How To Reduce Sugar In Your Diet

How To Reduce Sugar In Your Diet

Sugar has become a staple in many people’s diets. Yet, consuming too much leads to various health issues. These include obesity, type 2 diabetes, and tooth decay. 

It’s essential to monitor and reduce the amount of sugar in your diet. This blog will explore practical tips and strategies to help you decrease the amount of sugar in your diet to live a healthier lifestyle. 

How Can I Reduce The Sugar In My Diet?

There are many simple and effective ways to reduce sugar in your diet. For instance, you can read food labels, use alternative sweeteners, and practice mindful eating.

Start making small changes today and see the benefits for yourself!

  • Read food labels: Pay attention to the sugar in your foods and look for alternative options with lower sugar content.
  • Choose natural sources of sweetness: Instead of processed foods, choose fruits and other natural sources of sweetness.
  • Plan your meals: Plan your meals and snacks, including low-sugar options.
  • Practice mindful eating: Slow down and pay attention to your eating to avoid overeating.
  • Use alternative sweeteners: Experiment with alternative sweeteners which are healthier options.
  • Avoid sugary drinks: Limit or avoid sugary drinks as they contain high amounts of sugar.
  • Cook at home: Prepare your meals and snacks to control your sugar intake. 

Replace Fizzy Drinks With Watered-Down Fruit Juice

Replacing fizzy drinks with watered-down fruit juice can improve your diet and hydration. Watered-down fruit juice is an excellent alternative to fizzy drinks because it is low in sugar and calories but still provides hydration. 

Additionally, you can experiment with different fruit juices. Watered-down fruit juice provides natural sugars, vitamins, and minerals essential for your health.

To make watered-down fruit juice, mix fresh or 100% fruit juice with water in a 1:1 or 1:2 ratio, depending on how sweet you prefer your drink. Add some ice on hot days for an instant refresh!

Make Your Own Tomato Sauce With Less Sugar

Making your tomato sauce with less sugar is a great way to control the sugar you consume and create a healthy and delicious sauce for your pasta, pizza, or any other dishes. 

Here are some simple steps to make an affordable, homemade tomato sauce.

Blend crushed tomatoes, tomato puree, two tablespoons of sugar, and a pinch of salt. This will be less sweet than traditional tomato sauce, yet delicious!

This simple tomato sauce recipe is a great starting point; you can adjust the ingredients to your taste. Feel free to add more spices or herbs or to use fresh tomatoes instead of canned ones for a brighter, fresher flavour.

Getting Used To Sugar-Free Coffee

Removing sugar from your morning coffee is a simple but effective way to reduce your overall sugar intake and improve your health. Here are some ways to make your coffee without sugar:

  • Try black coffee: The most straightforward and healthiest option is to drink black coffee without sugar or milk. This way, you’ll enjoy the natural, rich flavour of your coffee.
  • Use a sugar substitute: If you’re looking for a sweeter taste, you can use a sugar substitute. These natural sweeteners have fewer calories and less impact on your blood sugar levels than sugar.
  • Add cinnamon: Cinnamon is a natural sweetener that can add flavour to your coffee without adding sugar. Sprinkle a little cinnamon into your coffee, or add a cinnamon stick while brewing.

Remember, the key to reducing sugar in your coffee is slowly and gradually decreasing the sugar you use. This will help you get used to the taste of unsweetened coffee.

Sugar alternatives


Dates are a sweet and chewy, popular alternative to refined sugar. 

The dried fruit contains fibre, potassium, magnesium, manganese, vitamin B6, carotenoid, and polyphenol antioxidants. 

Dates are used as a sugar substitute in energy bars, cakes and biscuits. They blend easily into homemade milkshakes and smoothies. Dates can be turned into a thick paste, too and even though they are high in calories and natural sugars, they don’t spike your blood sugar levels as much as table sugar does. 

Maple Syrup

Maple syrup is a natural sweetener that is high in antioxidants and minerals. Calcium, potassium, iron, zinc and manganese are found in maple syrup. 

Although maple syrup is a natural sweetener, it should be consumed in moderation because it has a high calorie count. The syrup is commonly used on pancakes and waffles. It can aslo be used to add a sweet flavour in savoury meals like chicken, salmon and salad dressings. 

Maple syrup is an excellent choice for breakfast dishes, including oats, coffee, and plain yoghurt.

Coconut Sugar

This healthy sugar alternative is also a natural sweetener and typically unrefined, meaning its vitamins and minerals are retained. Moreover, it doesn’t fluctuate your blood sugar levels.

Coconut sugar carries the same calories as table sugar and is rich in carbohydrates and fructose. If you want to lose weight and are diabetic, try limiting the amount of coconut sugar you consume. 

Coconut sugar can be used as a white or brown sugar replacement. It is known to be coarse, so blend it first or put it in a food processor. This technique is beneficial if you want to use coconut sugar when baking. 

Because this sugar alternative is so sweet, you can use much less of it, making it affordable as long as it is used in moderation.

Take Care Of Your Body

Your wellness, fitness and nutritional needs are equally important. Too much sugar negatively affects all areas of your life. If you are concerned about your sugar consumption, contact your healthcare provider. Medical Society members can access dietary advice at our conveniently located centres around the country. 

Speak to your healthcare provider before making any changes to your diet.


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