Have you ever tried to eat healthier but sugar cravings keep getting in the way?
There are many compelling reasons for giving up sugar. They include losing weight and lowering your risk for diabetes and certain cancers.
On the other hand, going sugar-free can be tough when you realize how many products contain sugar. You may also be troubled by withdrawal symptoms, such as headaches and mood swings, if you try to quit cold turkey.
Fortunately, you can eat healthier while continuing to indulge your sweet tooth. If you’re like most Americans, there’s probably plenty of room in your diet for cutting back on sugar. In fact, average consumption of sugar is almost 82 grams a day compared to the 25 grams recommended by the World Health Organization and other experts.
If you’re looking for alternatives to a sugar-free diet, take a look at these ideas. You’ll find healthy options that can work for you.
How to Satisfy Your Sweet Tooth with Less Sugar
A diet low in sugar can still be delicious. You’ll be more likely to make lasting changes if you like what you’re eating.
Use these 5 tips to cut down on sugar without going sugar-free:
1. Cut down slowly. Reducing your sugar intake gradually gives your body time to adjust. Try putting one teaspoon less of sugar into your coffee each week. You’ll probably find that you’re just as satisfied with your new habit.
2. Choose fruit over fruit juice. Regardless of what you may have heard from some celebrities and diet books, fruit is an excellent source of nutrients and antioxidants like vitamin C in its whole food form. It's also an excellent source of fiber, which means the sugar from fruit is absorbed into the blood more slowly, promoting fullness and preventing overconsumption. On the other hand, consuming fruit juices, which are generally full of added sugars and void of fiber, raise your blood sugar rapidly; after the subsequent blood sugar “crash,” you’ll soon feel hungry again.
3. Spice it up. Many natural flavors can replace refined sugar without compensating taste. Experiment with spices like vanilla, cinnamon, cloves, and ginger in your favorite recipes, as well as beverages like tea or coffee.
4. Enjoy dark chocolate. If you buy quality dark chocolate with a high cocoa content (70% or greater), then it's actually quite nutritious. Dark chocolate, in comparison to milk chocolate, contains a decent amount of soluble fiber and is full of minerals. It's also rich in antioxidants and good for your heart and brain. Replace your afternoon cookie with a square of dark chocolate.
5. Substitute fats and protein. Sugary treats will be easier to avoid if you fill up on more nutritious foods. Start the day with a breakfast that contains healthy fats and lean proteins. Enjoy a bean burrito or a vegetable omelet.
Other Goals for Healthy Eating
Quitting sugar is a worthwhile goal, but there are many more paths to a balanced diet. Choose from these ideas or ask your doctor to suggest priorities based on your individual needs.
Try these 6 techniques:
1. Eat more fiber. Some studies have found that increasing fiber is the single most positive change you can make to your diet. Get most of your calories from beans, whole grains, brown rice, and crunchy vegetables.
2. Focus on whole foods. Cutting back on processed foods is a quick way to transform your eating habits. You’ll eliminate most of your empty calories along with excess sugar and salt.
3. Choose plants. A plant-based diet consisting of vegetables, grains, nuts, seeds, legumes and fruits, and with few or no animal products is another plan with far-reaching benefits. Start with one or two meatless meals a week.
4. Drink responsibly. Liquid calories are easy to overlook. Eat whole fruit instead of drinking juice to consume more fiber and fewer calories. Sip tea or garnish a plain glass of water with basil or berries when you want some flavor in your glass. Limit alcohol too.
5. Dine at home. Preparing your own meals and snacks gives you greater control over the ingredients. Meals away from home tend to have more calories, fat, sodium, and sugar, whether you’re visiting a fast food chain or a five-star hotel.
6. Change your thinking. Your relationship with food counts too. Think of it as something to fuel your body and share with friends instead of treating it like an enemy.
Breaking up with sugar is hard to do. The good news is, if you want to cut back on your sugar intake without cutting it out completely, you can still lose weight and enjoy a more nutritious diet by following these effective strategies.
Are you ready to re-energize your fabulous life without the need for sugar? Get started today with my free guide.