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Cut Out More Sugar — Here Are 9 Ways to Do It

Mary enjoys sharing tips, most of which she's tested, about any subject that makes some part of human life better or easier.

Photo by Olya Kobruseva from Pexels

Photo by Olya Kobruseva from Pexels

My bad if I’m about to scream the one thing you’ve absolutely grown tired of hearing at you – reducing sugar intake will do you a world of good!

Now that we’ve got that out of the way, let’s check out some of the ways we can cut sugar out… because, let’s face it: that substance has walked itself into every aspect of our nutrition.

1. Say Goodbye to Sauces with Added Sugar

Most kitchens contain sauces like ketchup, barbecue sauce, spaghetti sauce, and sweet chili. The majority of individuals are unaware of the sugar level contained in these sauces, however. About 1 teaspoon of sugar is included in a 1-tablespoon portion of ketchup. With a staggering 29 percent sugar content, ketchup is more sugary than ice cream.

To reduce the number of sugars that are concealed in these items, look for condiments and sauces that are marked "no added sugar." Herbs and spices, pesto, mayonnaise, and lemon juice are other flavor choices that are naturally low in added sugars.

Photo by Alena Shekhovtcova from Pexels

Photo by Alena Shekhovtcova from Pexels

2. Consume Foods Rich in Fat

There are low-fat versions of all of your favorite foods, including salad dressing, yogurt, and peanut butter. It could seem natural to choose these low-fat options over the full-fat ones if you've been taught that fat is bad, particularly if you're making attempts to lose weight.

The disturbing reality is that more sugar and sometimes more calories are included in these low-fat versions compared to their full-fat equivalents. For instance, 24 grams of sugar and 144 calories are included in a 6-ounce serving of low-fat vanilla yogurt. Only 8 grams of milk sugar naturally exist in the same quantity of full-fat plain yogurt’s 104 calories.

It has also been shown that excessive sugar consumption contributes to weight gain, which defeats the purpose of choosing a low-fat cuisine in the first place. It's often preferable to choose full-fat items while attempting to reduce your sugar consumption. However, be careful to check the ingredient list so you can choose wisely.

Photo by Pixabay from Pexels

Photo by Pixabay from Pexels

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3. Don't Depend on Drinks with Artificial Sweeteners as an Alternative

Though turning to artificial sweeteners may seem like the go-to move when cutting back on the real stuff, don't be fooled! Diet sodas and sugar-free candy aren't any better than the real deal. Even worse, research has shown that there is an association between fake sugars and weight gain — not loss.

4. Do Yourself a Favor and Go for the "Unsweetened" Kind of Foods

When purchasing applesauce, milk substitutes, nut butter, or canned fruit, it is best to opt for an unsweetened variant of each product. If you make items with labels that read "no added sugar" and "unsweetened" your best friends, you will be able to reduce the amount of sugar and calories you consume by a substantial amount over the course of a year.

5. Get Plenty of Fresh Fruit in Your Pantry

The question is, what should you get instead of all those sugary snacks? In contrast to artificial sweeteners, nature's sweets have no sugar at all. If you're looking for a healthy method to satisfy your sweet tooth, experts recommend eating fresh fruit.

Pairing your fruity snack with protein and healthy fats, such as almonds or nut butter (which digest slowly), will ensure you feel full and content for longer. Raspberries and non-fat plain yogurt make a great fruit snack, as do tangerines and cashews. Wonderful synergy!

Photo by MESSALA CIULLA from Pexels

Photo by MESSALA CIULLA from Pexels

6. Avoid Dried Fruits

When it comes to fresh fruit, we've never met a kind we didn't like. However, with dried and canned varieties, it’s a whole different story. Manufacturers often enhance the taste and shelf life of their fruit products by adding sugar, juice concentrates, vegetable oil, and syrups. To reduce your sugar intake and maintain your weight loss efforts, avoid these foods.

7. Chew Fennel Seeds

Struggling to resist the urge for dessert after dinner? Try some fennel seeds. In addition to being naturally sweet, they are also sugar-free; this means they will satisfy your sweet need without causing you to gain weight. In addition to their appetite-suppressing properties, fennel seeds are effective in preventing gas build-up in the stomach.

Photo by Eva Bronzini from Pexels

Photo by Eva Bronzini from Pexels

8. Tea Works Magic!

If you're having trouble resisting a sugar craving, get yourself a cup of tea. With tea, there is a wide array from which to choose, making monotony unlikely. Honey, a natural sweetener, may be added to taste, which is slightly better for you than refined sugar or artificial sweeteners.

9. Bake with Applesauce

Warm, gooey cookies are difficult to resist, and once you start eating them, they are much more difficult to quit. The good news is that you can save hundreds of calories by just switching from sugar to unsweetened applesauce!

Compared to applesauce, which contains roughly 100 calories per cup, the ubiquitous white stuff has almost 770. Even though overindulging in sweets isn't healthy, if your cookies are the healthy types, having an additional one or two probably won't have a significant impact on your waistline.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

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