15 Simple Ways To Quit Sugar For Good
- Vedashree Naik
- May 15, 2024
- 4 min read
Updated: Oct 25, 2024
Are you struggling to quit sugar but don’t know where to start?
If yes, then you aren’t alone.
Research shows that 8 out of 10 Americans are trying to quit sugar. Still, most Americans consume double the recommended intake- 25 grams for women and 36 grams for men daily.
For many, quitting sugar seems overwhelming, because it’s everywhere, from your morning coffee to your go-to snack. But, with the right strategies, you can reduce your sugar consumption.
So, are you ready to cut down on sugar? Then this blog is for you!
In this blog, you’ll find simple and practical tips to help you stop eating sugar. By the end, you'll understand how to manage cravings and enjoy a healthier lifestyle.
Let's get started!
Here’s a complete list of strategies to reduce your sugar intake.
Understand Your Cravings
First things first, why do you crave sugar? Cravings can come due to emotional triggers, anxiety, stress, or simply as a habit.
According to nutritionist Ryan Fernando, sugar cravings are often caused by bad bacteria in your gut. To manage these cravings, he advises eating low-glycemic fruits like pears, apples, and berries. These fruits help satisfy your cravings and encourage the growth of good bacteria, reducing bad bacteria levels.
So try to understand your patterns. Next time you crave a chocolate cake, ask yourself why. Identifying the root cause can help you manage your cravings more effectively.
Gradually Reduce Intake
Going cold turkey (deciding to stop suddenly) doesn’t work for everyone. Instead, start slow and reduce sugar intake over a few weeks.
For example, sugary drinks like soda and fruit juice could be replaced with herbal teas and infused water. These small changes can significantly reduce your sugar intake.
Eat a Healthy Breakfast
Starting your morning with a healthy breakfast keeps you on track for the rest of your day.
Include foods rich in healthy fats and protein. This will keep you full and energetic and reduce your craving for sugary snacks. Try:
Pancakes with fresh fruits
Oatmeal with nuts and berries
Smoothie with spinach or almond butter
Veggie omelet
Start Reading Food Labels
Sugar has various names, like syrup, cane sugar, corn sweetener, glucose, fructose, sucrose, dextrose, and other “-ose” substances. Most packaged foods contain hidden sugar.
Make a habit of reading labels and ingredient lists carefully. Choose items without ‘added sugars’ or those that use natural sweeteners like honey and stevia.
Drink More Water
Dehydration is often confused with sugar cravings. Drinking water keeps you hydrated and stops false cravings. (Add sliced cucumber, lemon, or mint for extra flavor.)
Aim for at least 8 glasses per day.
Use Spices
Spices like nutmeg, cinnamon, and vanilla are natural sweeteners. So next time you carve something sweet, try adding these spices. For example:
Sprinkle cinnamon on oatmeal
Add nutmeg to smoothie
Mix vanilla extract into yogurt.
These simple changes can help you reduce your sugar intake.
Stop Consuming White Sugar
White sugar or refined sugar is the major contributor to sugar addiction. It’s commonly found in foods and drinks like cakes, cookies, snacks, tea, and coffee.
You can avoid white sugar by gradually swapping it with alternatives like honey and maple syrup. This way you can still enjoy sweetness while building healthier habits.
Add More Protein, Fiber, and Healthy Fats
Eating foods high in protein and fiber is most effective in a no-sugar diet. These will keep you full and energized for much longer.
Here are some options:
Protein: Eggs, fish, chicken, tofu, beans, chickpeas, greek yogurt, and lentils.
Healthy fats: Avocados, nuts, seeds (chia seeds, flaxseeds, pumpkin seeds), olive oil, dark chocolate, fatty fish and cheese.
Fiber: Leafy greens, cruciferous vegetables, whole grains, sweet potatoes, and berries.
Choose Fresh Fruits over Juice
While fruit juices seem healthy, they contain high amounts of natural sugar. Fruit juice without the pulp (fiber), contains more calories and less fiber. Instead, eat fresh fruit to get full fiber, vitamins, and antioxidants.
This small shift will keep your sugar intake in control.
Consume Home-Cooked Whole Foods
Home-cooked meals are made using unprocessed ingredients. This limits your sugar intake. Preparing meals yourself allows you to avoid preservatives or items with hidden sugar. Also, you get to eat nourishing meals using natural flavors.
Eat Regular Meals
Don’t skip or wait too long between your meals. Skipping meals can cause your blood sugar levels to drop causing cravings for sugary, fatty foods. Eat every 3 to 5 hours to maintain your energy level and avoid overeating.
Focus on Quality Sleep
Your sleep schedule can affect your no-sugar diet. Without proper rest, your body produces more ghrelin (hunger hormone), which can trigger your sugar cravings.
Manage Stress
Stress can trigger your cravings as a way of seeking comfort. You can manage your stress by practicing stress relief techniques like yoga, meditation, and breathing exercises. These activities help you relax without relying on sugar for comfort.
Limit Sugary Condiments
Most condiments like ketchup, barbecue sauce, sweet chili sauce, and mustard contain added sugars. This hidden sugar can add up, increasing your sugar intake.
Instead, try the condiments with the “no added sugar” label. This way, you can avoid consuming extra sugar in your food.
Chewing Gum (Sugar-Free)
Chewing sugar-free gum is a great way to distract your cravings. But always check the ingredients list and opt for gums with natural sweeteners.
Keep your gum handy for the next time you have sugar cravings.
Takeaway
Quitting sugar is a process. Try using these strategies in your daily routine to reduce your sugar intake and live a healthy lifestyle. But don't push yourself, instead set small achievable goals. Start by being mindful of what you eat and choosing healthy alternatives.
Comments