8 Tips to Help You Decrease Sugar Intake

[Written by Health Coach Julie Hiller]

I am sure it comes as no surprise to hear that eating sugar filled foods is one of the worst things you can do for your health and your weight. It leads to Type II Diabetes, Heart Disease, Cancer, it disrupts the balance of good bacteria in our gut, and causes many other chronic health problems.  While sugar occurs naturally in foods like fruits, vegetables, and whole grains, these are ok because our body slowly digests them and they supply a steady state of energy to our cells. Where we get in trouble is when we start to consume a lot of refined or “added sugar.”

Sugar is very addicting and removing or decreasing it can be a very difficult habit to break.  I thought it might be helpful to share “8 Tips To Help You Decrease Sugar Intake.”

1. Avoid Sauces filled with Sugar- Ketchup, barbeque sauce, and salad dressings are most likely common staples in your kitchen. Many are not aware of how much sugar is actually in these products. In fact, some ketchups can contain 4 grams of sugar in just 1 tablespoon. (and do you really eat just 1 Tbsp?)

 
Try skipping the sauces and try adding:
-Fresh or dried herbs and spices- Bonus: Many have several health benefits
-Yellow mustard- Contains no sugar and barely any calories
-Pesto-Has a ton of flavor and contains healthy fats
-Mayonnaise- Many can contain inflammatory oils and can be high in fat-. A much healthier alternative is Avocado Oil Mayo.

-Vinegar- No sugar, no calories, but adds a lot of punch.
Be cautious of some balsamic vinegars; .many can be high in sugar.
 
If you can’t ditch the ketchup or other sauces, try my favorite brand; Primal Kitchen which has little, to no added sugar.
 

2. Eat Full-Fat Foods– We’ve been taught to believe that fat is bad, but that couldn’t be farther from the truth.  Sugar is the enemy, not fat.

 
When we choose fat-free or low-fat products, we are actually choosing products that usually contain more sugar and sometimes more calories than those products with full-fat. For example, a low-fat yogurt can contain more than 16 grams of sugar, whereas a full-fat plain yogurt only has 5 grams of naturally occurring sugar. A big difference!!
 
Bottom line- choosing full-fat options (choose organic if buying dairy) is the way to go when trying to decrease sugar intake.
 
3. Eat Whole Foods- Whole Foods are those that have not be refined or processed and contain no additives or preservatives. Processed foods are the complete opposite; they contain added sugar, salt, unhealthy fats, and many additives you may have never heard of.

 
It’s been found that the ultra-processed foods we eat contain 90% of the added sugar found in the average American’s diet. If we compare this to the 8.7% that comes from foods we make from scratch, we can recognize ultra-processed foods are never a great choice.
 
Cooking from scratch is optimal but this doesn’t mean your meals need to be elaborate and time consuming. Adding spices, herbs, and healthy fats like olive oil to your protein or vegetables can add a lot of flavor and can be quite quick and easy.
 

4. Watch “Healthy” Processed Snack Foods- I’m sure you know the obvious foods that contain added sugar: candy, cookies, and cakes but what about those that are marketed as “healthy” or “all natural?”

 
Protein bars, granola bars, and dried fruits are definitely some of the biggest culprits. They can contain as much sugar as some candy.
 
Reach for these healthy snacks instead:
-A handful of nuts
-Beef or turkey sticks (make sure they contain no nitrates or MSG..I love Chomps)
-Hard boiled eggs
-Fresh fruit
-Veggies dipped in hummus or guacamole
 
The safest option when it comes to snacking is to be prepared and take some low-sugar snacks with you when on the go.
 

5. Avoid Sugar-Filled Breakfast Foods– Cereals are the worst. Some contain half their weight in sugar.  Granola also typically has a ton of sugar.  Sure, its tasty when added to yogurt but this starts your day out on a blood sugar roller coaster.  Eating other popular breakfast foods such as muffins, pancakes, waffles, and toast with jelly or jam is a sure way to continue down this same path. 

 
Aim for a plate filled with protein for breakfast. This will start your day off with a balanced blood sugar which will then help to balance your hormones (including your appetite regulating hormones).

6. Eat More Protein and Fat- It probably comes as no surprise that eating a sugar-filled diet is linked to an increased appetite and weight gain. Therefore, it makes sense that a diet high in protein and fat can do the opposite; reduce hunger AND caloric intake.

 
Studies show that protein can directly reduce food cravings.  In fact, one study showed that by increasing protein by 25%, cravings were reduced by 60%…pretty significant, right?
 
A high-fat diet is also linked to a reduced appetite.  When we eat a higher, healthy fat diet, it alters the fat receptors in our mouth and gut and the way its digested.  This, in turn, reduces appetite and therefore, food intake. 
 
Try adding whole foods like grass-fed beef, wild caught fish, organic eggs, full-fat organic dairy, legumes, avocados, or nuts and seeds into your diet.

7. Don’t keep sugar in the house-This one’s pretty straightforward.  If you keep sugar-filled foods in the house, you are more likely to eat them because of their addictive nature.  It takes a lot of discipline to bypass sweets when you’re craving them.  Set yourself up for success and get them out of the house.

8. Get Plenty of Sleep- There’s a number of reasons this one’s important.  The link between lack of sleep and obesity is well understood. It has been determined more recently that when we skimp on sleep, it has a direct effect on our food choices.  When we don’t get sufficient sleep, our decision making is impaired and the part of our brain that responds to rewards and controls motivation is stimulated. This means we end up reaching for high-calorie, high sugar, and highly processed foods.

Bottom line-Aim for 7-9 hours of sleep nightly
 
Sweet Alternatives-Sugar can be very addictive.  It can affect the brain in the same way that alcohol and drugs do.  It’s very difficult to give up.  If you are struggling, here are a few naturally sweet, sugar alternatives that are actually pretty good for you:
 

• Stevia– This is extracted from the leaves of a plant called Stevia rebaudiana. It has no calories and it may have the ability lower blood pressure and blood sugar in people with diabetes.

• Erythritol– This is found naturally in fruit and only contains 6% of calories from sugar https://www.webmd.com/diet/what-is-erythritol#1. It’s VERY sweet so you don’t need much. This does not cause blood sugar spikes and this is what I use most often in cooking and baking I use a brand called Swerve or Lankato Monkfruit Sweetener (which contains Erythritol).

 
I hope these suggestions help.  I know how hard breaking the addiction can be.  Using these suggested sweeteners has certainly helped my family enjoy some sweet treats without the guilt or blood sugar swings.