Sugar is a type of simple carbohydrate that our cells use for cellular energy. There are many types of sugar that can be found naturally in dairy products, vegetables and fruits. Because sugar is added to many processed foods, you are probably drinking and eating too much sugar, even if you also take in natural forms of it. The added sugar only adds calories to your diet without giving you any good type of nutrition. The American Heart Association recommends limits on the amount of added sugar in your diet. For men, this is about 37.5 grams (9 teaspoons) per day and for women, it is about 25 grams (6 teaspoons) per day. Knowing how to cut sugar out of your diet can help you achieve sugar amounts much less than this.

Why Is Too Much Sugar Bad for You?

Before deciding how to cut sugar out of your diet, you need to know why sugar is so bad for your health.

• Sugar leads to poor nutrition. If you tend to eat foods that are high in sugar, it limits the amount of nutritious foods you take in, such as those high in vitamins, nutrients, and minerals.
• Sugar causes weight gain. Eating too much sugar can contribute to gaining weight. Sugar contains 4 calories per gram and is likely to cause you to take in too many calories.
• Sugar increases triglycerides. Triglycerides are a fatty substance that can be increased by eating too much sugar. Elevated triglyceride levels can contribute to an increased risk of cardiovascular diseases.
• Sugar promotes acne. Acne bugs thrive on the sugar you take in. Reducing sugar has been known to decrease the incidence of acne in susceptible individuals.
• Sugar can cause cavities. Excessive sugar consumption can cause you to have cavities by allowing the bacteria in the teeth to grow and multiply. Even if you take in a lot of natural sugar, your risk of dental caries is still higher, especially if you fail to brush your teeth regularly.
• Sugar leads to diabetes. People who eat too much sugar put themselves at risk for high blood sugar, which can lead to diabetes mellitus.
• Sugar can accelerate cancer cell growth. Sugar has been found to increase the growth rate of cancer cells.

How to Cut Sugar out of Your Diet

Always Read Food Labels

Look at the ingredient list of any processed foods you eat. If sugar is near the top of the list, it means there is a lot of it in the product.

You need to look for more than “sugar” in food labels you read. Sugar is present in other substances as well, including the following:

• Corn sweetener
• Fruit juice concentrates
• Brown sugar
• Corn syrup
• Honey
• Malt sugar
• Invert sugar
•  High fructose corn syrup
• Raw sugar
• Molasses
• Dextrose, glucose, fructose, lactose, sucrose, and maltose

Many foods that are seemingly healthy can have different types of sugar in them. If you find a listing of several above-mentioned sugar contents on the food label, it means that the food is probably not healthy for you. Opt for foods that have no added sugar or are unsweetened.

Don’t Drink Excess Sugar

There are more beverages than soda that are high in sugar. This includes things like energy drinks, processed smoothies, and bottled water. Even enhanced waters will contain more sugar in one beverage than you are supposed to have in one day.

Stay Away from Wheat

Wheat has a high glycemic index so it isn’t all that healthy for you. Try rye bread or pumpernickel bread, which are low in sugar and very flavorful.

Swap Other Things for Sugar

When you are hungry, eat something that won’t increase your blood glucose levels.

• Eat protein. It is an ideal choice because it helps you feel fuller for a longer period of time. Protein can be found in lean meats, eggs, and fish.
• Eat whole foods: Whole foods have no sugar in them and are healthy for you. Choose things like legumes, and seeds.
• Eat savory foods: Savory foods can help you know how to cut sugar out of your diet. They contain no sugar but are extremely flavorful.
• Eat raw foods: Raw foods like salads are high in water content and are naturally sweet. This can help you get rid of sugar from your diet and will help you crave foods that are healthier.
• Eat omega 3 fatty acids: You can get omega 3 fatty acids in vegan foods as well as in fatty ocean fish. Certain kinds of seaweed are also high in omega 3 fatty acids and can be added to your diet for a sugar-free meal. It is also high in chromium, which can decrease your cravings for sugars.
• Eat roasted vegetables: Roasted vegetables are a good treat without any added sugar. They are high in nutrients and fiber that allows for a gradual increase in blood glucose levels. Any type of vegetable you eat will decrease your cravings for sugar.

Add More Flavor

Use spices and extracts of vanilla to add extra flavor to food without adding too much sugar. Spice up your latte not with sugar but with things like cocoa for good flavor without the added calories.

Eat Fresh Fruit for Cravings

If you crave sugar, you should instead considerfresh fruits. Choose to eat berries, which are high in fiber and have less sugar than some other fruits. Stay away from dried fruits, which are concentrated with sugar.

You Can Enjoy Desserts

It is okay to have desserts now and then if you have learned how to cut sugar out of your diet in other ways. Have desserts only on special occasions and not every night of the week.

Don’t Stop All at Once

You can’t cut out sugar without suffering some uncomfortable effects. Gradually cut down on the amount of sugar you add to foods and mix sweetened foods with unsweetened foods.