Nearly everyone consumes more sugar than they should in today’s society. Even if you don’t overindulge in candies, cakes, and cookies, all sorts of processed foods and drinks contain hidden sugars, even when they’re not obviously sweet.
Considering that sugar is a leading cause of obesity, not to mention increasing the risks of heart disease, diabetes, and poor dental health, it makes sense to reduce your intake however you can. Here are seven ways to do it without completely turning your diet on its head.
1) Enjoy a Protein-Rich Breakfast
A sugary start to the day may give you the energy to get moving, but it’s a short-lived boost. Once the sugar rush fades, you can be left feeling drained and reaching for the next sweet snack to give you a lift.
Instead, switch to a high-protein breakfast rather than one packed with sugars and simple carbs. Scrambled eggs with wholemeal toast is healthy and low in fat, and will slowly release energy to keep you feeling alert until lunchtime comes around.
2) Cut Back on Fruit Juice
The vitamins in fresh fruit juice are certainly healthy, but juices concentrate the natural sugars of the fruit without the fiber which helps you to digest them steadily. Fruit juice can be just as sugary as soda, and can produce the same level of sugar rushes and crashes.
If you usually have a fresh fruit juice to start the day, consider switching to water with a squeeze of lemon juice or a fresh slice of fruit. You’ll still get the refreshing flavor kick and some vitamin C, but with a tiny fraction of the sugar content.
3) Fresh Yogurt
Probiotics are an important part of digestive health, and one of the best sources of them is yogurt. However, many fruity yogurts are packed with added sugars as well as the fructose in the fruit, doubling up the overall sugar levels.
There’s no need to give up your yogurt though. Simply buy a natural, live product with no additives, and add your own fruit, berries, and nuts to taste.
4) Check the Booze
Not many people realize quite how sugary alcoholic drinks are. A glass of wine can contain just as many calories as a piece of chocolate, and the carbohydrates in beer quickly break down into sugars in your system.
Cutting back on the booze can have untold benefits, but reducing the sugar you consume is one of the most immediate. Try alternating between glasses of wine and water over a long evening out. You’ll take in fewer calories and feel much, much better in the morning.
5) Wean Yourself off Sugary Tea and Coffee
Drunk in moderation, both tea and coffee can have significant wellness benefits, particularly in the area of cardiovascular health. Unfortunately, adding sugar undoes most of these benefits, without adding much apart from calories.
But if you usually take sugar, suddenly switching to unsweetened beverages may be too much of a jolt. Instead, reduce your sugar levels by a quarter of a teaspoon a week and you’ll make the transition over a month or two while barely noticing the difference. And by the end, you’ll be tasting your tea and coffee how they naturally should be, not masked by sweetness.
6) Adjust Recipes When Cooking
Similarly, if you regularly cook from recipes containing sugar, reduce the amount a little every time you cook. Savory foods may need a little sweetness occasionally for balance, but you can usually use less sugar than a typical recipe calls for.
The same goes double for sweet foods. Often, recipes are devised to mimic the sugar-laden processed foods found in grocery stores, and the sugar can usually be drastically reduced without spoiling the results.
7) Shop On a Full Stomach
Lastly, sometimes the simplest tips are the best. Try and do your grocery shopping on a full stomach, and you’ll be less likely to add sugary foods to your cart. If you don’t have sweet treats at home, you’ll be less likely to be tempted in moments of weakness.
If you love the taste of sweetness, there’s no need to give it up completely. But following these simple tips will cut back your intake significantly, giving you all the health benefits without leaving you feeling deprived.