Live A Sweet Life Without Sugar

February 3, 2021

Sugar is in many products that we eat, but as is so often the case, too much of a good thing can quickly turn into a bad thing. Study after study indicates that over-consumption of sugar is detrimental to our health, yet so many of us feel powerless to zap our cravings and kick sugar to the curb. But with the right tools and an action plan, you can reduce your intake and lead a sweet life without sugar.

The Case Of Life Without Sugar

So what’s the evidence that you ought to cut back on your intake? Let’s not sugar-coat it: mountains of research have demonstrated the deleterious effects of sugar, linking excess consumption to a multitude of health conditions such as dental caries, heart disease, diabetes, and liver disease. Because added sugars provide empty calories, and can lead to a spike in the fat-storage promoting hormone, insulin, excess sugar consumption is also implicated in weight gain and obesity.

There is even evidence to indicate that excess sugar consumption can alter the gut microbiome, leading to a whole host of gastrointestinal ailments, and it can contribute to energy slumps and mood swings.

Simple sugar’s roller-coaster effect on your blood glucose means you end up hungry again more quickly after consuming sugar-laden foods; and what’s more, sugar has addictive properties similar to drugs which serve to keep you trapped in a perpetual cycle of hunger, cravings and over-eating all the wrong foods.

How Much Is Too Much?

The American Heart Association recommends no more than 36g or 9 teaspoons added sugar per day for men, and 25g or 6 teaspoons of added sugar per day for women. Consider that added sugars are empty calories that provide little to no nutritional value to foods, and this number should probably be closer to zero for someone whose goal is weight loss.

It is estimated that the average American consumes 17 teaspoons, or about 71g of added sugar per day. That’s more than twice the recommended intake!

How To Live A Sweet Life Without Sugar

We know excess sugar is bad for our health and that most of us are consuming too much of it. Before we delve into how to reduce sugar consumption, it is important to note that not all sugars are created equally. It’s true that some healthy, whole foods such as fruit and milk contain natural sugars. Even starchy vegetables like potatoes and corn; whole grains such as wheat bread and brown rice; and legumes like beans contain complex starches which are broken down (albeit, more slowly) into sugars during digestion.

However, these foods also contain fiber, vitamins, minerals, and phytonutrients, all of which impart wonderful health benefits and which make these foods nutritionally-dense options worth keeping in your diet in moderation.

It is important to be carb smart. It’s the refined sugars that we want to eliminate from our diet as much as possible. We’re talking about all those man-made, single ingredient sweet additives such as sucrose (aka, table sugar) and high fructose corn syrup. These are the sneaky culprits that make their way into our pantries and in the form of countless foods and wreak havoc on our health.

Become a Label Sleuth

When it comes to sugar, most of us conjure up images of our favorite desserts – ice cream, cakes, cookies, doughnuts, and the like. But you might not expect added sugars in your bread, canned soup, peanut butter, or salad dressing. The truth is that sugar is ubiquitous in our modern diets. It is added to all kinds of food products as a preservative and to make them more palatable, which has the unfortunate effect of desensitizing your palate to the sweet taste and leaving you craving more and more.

The first step in life without sugar is learning to identify the sources of sugar in your diet. This is made a little easier by the fact that the FDA now requires that food manufacturers distinguish between the amount of naturally occurring sugars and the amount of added sugars on the nutrition facts panel on packaged food products. Take note of this under the “carbohydrates” section of the nutrition facts panel. Try to avoid added sugars as much as possible.

It’s also a good idea to skim the ingredients list on any packaged foods. Keep in mind that sugars often end in the letters “ose.” Fructose, lactose, maltose, glucose, sucrose, dextrose…. these are all types of sugars, and ingredients that you’ll want to keep out of your food labels. Be on the lookout for these sugars in disguise as well:

Honey
Agave nectar
Molasses
Turbinado
Corn syrup/high-fructose corn syrup/corn syrup solids
Dextrin/maltodextrin

Make Healthy Swaps

Once you’re able to identify which foods are contributing to your sugar intake, you can begin to reduce or eliminate those foods, choose alternative brands with less sugar, or try to substitute those foods with healthier, whole food options. Consider the following tips:

Try swapping fresh fruit for your after-dinner ice cream or cookies. This may help satisfy your sweet tooth with fewer calories, less sugar, and more fiber.
Try making your own salad dressing using olive oil, vinegar, and spices instead of sugar-laden bottled dressings.
Choose plain, unsweetened yogurt and add your own toppings such as fruit, nuts, vanilla or cinnamon. You can try sweetening it with a little honey, but bear in mind 1 teaspoon of honey contains about 6g of sugar. Adding sweetener yourself allows you to be in control of how much sugar you’re consuming.
Trade your soda for a lower-calorie, sugar free flavored water, such as Crystal Light.
Choose condiments without sugar, such as mustard instead of ketchup.
When baking, try swapping out applesauce for sugar in a 1:1 ratio. Because applesauce is a liquid, you’ll need to reduce any added liquid in the recipe by about ¼ cup.
When you need a chocolate fix, instead of reaching for some candy, consider healthier, high fiber snacks instead, such as a granola bar with bits of chocolate, or a homemade trail mix with nuts, plain cheerios, and bittersweet chocolate chips. Just be careful to watch your portion sizes!

Slow and Steady Wins the Race

For those of us with a sweet tooth, life without sugar can seem a monumental sacrifice. If just the thought of cutting your sugar intake leaves you feeling deprived, you’d be wise to reduce your intake slowly. The most sustainable changes are accomplished slow and steady. While some people may be successful quitting cold-turkey, more often than not this method leaves one feeling deprived and more apt to give-in and over-indulge later on.

Try reducing your intake incrementally; for instance, if you typically add two tablespoons of sugar-sweetened creamer to your coffee in the morning, try reducing to 1 tablespoon for a while until you get used to it. Likewise, if you enjoy drinking juice, try diluting it with plain or sparkling water until you can eliminate it altogether.

Use Distraction Techniques

If you find yourself craving sugary foods and a healthier alternative just won’t do, try distracting yourself first. Do something that gives you a boost, while taking your mind off your craving. When you do this often, you'll be able to minimize your cravings.

For instance, get in some light activity, such as a walk or a quick yoga session; play with a pet or your kids, pick up a book to read or do some journaling. You might find that the craving passes and you’re able to go about your day without indulging it.