Dr. Nandi PostsFeaturedHealthPosts

Simple Tips To Cut Sugar From Your Diet

Even though we all know that sugary foods are unhealthy and unnecessary, it’s a really difficult task! But it’s not impossible.

A question I often get from patients who are just starting out on a healthy nutrition plan is, “How am I ever supposed to give up sugar?” Even though we all know that sugary foods are unhealthy and unnecessary, it’s a really difficult task! But it’s not impossible.

Here are 9 simple tips that I share with everyone who is trying to kick the sugar cravings. Remember, the key is to be consistent and persistent. Soon enough, you won’t even notice the sugar is gone!

9 Tips To Get Rid Of Sugar For Good

1. Eat more often

You’re more likely to crave sugary foods when you’re hungry than when you’re full. Eating five small meals a day, or three meals with healthy snacks in between can really help you stay full throughout the day with healthy, wholesome foods and avoid those cravings.

2. Drink more water

Often times we think that our body is hungry when really it’s just asking for water. Drinking water throughout the day can help curb your appetite and keep you from eating more than your body needs. (1)

3. Eat fresh instead of processed foods

Processed foods are full of sugar (not to mention all the other unhealthy ingredients). Instead of relying on packaged snacks, stock up your pantry and fridge with healthier choices like apple slices and yogurt. Whole foods will not only provide your body with the necessary nutrients and help you feel fuller, but also give you more lasting energy throughout the day. (2)

4. Read Labels

If you must buy packaged foods, read the label before you purchase. The front of the package usually has misleading pictures and information. Check to see if sugar (and other alternatives like corn syrup and high fructose corn syrup) is listed on the ingredients list. You may be surprised at how many packaged items contain added sugar, such as crackers, peanut butter, and even bread!

5. Spice things up

Many sugar replacements are just as bad, or worse, than sugar. One way to replace that sweetness in your foods is to experiment with different spices and flavors like cinnamon, nutmeg, and turmeric. For example, try adding cinnamon to your morning coffee in place of sugar!

6. Get enough sleep

If you’re tired, the chances are higher that you’ll reach for a sugary pick-me-up to get that immediate energy. But then you crash and feel more fatigued, which will lead you to crave more sugar, and the cycle continues. Make it a priority to get those 7 to 8 hours a night. You will feel more energized, and better able to say no to your cravings. (3)

7. Cut back slowly

One common mistake people make when trying to take sugar out of their diet is swearing it off all at once. Such a drastic change can be extremely difficult and discouraging, and most people will rebound within the week. It’s easier for your body if you do it gradually. Start by limiting your sugar, or cutting your intake in half. Over time you will be able to eliminate it completely and hardy notice that it’s gone!

8. Avoid low and nonfat foods

While low and nonfat foods sound like a good idea, manufacturers will often add sugar to make up for the lost flavor. You think you’re getting no fat, but your body ends up converting those simple sugars into fat anyway. Eating small amounts of healthy fats instead will give you that flavor without the extra sugar.

9. Eat these healthy snacks instead

Saying no to your favorite snacks is a lot easier if you replace them with delicious, wholesome ones. If you’re feeling fatigue you can try boiled eggs, avocado and nuts, which can help curb your appetite. Desserts made with fresh fruits are often so sweet you may not notice it’s sugar free. The most important thing is to get creative. Find recipes that you love, and keep them on hand for those days when your sweet tooth kicks in.

Conclusion

While so many of our restaurants and even grocery stores contain foods with such a high sugar content, taking some simple, small steps to remove sugar from your diet will go a long way. Just take the time to be more mindful about what you’re ingesting and you’ll be surprised the difference you see and feel!

Resources:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2671201/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/
  3. https://www.nhlbi.nih.gov/node/4606

Tags

Partha Nandi

Partha Nandi M.D., F.A.C.P is the creator and host of the medical lifestyle television show, “The Dr. Nandi Show”.

Related Articles

11
Leave a Reply

avatar
10 Comment threads
1 Thread replies
9 Followers
 
Most reacted comment
Hottest comment thread
10 Comment authors
KamalaLynnDaileyLaurie Lankins FarleySuzan MuhialdeenRay Tang Recent comment authors
  Subscribe  
newest oldest most voted
Notify of
Darlene Rese
Member
Darlene Rese

Thank you for sharing this very helpful article on how we can eliminate sugar from our diet. I have actually employed a few of these. I use sea salt to season my food. My big problem is potato chips. Maybe I could substitute dried fruit. Thank you for any tips you can offer.

Kamala
Guest
Kamala

Thanks Sr n a very cheerful happy new year 2019 Sr u r always encouraging us be always the same

LynnDailey
Member
LynnDailey

Great article and helpful ideas for using less sugar each day. I have done pretty good eliminating most sugar once I realized that it’s in nearly everything that isn’t a whole food. Looking forward to checking out your recipe book. Thank you Partha Nandi!

Laurie Lankins Farley
Member
Laurie Lankins Farley

Over time, many of these tips have assisted me in removing sugar from my diet. Great read and wonderful tips!

Suzan Muhialdeen
Guest
Suzan Muhialdeen

Very good tips for having a good health, I usually like to add cinnamon to my cup of tea especially in the morning when I having my breakfast, I started gradually to eliminate using sugar ,I use sometimes another natural alternatives if I want to have sweet flavor in my recipes like date syrup or honey.

RayTang1222
Member
RayTang1222

Tanks you for your sharing .

Sole
Member
Sole

ohhhh thank you for this D.Nandi so very helpful

Jo Davis
Member
Jo Davis

This is so helpful. I’m sensitive to sugar & this article is 100% on point!
Just ordered your cookbook about deserts & sugar alternatives. Best gift ever! ⛄⛄⛄ ONLY .99cents! Now we have option! Thank you! Thank you!

YES!!! 👁👁…….🍨🍰🎂🍦🍪🍩🍯☕🍭🍬🍫

https://www.amazon.com/Diabetic-Desserts-Healthy-Delicious-Recipes-ebook/dp/B07L5Q3TBD/ref=mp_s_a_1_3?ie=UTF8&qid=1545500954&sr=8-3&pi=AC_SX236_SY340_FMwebp_QL65&keywords=partha+nandi&dpPl=1&dpID=51-yn0bOkpL&ref=plSrch

Gina
Guest
Gina

Thank u so much for this reminder.It helps a lot and to avoid high sugar level.

Back to top button