How To Reduce Sugar Intake

When it feels like sugar is everywhere and there is no escape, try this!

19 ways to reduce sugar intake!

  • Switch sugary drinks (energy drinks, sodas, iced teas and juices) to water or unsweetened tea. If you find it hard to drink water because it has no particular taste, try water infusers! Use different combinations of berries, fruits and herbs to flavor your water. It is best to infuse the water in the fridge overnight. 

A couple of ideas for water infusion:

  • Rosemary 
  • Mint
  • Watermelon and basil
  • Cucumber, strawberry and mint
  • Cherry and lime
  • Grapefruit and raspberry
  • Mango and pineapple
  • Grape and orange

Or use your own imagination to create new combinations.

  • Drink unsweetened tea and coffee. In a couple of weeks, you will get used to it and it will taste even better. If you absolutely have to, use stevia as an alternative for sugar. 
  • Instead of the store bought pre-made dressings, which are usually high in sugar, dress your salad with olive oil and vinegar or citrus fruit juice such as lemon or lime.
  • Get rid of all the sweets in your house. Replace your sweets with healthy snacks like fruits, seeds and nuts. 
  • Flavored yoghurts bought in a store are usually high in sugar. Buy some plain yoghurt and flavor it yourself with fresh or frozen fruits, berries, seeds and nuts.
  • Stick to a high-quality dark chocolate. It is not only healthier than milk or white chocolate, but small portions of it are actually good for your health. 
  • Instead of drinking juice, eat whole fruits. 
  • When buying cereal, granola or snack bars, look for products that do not exceed 4g of sugar per serving, so it is easier for the body to digest it.
  • In a peanut butter jelly sandwich replace the jelly with bananas. It tastes just as good if not better.
  • Instead of a breakfast cereal bowl, eat an oatmeal with berries, fruits and nuts, or cook yourself and omelet with fresh greens. It takes no time at all. 
  • Avoid alcoholic beverages such as cocktails and ciders, most of them are high in sugar. 
  • When shopping, avoid the sweets section and focus on the fresh food. 
  • Always check the label on the back of the product to see how much sugar it contains. Keep in mind, it usually says the amount of sugar per serving or in 100g of the product. It does not say a total amount of sugar in the package. 
  • Instead of using sugar in the recipes, use things like cinnamon, nutmeg, almond extract, vanilla or ginger.
  • Avoid pastries as much as possible. They are usually very high in sugar.
  • Low-fat and diet foods are usually high in sugar. Try to avoid them.
  • Replace canned and dried fruit with the fresh fruit.
  • Avoid supermarkets when hungry! When going to the supermarket hungry, one is most likely to buy energy dense foods, sugary foods and generally a lot more than one normally would. Hungry shopper is a vulnerable shopper. 
  • When cooking, instead of using pre-made sauces with loads of added sugar, use ingredients like bell peppers, pineapples, mangos, parsnip, sweet potato, oranges, peaches etc.

Read more: Sugar and Health

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