9 simple ways to reduce sugar intake
Nov 8, 2024
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Take it easy
Sugar can be quite addictive, and cutting it out completely isn’t easy. Instead, take smaller, more manageable steps and give yourself time to adjust.
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Go for unsweetened beverages
Opt for beverages that either do not contain refined sugar or have very low refined sugar content. Water, green tea and sparkling water are excellent choices.
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Whole fruits over fruit juices
The process of extracting juice from a fruit removes nutrients and fibre. In contrast, whole fruits contain fibre and other nutrients that slow down the absorption of sugar in the body, preventing spikes in blood sugar levels.
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Avoid sauces with added sugar
You might be surprised at how much-added sugar is present in the sauces and condiments we use daily. Replacing these sauces with homemade alternatives can be a significant step towards reducing your sugar intake.
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Eat nutrient-rich whole foods
Whole foods are rich in nutrients that take time for your body to digest. Eating enough whole foods not only provides essential nutrients but also promotes satiety and helps curb cravings.
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Read food labels
Many packaged foods are high in sodium, added sugars, and unhealthy fats. Reading the labels before buying your favourite sweet snacks will give you insight into how much sugar you are consuming and may discourage you from purchasing them in the future.
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Switch to diet sodas
Diet sodas use chemical sweeteners like aspartame, which do not spike your blood sugar levels. If you’re craving an ice-cold soda, opting for its diet version might be a better choice.
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Use natural sweeteners
Numerous natural sweeteners are healthier alternatives to refined sugar. Common options include coconut sugar, monk fruit extract, and stevia.
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Avoid sugary snacks
Instead of indulging in your favourite sugary snacks or desserts every time you crave sugar, try to choose healthier alternatives that do not contain added sugar. Maintaining this habit will help you reduce your sugar intake in the long term.
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