10 Tips to Reduce Sugar and Non-Sugar Sweeteners
Become aware of added sugar and sugar substitutes you consume. Start by reading the labels of the products you buy and understanding how to identify sugar and non-sugar sweeteners.
Other names for "sugar" include sucrose, refined sugar, brown sugar, corn sweetener, corn syrup, dextrose, evaporated cane juice, fructose, fructose syrup, fruit sweetener, glucose, glucose syrup, glucose-fructose syrup, high fructose corn syrup, lactose, malt sugar, maltose, molasses, maple syrups, raw sugar, sucrose, trehalose, and turbinado sugar. Honey, syrups, agave syrup, fruit juices, fruit juice concentrates, fruit nectar, fruit purees, and dried fruits are also sources of sugar.
Low or no-calorie sugar substitutes and sweeteners include acesulfame K, aspartame, advantame, cyclamates, neotame, saccharin, sucralose, stevia, stevia derivatives, erythritol, and monk fruit.
Retrain your tastebuds! The good news is you can retrain your tastebuds to reduce your dependence on sugar and non-sugar sweeteners. Start by gradually reducing the sugar or non-sugar sweeteners you add to your food and beverages. Over time, your taste buds will adapt to the lower sweetness level.
Swap out sugary drinks for water or unsweetened beverages. Use more fresh fruit and herbs to add flavor and sweetness to your water. Replace sugary drinks and diet beverages with sparkling water, unsweetened tea, or black coffee.
Experiment with your favorite recipes. While there is undoubtedly an art and science to baking, you can often reduce the amount of sugar by one-third without sacrificing flavor. You can also experiment with natural sweeteners like dates, honey, or maple syrup instead of refined sugar, which can help retrain your tastebuds and reduce the desired sweetness.
Increase consumption of plants. Plant-based foods rich in fiber, protein, and fat will promote healthy blood sugar balance and can help reduce sugar cravings. Eating more fruits, vegetables, nuts, seeds, and whole grains, can provide natural sweetness and valuable nutrients. Incorporate more of these foods into your meals and snacks to satisfy your sweet cravings.
Stop rewarding yourself (and children) with dessert, candy, or other sweets. It has become a cultural norm to reward good behavior and celebrate any win with a reason to indulge in a sweet treat. One of the most significant steps you can take to reduce dependence on sugar is to find other positive rewards.
Embrace herbs and spices. Beware of traditional health foods such as whole grain cereal, oatmeal, and Greek yogurt with additional sweeteners. Instead, opt for plain varieties and add flavor with fresh fruit, herbs, and spices such as cinnamon, vanilla, or nutmeg.
Enjoy fruit for dessert. Replace your traditional sweet tooth favorites with fresh fruit, such as candy, desserts, cakes, cookies, and pastries. Try cinnamon-baked apples, berries, or grilled peaches for an after-meal treat.
Simmer down on the sauce. Added sugars are often present in sauces and condiments such as ketchup, BBQ sauce, tomato sauce, and salad dressings. Become aware of how frequently you consume these and start asking yourself, "Am I adding this for taste or out of habit?" and "Can I use less?" Small changes add up.
Give it time. Remember that taste buds can adapt over time. It may take a few weeks for your taste buds to adjust to lower sugar levels. Be patient and persistent in your efforts to reduce sugar intake.