10 Best Ways to Eat Less Sugar

– How to Cut Down on Sugar –

In many of our daily lives and diets, sugar plays a major role as a food source.

There are endless products and food items that have sugar inside. It is either naturally, artificially or manually added by ourselves.

If you are a sweet tooth like me. This article will be interesting, alarming and informative to read.

Let’s not kid ourselves. Eating too much sugar is one of the worst things we can do to our body. It can lead to a great variety of negative health risks.

Sugar is linked to contribute to obesity, type 2 diabetes, heart disease, cancer and tooth decay. The list goes on and on.

Naturally found sugar in foods like fruits and vegetables is considered very healthy. Because, this type of sugar has little effect on our blood sugar.

Additionally, fruits and vegetables also contain a lot of healthy vitamins and minerals.

It is the ‘danger from added sugar’ we need to worry more about. You usually find it in processed foods.

For example, the average American consumes around 17 teaspoons of added sugar per day. This is quite alarming.

Many people consume a lot more than normally recommended by health experts. Typically, it is 6 teaspoons (25 grams) for women. And, men could have up to 9 teaspoons (37 grams) per day.

So, what can we do to cut down on sugar and live healthier?

Here are the 10 best ways to eat less sugar.

1. Drink Less Sugar-Filled Drinks

There are quite a lot of popular drinks containing loads of added sugar.

These include sodas, energy drinks, sports drinks and food drinks. In many western societies, these popular drinks contribute to an astounding 44% of the added sugar in peoples’ diets.

But even so-called ‘healthy’ drinks can contain significant amounts. For instance, smoothies and fruit juices are not always as healthy as we might think.

Just to give you one example. A regular apple juice box of 500 ml (16.5 oz) usually has more than 12 teaspoons (49 grams) in it.

Quite interestingly, our body does not recognize calories from drinks in the same way as it does from food.

This is because drinks don’t make us feel as full. Some people may consume a lot of calories from drinks. But that does not make them eat less food.

In general, many studies are suggesting the same effect. Consistently reducing your intake of sugary drinks can help with weight loss.

Hence, it would be better to drink low-sugar drinks instead. Here are a few options for you.

• Water – It is essential for a proper body hydration and it has zero calories.
• Sparkling Water – You could make it with a squeeze of fresh lemon or lime. This homemade soda is refreshingly delicious.
• Mint or Cucumber Water – These homemade options are amazingly fresh in warm weather.
• Fruit or Herbal Teas – You can either drink them hot or cold.
• Coffee and Tea – Try to stick to unsweetened tea, black coffee or use some great sugar alternatives.

Overall, avoiding sugary drinks will drastically reduce your sugar intake. It can definitely help you to lose weight and live healthier.

2. Avoid Sugar-Heavy Desserts

It is probably not very surprising. But most desserts usually don’t provide a lot of nutritional value.

Typically, they are loaded with sugar. This may cause blood sugar spikes. As a result, it can make you feel tired, hungry and crave for even more sugar.

On average, grain and dairy-based desserts account for over 18% of added sugar consumption in Western diets. For example, such desserts are cakes, pies, doughnuts and ice cream.

In case you really crave for something sweet. Here are some great alternatives for you to consider.

• Fresh Fruit – They are naturally sweet. On top, fruits are mostly full of fiber, vitamins and minerals.
• Greek Yoghurt – Optionally, you could add healthy items like cinnamon or fruit. In general, Greek Yoghurt is rich in calcium, protein and vitamin B12.
• Baked Fruit – Many like to eat baked fruit with cream. You could try fruit types such as pears, apple or plums.
• Dark Chocolate – There is a general rule when it comes to chocolate. The higher the cocoa content, the lower is the sugar content.
• Dates – This delicious fruit type is naturally sweet and extremely nutritious.

Replacing your usual sugar-loaded desserts can be very beneficial for your body.

It not only reduces your sugar intake, of course. You would also increase the supply of fiber, vitamins, minerals and antioxidants in your diet.

Hence, this is definitely one of the 10 best ways to eat less sugar.

3. Use Less Sugar-Loaded Sauces

The majority of our household kitchens have a lot of sauces. These may include sauces like ketchup, mayonnaise, sweet chili sauce and many others.

However, most people are not exactly aware how much sugar these items can contain. It can be quite shocking to learn about the actual sugar amount.

Some varieties and products might have no added sugars, though. Please always be aware and carefully read the item labels.

In addition, here are a few other suggestions to alternatively flavor your food.

• Herbs and Spices – You can either use them fried or fresh. Typically, they do not contain sugar or calories. As a bonus, herbs and spices usually come with a lot of health benefits.
• Chili – Try to get fresh chili. With this ingredient, you can give your food a sugar-free kick.
• Mustard – The most common is yellow mustard. First of all, it is very tasty. And secondly, unprocessed mustard virtually contains no sugar or calories.
• Vinegar – Our next recommendation is sugar and calorie-free. Plus, vinegar has an equally stimulating taste quality similar to that of ketchup. However, there are especially some balsamic vinegars and creams that may contain sugar. Just read the labels before buying.
• Harissa Paste – You can either get it at a supermarket or also make it yourself. Harissa paste is a good replacement for sweet chili sauce, in particular.
• Pesto – This fresh and nutty option goes especially well with sandwiches or pasta.
• Mayonnaise – Yes, there are either sugar-loaded versions or sugar-free ones available. However, mayonnaise can be quite high in fat. So, be aware, if you are trying to lose weight.

To sum up, common table sauces can contain shockingly high amounts of sugar. Read the labels and maybe try one of these sugar-free alternatives instead.

4. Eat Full-Fat Foods

Low-fat foods are pretty much available everywhere. For example, favorite low-fat options are various kinds of peanut butter, yogurt and salad dressing.

You might have been told that fat is generally bad. Because of this, it may feel natural to reach for these low-fat alternatives instead.

But the reality is that full-fat versions might be better. Especially if you are trying to lose weight.

Because, low-fat foods usually contain more sugar.  And, they sometimes even have more calories than their full-fat counterparts.

For instance, a regular 4-ounce (113 gram) serving of low-fat vanilla yogurt contains 4 teaspoons (16 grams) of sugar and 96 calories.

However, the same amount of full-fat plain yogurt contains just over one teaspoon (5 grams) of naturally occurring milk sugar and only 69 calories.

Furthermore, a regular 8-ounce (237 ml) coffee made with whole milk and no added sugar contains half a teaspoon (2 grams) of naturally occurring milk sugar and 18 calories.

In contrast, the same amount of a low-fat mocha drink contains 6.5 teaspoons (26 grams) of added sugar and 160 calories.

Overall, weight gain has always been linked to high sugar consumption.

Therefore, you should actually try to stay away from low-fat food in the first place.

If you really want to try cutting down on sugar. It is usually better to choose full-fat foods.

5. Eat Whole Foods – 10 Best Ways to Eat Less Sugar

In general, whole foods are not being processed or refined. Additionally, they are also free of additives and other artificial substances.

On the other hand, ultra-processed foods are the complete opposite.

These are prepared foods that commonly contain salt, sugar and fats. And, they might also have substances that are usually not used in home cooking.

Such substances can be artificial flavors, colors, emulsifiers or other additives. Some very popular examples of ultra-processed foods are soft drinks, desserts, cereals, pizzas and pies.

Moreover, ultra-processed foods can greatly vary from standard processed foods. Usually, they only have minimal ingredients added. You might find all of them in a standard kitchen.

Popular examples of standard processed foods are simple bread and cheese.

On average, about 90% of the added sugars in the common Western peoples’ diet come from ultra-processed foods.

However, only 8.7% come from foods using whole foods.

But it is not just the usual junk food that may contain high amounts of added sugar. For example, canned pasta sauce can also have alarming amounts.

Just one serving (128 grams) can include almost 3 teaspoons (11 grams) of added sugar.

We might want to keep this in mind and be aware how to better avoid added sugar. Cooking our own, simple meals is a very good way.

Simple tricks like marinating meat and fish in herbs, spices and olive oil can give us some very delicious results and food experiences.

To sum up, whole foods are free of added sugar and other additives. Usually, these can be found in processed food instead.

By eating more whole foods and cooking from scratch. We can significantly reduce our sugar intake.

6. Check Sugar Amount in Canned Foods

Many people find canned foods very convenient.

They are easy to make and generally cheap as well. But they can also contain quite high amounts of added sugar.

Furthermore, fruits and vegetables contain naturally occurring sugars. However, these are usually not an issue. Because, they do not affect our blood sugar in the same way that added sugar does.

You may want to avoid canned foods.

Especially the ones that are packed in syrup or have sugar listed in the ingredients’ list.

Particularly, many kinds of fruit are more than sweet already. So, you can go for many product versions that label themselves like ‘in own juice’ or ‘no added sugar’.

These are good indicators telling us that these items have less sugar.

If you however still want to buy canned fruits or vegetables with added sugar. There is a very easy way to still remove and get rid of added sugar in them.

Just rinse them in water before you are eating them.

One way or the other, please always carefully read product labels before choosing any.

7. Be Aware of ‘Healthy’ Processed Snack Foods – 10 Best Ways to Eat Less Sugar

Surely, most people know that candy and cookies can have a lot of sugar. So, they might want to choose ‘healthier’ snack alternatives instead.

However, you would be surprised to know that some alternatives are not necessarily healthier.

For example, common granola bars, protein bars and dried fruits can have equally high amounts of sugar. Sometimes, they even have more than their unhealthy rivals.

In fact, some granola bars are containing as much as 8 teaspoons (32 grams).

Moreover, typical dried fruit is rich in fiber, nutrients and antioxidants. But, it is also full of natural sugar. Hence, you should maybe try to eat it in a rather moderate way.

Additionally, some dried fruit can also come with high quantities of added sugar, as well. If you are trying to avoid such products. You can look for product ingredient labels saying ‘100% fruit’.

Here are some healthy snack ideas you may want to try.

• Nuts – Just eat a handful of nuts is already packed with lots of nutrients. These are good calories, protein and healthy fats.
• Trail Mix / Muesli – Try to make sure that your mix really only conatins nuts and dried fruit. Without any added sugar.
• Meat Jerky – No sugar-added jerkies are full of protein. And, they are low in calories.
• Eggs – Go for the hard-boiled egg, for example. This superfood is high in protein. On top, eggs are rich in vitamins and minerals.
• Fresh Fruit – They contain loads of natural sugar, which can easily satisfy our usual sugar cravings.

Last but not least, some marketing messages for some ‘healthy’ snacks are trying to fool us. Always read the products’ ingredients carefully, before buying.

Get your sugar cravings under control during the day. Prepare yourself. Take some low-sugar snacks with you when you are outside.

8. Avoid Sugar-Heavy Breakfast Foods

Did you know already?

Breakfast cereals can be really unhealthy food sources. Many of them are among the worst when it comes to added sugar.

There are various, quite alarming reports about breakfast cereals. Surprisingly, some of the most popular brands may contain over half of their weight in added sugar.

Unfortunately, other popular breakfast foods may not be much better. Typically, common pancakes, waffles, muffins and jams are also loaded with added sugar.

Hence, here are a few low-sugar breakfast options you may want to consider.

• Oatmeal – Preferably, your oatmeal should be hot. If you like it sweet, you can add some sliced fruit.
• Greek Yogurt – Optionally, you can add some fruits or nuts to your Greek yogurt. This is for some extra, good calories.
• Eggs – We just mentioned eggs before. Omelet, boiled, poached or scrambled. It doesn’t matter how you like your eggs. They are always super healthy.
• Avocado – The avocado is definitely one of my favorite vegetables. Naturally, it’s full of nutrition and healthy fats for energy.

Personally, I am eating my morning muesli with oats and Greek yogurt every day.

If you choose a low-sugar option with high protein and fiber at breakfast. It can easily help you to feel full until lunchtime.

This prevents you from ‘unhealthy’ snacking in between.

9. Check Product Labels – 10 Best Ways to Eat Less Sugar

Throughout the course of this article, we have mentioned this quite important point a few times already.

It might maybe sound simple to you. But many people don’t actually read product labels before buying.

In addition, as many food companies want to successfully sell their food products. It is not always easy to spot the exact amounts of added sugar.

Overall, eating less sugar isn’t as easy as just avoiding candy and chocolate.

Many other items may ‘hide’ considerable amounts of sugar in rather ‘unlikely foods’. These include popular items such as breakfast cereals, granola bars and dried fruit.

However, even other savory foods like bread can surprisingly contain a lot of added sugar. For instance, two slices of common multi-grain can have up to 1.5 tablespoons (6 grams).

In addition, it is unfortunately not always easy to identify sugars on a food label. Some food labels don’t always differentiate between natural sugars and added ones.

If you really want to see if your food has added sugar. You will need to check the ingredients list of your desired product.

Furthermore, people should also be aware of the ingredients order on food labels. Usually, ingredients are listed in order of the highest percentage first.

So, if you find sugar being mentioned quite early. Chances are very high that the product is loaded with sugar.

Food companies like to use more than 50 different names for added sugar. It can easily become confusing or distracting. Here are some of the most common names or synonyms.

• Maltose
• Dextrose
• Invert Sugar
• Cane Sugar or Juice
• Molasses
• Caramel
• Rice Syrup
• High-fructose corn syrup

Overall, please always read your food labels. And, carefully check for sugar by its many possible names.

10. Increase Protein And Fat Intake

Many reports on regular sugar consumption highlight the same results.

A high sugar intake can lead to increased appetite and weight gain, eventually.

On the other hand, a low diet in added sugar but high protein and fat can have the opposite effect. You will be able to better manage and reduce your hunger and overall food consumption.

Especially the added sugar component, fructose, increases our appetite. It can signal our brain that you are not feeling full yet. As a result, you might want to eat more and potentially gain weight.

On the opposite, reports show that protein may reduce our appetite and hunger.

So, if you are feeling full after a high-protein meal. You are less likely to crave the ‘quick hunger’ that usually sugar triggers.

Furthermore, fat is very high in energy. Typically, it contains around 9 calories per gram. This is compared to 4 calories per gram in protein or carbs.

In addition, like protein, also a high fat intake is associated with a reduced feeling of hunger.

So, if you are looking for a way to better control your sugar cravings. Choose more protein and fat-rich whole foods.

These can include foods such as meat, eggs, full-fat dairy products, avocados and nuts.

In short, try to eat less sugar and more protein and healthy fats instead.

As a result, you will feel less hungry and can better lose weight.

Extras – of 10 Best Ways to Eat Less Sugar

We promised you the 10 best ways to eat less sugar. And, I am hoping that these can inspire you to do so.

On top, here are a few more points, which I would like to make you aware of, too.

11. Try Natural Sweeteners

For some people, sugar can be as addictive as alcohol or even drugs.

Several studies show that sugar can trigger affects in the brain. And, these affects are similar to those of some drugs.

The addiction to sugar leads to cravings and a higher ‘tolerance’ level. In reality, this means that people tend to consume more and more of it to satisfy these cravings.

Many people try to avoid and actively prevent these cravings. However, it is also possible to suffer from sugar withdrawal.

As a result, it can be quite challenging and difficult to eventually give up on sugar. This is at least the case for some people.

For those, who are struggling, here are a few naturally sweet alternatives to try.

• Stevia – This natural sugar substitute is extracted from the leaves of a plant called Stevia rebaudiana. Stevia has literally no calories. In addition, it may help reducing blood pressure and blood sugar in people with diabetes.
• Erythritol – You can find our next naturally sweet alternative in various types of fruit. It only contains 6% of the calories of sugar. But, Erythritol is actually much sweeter. So, you will eventually need less of it. On top, studies show that it also doesn’t cause blood sugar spikes.
• Xylitol – The sugar alternative can naturally be found in many fruits and vegetables. Furthermore, Xylitol also does not cause any blood sugar spikes.

Overall, once you are able to actually eat less sugar. Your body will also adjust and crave less for it.

Eventually, you will be enjoying foods that are less sweet.

12. Make Your House Sugar-Free

Here is another suggestion on how to efficiently cut down on sugar.

And, it’s a very simple one. We all know this. If we are keeping high-sugar foods like candy and snacks in our home. We are much more likely to eat them.

For some of us, it can take quite a lot of willpower to stop ourselves from doing it.

A decision to eat something is much easier to be made. If you just need to go to your fridge or pantry and get your sugar hit.

Commonly, cravings for sweet things can occur at any time throughout the day. But typically, they may especially become worse in the evening.

Research is supporting these observations. Our circadian rhythm, or ‘internal clock’, usually increases hunger and cravings for snacks in the later hours of the day.

Therefore, some people are trying to distract themselves when they feel the need to eat something sweet.

Interestingly, one study suggests doing puzzles. Yes, you heard right. Apparently, it can be very effective at reducing cravings.

However, that does not work for everyone. Luckily, there are many other ways. We covered most of them in this article.

Try to keep some healthy, low-sugar snacks in your house. So, whenever you long for some sweetness, you can go for the healthier option.

13. Don’t go Shopping When Hungry

We all probably know this. And, we all probably have done it already. I am certainly guilty myself.

If you ever went shopping when you were hungry. You know what’s going to happen then.

Firstly, you will not just buy more food than you actually need. But secondly, you will also tend to buy less healthy options.

Indeed, many consumers are choosing more convenient but also mostly sweeter items.

Regarding this topic, there are two interesting studies I would like to share.

The first controlled study asked 68 voluntary participants to not eat anything for five hours. After, half of the group was allowed to eat as many wheat crackers as they wanted.

In contrast, the other half did not eat anything but was sent shopping as well.

As a result, members of the ‘hungry group’ bought a lot more high-calorie products. Whereas, the ‘less hungry group’ purchased significantly less.

A second study investigated 82 grocery shoppers while shopping. They wanted to see if the time of the day made any difference on their purchases.

Indeed, it did. Those, who went between 4 to 7 p.m., when people are usually hungrier, bought more high-calorie food items.

But the people, who went shortly after lunch time, namely 1 to 4 p.m., bought significantly less.

To sum up, try to eat a meal or healthy snack before shopping.

Shopping on an empty stomach will just not be unhealthier. Additionally, you are also likely to spend a lot more money as well then.

14. Sleep Enough

Who doesn’t like sleeping, right?

It turns out, that good sleep habits are astonishingly important for our health.

However, poor sleep patterns may lead to depression, poor concentration and reduced immune function.

In addition, the connection between little sleep and obesity is also commonly well-known. But on top, researchers discovered another link as well.

A regular lack of sleep can also affect our shopping behavior. This means, that it can apparently influence the types of food we are eating.

One study asked 23 healthy adults to participate. First, they had a full night’s sleep. And, this was followed by a sleepless night then.

Researchers reported differences in decision making after. The brain significantly functioned differently after a night with none to very little sleep.

Furthermore, the brain area responding to rewards and controlling motivation and desire was more stimulated.

This resulted in the participating craving for more high-calorie, sweet and salty foods.

Another study observed people going to bed rather late. It found that people that did not get a full night’s sleep consumed unhealthier food.

Typically, these people consumed more calories, junk food and soda. Moreover, they ate fewer fruits and vegetables.

Overall, we can say that a good night’s sleep is definitely more beneficial.

Our brain and immune system functions better. And, we are more likely to eat less sugar.

The Bottom Line – 10 Best Ways to Eat Less Sugar

In many Western countries, the average person consumes twice as much sugar as recommended.

Too much sugar can become incredibly harmful to our body. It has been linked to many chronic diseases. For example, these include cancer, type 2 diabetes, heart disease and obesity.

What can we do to prevent this and possibly live healthier?

Firstly, it is important to avoid obvious sources of sugar. These can be desserts and sodas, for example.

Secondly, we should also be aware of the ‘hidden sugar’ in quite a lot of food items.

We, at Siam Hills Coffee, are true coffee lovers. Moreover, many coffee drinkers regularly use regular sugar for their daily cup of coffee.

Coffee itself has many great health benefits. Many people even say that it makes us happier and live longer.

But too much sugar can quickly become concerning.

Overall, we should try to limit and control our sugar intake. Fruits, vegetables, whole foods and other healthy sources are great alternatives.

I am hoping that this article and its 10 best ways to eat less sugar will be of help to some of you. At least, we should give it some thought and try, right?

So, how about you?

How do you possibly try to cut down on sugar? What are you favored methods and foods? Are there any sweet snacks you simply cannot live without?

Feel free to share your sweet experiences with us.

Until then, stay healthy and safe.

And, properly caffeinated, if you are a coffee lover like me.

Cheers!