruit has a high sugar content, but there is a big difference between a can of soda and an apple. An apple has natural sugar, vitamins, and minerals, whereas a can of soda is added sugar and is unnatural.
It’s added sugar that’s the bad guy, you will find this in many processed foods in your supermarket, and even in some “health foods.”
It will affect your mood, weight, metabolism, and insulin, and overdoing it can lead to obesity.
Below are nine ways to cut down your sugar intake. You’ve already taken the first step to cutting down sugar.
1. Cut out soda.
Soda is one of those beverages that is everywhere, in some cases, it’s even cheaper to buy soda than plain water!
There are so many things dragging us towards it, such as social events, adverts, and movies. Sugary drinks are everywhere we look, and it can be hard to say no when all your friends are drinking it.
Sugary drinks can significantly increase your risk of obesity and other dangerous diseases because of their high sugar content.
When choosing to cut out soda, this also means those containing artificial sweeteners, because these chemicals are no good for your body.
At first try soda water with some fresh lemon juice to add flavor. But If you’re ready to go cold turkey on sugary drinks, swap it out for water and don’t look back.
2. Don’t shop when hungry.
Something we’ve all done, and I think we can all agree dangerous! Not only can shopping hungry be hazardous to our health, but our wallet also suffers.
There have been times when I’ve gone shopping before lunch with the expectation of my bill to be $150, and then ending up with chocolate, baked goods and $250 worse off.
Anyway, we’ve all been there.
When we are hungry, we tend to buy more expensive and unhealthy options in the store. I also find the “SALE” sign to be A LOT bigger and brighter when passing the chocolate isle… keep walking.
Just make sure you have eaten before going shopping, or have a strict list that you will not deviate.
Imagine my hand slapping your hand away whenever you buy something naughty. It works!
3. Read food labels.
Check every packet, box or bag of processed food you buy for added sugars. It’s going to be hidden and disguised from you in every possible way.
Sugar has many, many names nowadays; it’s imperative to know what you’re buying has no added sugars.
The good thing about supermarkets is there are heaps of different brands to choose from, so look for the brands that have “no added sugar.”
It’s is a simple but essential step in reducing your, and your families sugar intake for the better.
4. Don’t fall for the “Low-fat” foods.
Almost all low-fat foods have added sugar to compensate for the reduced fat. A common myth is that fat is bad and you should always buy low-fat or reduced-fat products.
These low-fat options have the fat removed and packed full of added sugars. So the low-fat options aid in stacking the pounds, more than the full-fat versions.
Next time you’re at the shops, go for the full-fat yogurt, salad dressing, or cream.
5. Throw away your sugar.
Another way to cut down your sugar intake is to remove the sugar from your kitchen and house altogether. Easier said than done, right?
If you’re used to adding sugar to your coffee, tea, or on your breakfast in the morning, this is going to be difficult at first.
The first week, you don’t have sugar in your coffee, you’re not going to like it. Your coffee is going to taste bitter and taste dirty.
TIP: Rip it off like a band-aid. The more you think about it, the worse it will get.
6. Increase your protein and healthy fats.
Eating processed carbohydrates and sugar-filled foods are going to make your body more hungry, and crave more sugary foods.
Changing your diet to include more protein and healthy fats will keep you feeling full for longer. If you are less hungry, it means you will have less chance of getting a quick sugar fix.
Healthy fats include:
- Chia seeds
- Fatty fish
- Extra virgin olive oil
Another healthy fat is dark chocolate, and yes, dark chocolate is healthy. First, make sure it doesn’t have any added sugars or other baddies.
An easy way to get in a little extra protein is to use a protein powder. You can get plant-based proteins and whey proteins to mix with a smoothie, or us to bake. (Remember to read the labels).
Increasing your protein and healthy fats is a great way to cut down your sugar intake because your body will not crave the sweetness as much.
7. Eat nutrient dense foods.
Like protein and fat, nutrient dense foods help to fill you up, so you don’t have sugar cravings right after a meal.
Nutrient dense foods are foods that are high in nutrients that aid the body.
- Green leafy vegetables (Kale is great).
- Dark chocolate
You can see the list of food is healthy and doesn’t include any processed food. Try choosing more whole foods rather than packet foods. Generally, they contain less sugar and are much more beneficial for our bodies.
8. Swap to a natural sweetener.
If you can’t shake that sweet tooth, don’t stress. There are a few natural sweeteners that can suppress your hunger for sweetness.
Stevia is a shrub that is used as a natural sweetener and is 200 – 300 times sweeter than sugar. Stevia has next to zero calories and is an excellent alternative for people who want to cut down their sugar intake.
There is also erythritol and xylitol that are found naturally in fruit, and are also natural sweeteners.
You can get your hands on All Natural Stevia Powder with no nasty additives here.
9. Think about why you’re cutting sugar.
Every time you are about to order a dessert, soda or buy sugary foods, think about why you want to cut down your sugar intake.
What is the reason?
Is it because you want to lose weight? Or reduce your chance of several dangerous diseases?
You don’t need to remove all sugars from your diet completely, be cautious of how much you’re consuming and where it’s originating.
Always remember what your goal is, and don’t let a 30-second sugar indulgence from donuts ruin two weeks of hard work.
You can do it!
If you’re looking for easy tips on losing weight – Check out 9 Easy Weight Loss Tips, here.
Leave a comment if you have enjoyed 9 Easy Ways to Cut Down Your Sugar Intake, or if you have any questions.