nutrition

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5 Easy Ways To Cut Back On Sugar

5 Easy Ways To Cut Back On Sugar

SWEAT sweat.com

Cutting down on sugar in your diet can be a good choice for your long-term health. While it can seem difficult to cut sugar out completely, there are a few things you can do to reduce the amount you eat per day. Below you'll find a couple of easy ways you can cut back on sugar, starting today!

1. Cut out sweetened drinks

For people who love to drink soft drinks, cordials, sports drinks or energy drinks, this can be a tough one. But remember that some cans of soft drink can have as much as 8-10 spoonfuls of sugar in them, not to mention other additives! That adds up to a lot if you are drinking a few cans a week. 

If you are finding it hard to give up soft drink, try this: get a clean glass and fill it with 10 teaspoons of sugar. Seeing how much sugar is in ONE can of drink can really help put things in perspective and it might make it easier to say no. Gradually swapping soft drink for plain water, water with slices of fruit or plain tea without additives can make weaning yourself off the sugary drinks much easier. 

2. Switch dessert for a healthier alternative

You can cut back on sugar and still eat dessert. Let that sink in for a moment. The key is finding healthier options that aren’t loaded with refined sugar. By making a few swaps, you can have your cake and eat it too. Like this chocolate cake with avocado frosting, or nice cream, which is made from frozen bananas and creates a healthy ice cream alternative. You could also have fresh fruit for dessert, or a couple of squares of dark chocolate. 

3. Avoid jams and sweet spreads

If you are trying to cut back on sugar, have another glance at your breakfast. Sweet spreads like jam and marmalade can have quite a lot of sugar (some varieties can be made up of 60% sugar!) in them. Don’t be fooled by ‘fruit spread’ either — while the label might say less sugar, they are usually sweetened using a highly concentrated juice extracted from the fruit, which means it has higher doses of fruit sugars. 

Try topping your toast with nut butter, date spread, cottage cheese with sliced fruit or with some mashed banana instead. 

4. Skip the dressing

Sadly, most store-bought dressings have plenty of hidden sugar, particularly those claiming to be fat-free. Try making your own salad dressing, such as a vinaigrette with apple cider vinegar or use a squeeze of lemon or lime juice. 

5. Reach for something savoury instead

Rather than snacking on a muffin or cookie in the afternoon to give you an energy boost, try a savoury snack. Have a little hummus with some veggie sticks for a dose of energy and a bit of protein which can help to balance your blood sugar for longer. If you want something that tastes a little sweeter, try making these matcha pistachio balls! The hint of sweetness comes from the dates and matcha powder. 

Cutting back on your sugar consumption can be a tough habit to break, but it is so worthwhile! Don’t feel like you have to make all of these changes in one week. Try making them gradually, so you don’t get hit with huge cravings! 

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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