Health and Fitness Blog

How to Eliminate Sugar from your Diet

That excess sugar in the diet is detrimental to the body and the overall health of humans is certainly not in doubt.

From high blood pressure to diabetes to inflammations to teeth decay, the sum total risks of excessive intake of sugar is endless.

It is for these reasons that you definitely want to eliminate all sugar from your diet if you can. We are here to help you out.

We have identified and are going to explain some of the top strategies you might employ to achieve this noble objective.

How to Eliminate Sugar from your Diet

Adequate Sleep

Adequate sleep is absolutely essential if you ever hope to keep the sugar levels in your blood to manageable levels.

Inadequate sleep has been observed to trigger more foods and with it, more calories and sugars.

By staying awake for a prolonged duration of time, you also get to increase the likelihood of taking in more food than when you sleep. You are advised to sleep for no less than eight hours on a typical day.

Avoid shopping when you are hungry

When people are hungry, they tend to be led by their emotions rather than logic. It is under such circumstances that they tend to make decisions which may not necessarily reflect their best interest. You should avoid this trap by refraining from shopping when you are hungry.

You do not want to fill your basket with less healthy foods and too much food you would generally do without. Instead, go for shopping when you are full and healthy.

Get rid of all sugar in your house

Move on now to get rid of all the sugar in the house. The reason here is that you will most likely eat the sugar you keep in the house even if you do not like those kinds of foods anyway. Skim your pantry, fridge, cabinets, and shelves to achieve this.

While at it, be sure not to leave any stone unturned. Remove the table sugar, cakes, sweetened milk, soda, snacks and any other ‘safe food’ which might contain sugar in them.

Switch to Natural Sweeteners

Even after getting rid of all sugars, you will still need to take in some sweeteners somehow. You have the natural sweeteners for your taking.

They contain low calories and are hence less likely to inflict on you the dangers of the ordinary artificial sugars.

Some of the alternatives to consider leveraging are raw honey, stevia herb, blackstrap honey, real maple syrup, Erythritol, Xylitol, Yacon Syrup, and coconut sugar. You will still obtain the same level of satisfaction, their natural nature notwithstanding.

Take in more Protein and Fat

One of the reasons why many people resort to sugar is due to insufficient fat and protein in the diet.

The sugar they take is largely intended to cater for the shortfall of these two vital ingredients. To counter this problem, it is a wise idea to take in more protein and fat in the diet.

Proteins reduce cravings which sees to it that you eat less. Fat, on the other hand, contains plenty of energy.

By taking it in sufficient amounts, you will not develop the feeling of hunger every quite often and will subsequently eat less.

Read the Labels Carefully

Before purchasing any canned or processed foods, be sure to read the labels carefully. This is because some food companies have clever ways of concealing sugar in their processed foods. Check out the list of ingredients and their corresponding percentage compositions.

Some of the terms to watch out for and avoid at all costs are:

  • Cane sugar or juice
  • Caramel
  • Dextrose
  • High-fructose corn syrup
  • Invert sugar
  • Maltose
  • Molasses
  • Rice syrup
Refrain from taking breakfast foods which contain high sugar levels

The breakfast cereals are generally designed to be healthy. With regards to this, they generally comprise less fat and sugar.

However, some unscrupulous food processors do sneak in some sugar in them. The breakfast cereals are by far the worst affected by this particular issue.

It is therefore in your best interest to shy away from such kinds of foods. Switch instead to these breakfast options which contain low-sugar levels:

  • Avocado
  • Eggs
  • Greek yogurt
  • Hot oatmeal
Take note of the so-called ‘Healthy’ processed snacks

Most of the snacks which are considered to be healthy like the granola bars, dried fruits, and protein bars may also contain high sugar levels.

You should therefore not take it for granted that they are healthy to consume. Apart from scrutinizing the nutritional information, you may also want to try out other alternatives like:

  • Fresh fruit
  • Hard-boiled egg
  • No-added-sugar jerky
  • Nuts
  • Trail mix
Loom out for any sugar in your canned foods

Some foods which ordinarily would contain no sugar may, in fact, be enriched using some sugar. Those that are preserved using syrup are by far the worst affected. The same also applies to those which contain some sugar in the ingredient list.

To get around this issue, settle only for those that are clearly labeled “no sugar added,” or “in own juice.” Alternatively, if you buy fruits and vegetables that are canned and also contain some added sugars, rinse them thoroughly in water before cooking.

Eat only whole foods

Whole foods are those which have hardly been processed and as such, contain almost no additives, preservatives and other artificial substances.

They are by far the best kinds of foods to consume as they will hardly disparage or compromise your health in any shape or form.

Some examples of whole foods are lean steak, raw nuts, fruits, vegetables, baked potatoes, pears, brown bread, and brown rice.

They are also rich in fiber and will, therefore, keep you full for longer. That way, you will not see the need to take in more food every now and then.

Consume plenty of full-fat foods

Full-fat foods are those which contain all of the fat they originally have with none removed. Such kinds of foods have been noted to contain less sugar than their counterparts which have some of the fat removed. Consuming them regularly is, therefore, a sure way of reducing your intake of sugar.

Some of the foods you might want to try out are avocadoes, cheese, dark chocolates, whole eggs, fatty fish, nuts, chia seeds, extra virgin olive oil, coconut, coconut oil, and full-fat yogurt.

Desist from taking sauces which contain high sugar levels

Sauces are also not spared in the ongoing craze to add more sugar to processed foods. Indeed, some sauces like sweet chili sauces, barbecue sauce, and ketchup are particularly vulnerable to this particular problem.

Apart from steering clear of them, you also want to try out a couple of fresh sauces. Below are some examples to consider using instead of the processed sauces above:

  • Fresh Chili
  • Fresh or dried herbs and spices
  • Harissa paste
  • Mayonnaise
  • Pesto
  • Vinegar
  • Yellow mustard
Avoid desserts that are loaded with sugars

At the end of your meal, you definitely always want to take some desserts. You should yet again be careful to avoid those desserts which contain high levels of sugar.

Watch out particularly for ice cream, doughnuts, pies, and cakes as they contain the highest levels of sugar.

  • Opt instead for the following:
  • Baked fruit with cream
  • Dark chocolate
  • Dates
  • Fresh fruit
  • Greek yogurt with cinnamon or fruit
Reduce the intake of sugar-filled drinks

As part of your attempt to eliminate sugar from your diet, consider also reducing your intake of sugar-filled drinks.

They too infuse plenty of sugar in your body and bloodstream. The sodas, energy drinks, fruit drinks, sports drinks are particularly a ‘no-go zone.’

Even some supposedly ‘healthy drinks’ like fruit juices and smoothies may contain some high sugar levels. Try out the following alternatives to go about this issue:

  • Fresh lemon or lime
  • Herbal or fruit teas
  • Tea and coffee
  • Water
  • Water that is fortified with mint and cucumber
Take a breather

While undertaking this therapy, you might also want to take a breather. Find a quiet and isolated spot to retreat to.

Such an initiative will reduce your cravings and prevent you from getting tempted to eat more. In the long run, you will also take in less sugar in your body.

Breathers are also great in that they allow your body to break the ingredients more effectively than you would in a congested and squeezed environment.

Eat plenty of fruits and vegetable

Considering that cravings are for a large part unavoidable, you just have to prepare for them somehow. Perhaps one of the best ways to handle the cravings is to take in plenty of fruits and vegetables.

Stick only to those which are low in sugars and are less likely to raise your blood sugar levels.

Some of the ones to give a topmost priority are berries, oranges, avocadoes, pineapples, and pawpaw.

While confronted with these cravings, eat; not drink the fruits. It is only then that your urge to eat will be effectively suppressed.

Drink plenty of water

Needless to say, it is important that you incorporate plenty of water into your diet regime. The benefits of drinking clean water are too many to be completely enumerated.

It flushes out excess toxins, aids in the excretion of unwanted substances, cools your body and aids in the breakdown of complex sugars.

You should take in no less than two liters of water each day. Even in the extremely cold winter months, struggle to take in the same amount but in warm rather than cold form.

Be wary of the sugars in disguise

Some foods are supposedly safe under normal circumstances. However, in the course of their preparations, they are bound to be added some sugars. Pasta, bagels and whole wheat baking flours and bread are some of these kinds of foods.

Be wary of such kinds of foods. You may wish to tone down your consumption of them or completely eliminate them from your diet altogether. Try those completely natural or unprocessed forms as they are more likely to be free of these sugars.

Do not switch to artificial sweeteners

Artificial sweeteners, just like the ordinary table sugar, also contains high amounts of sucrose. Switching to them is thus to some extent an exercise in futility. The reason here is that they will do almost nothing to alter your desire for sweets.

Other than that, they too will intensify your cravings besides bringing in plenty of sucrose in your body.

Consuming them for a prolonged duration of time will hence predispose you to the common dangers of taking in more table sugar.

#20: Find out the root cause of your crave for sugar

In many times, your craving for sugar is normally as a result of some inherent emotional or even health problems. It may not necessarily be the result of a shortfall in your dietary needs.

It is, therefore, a great idea to investigate the root causes of your cravings for sugar as a way of getting around this issue completely.

By so doing, you will be able to root out the problem rather than respond only to the signs and consequences.

Exercise frequently

Exercises aid in the burning of fat, digestion, and breakdown of sugars. You should, therefore, incorporate exercising in your sugar reduction campaign.

Moreover, by exercising, you also get to distract your mind from the temptation of eating too much or more frequently.

Jogging, running, walking, strolling, press-ups, squats, and rope jumps are some of the exercises you might want to try out.

As you go about the business of exercising, drink plenty of water too to get rid of unwanted toxins from your body.

Consider taking in multivitamin and mineral supplements

Even though this is strongly misadvised, you might also want to consider taking in sufficient amounts of mineral supplements and multivitamins.

They will furnish your body with essential nutrients which in turn will reduce the cravings and the need to take in more food.

Magnesium, Vitamin B3, and chromium are some of the nutrients which must never miss in your diet. They have the ability to improve blood sugar and keep the same to manageable levels.

Cleanse your body

Body cleansing is the practice of ridding the body of toxins which do accumulate in the body over a prolonged duration of time.

If left in the body, they do pose some long-term effects on the health of the individual concerned.

Cleansing also resets the body to its ‘factory settings’ and kills the desire to take in more sugar. This, in turn, leads to a comparatively low intake of sugar in the diet.

Eat regularly

When you skip a meal, your blood sugar level drops which induce a sense of hunger. This arrangement triggers the craving for sweets and other sugary snacks. The only way to reverse this trend is to eat on a regular basis.

Such a plan suppresses the likelihood of cravings arising and in turn, prevents the temptation of taking in more sugar in your diet.

Moreover, you are also more likely to eat healthy by eating regularly. This guarantees you of other long-term health benefits.

Final Thoughts

From the foregoing discussions, it is quite clear that eliminating sugar from the diet is no mean feat.

It requires great patience, strict disciplines, and the incorporation of many factors.

This is a battle you want to enlist a qualified healthcare practitioner to help you fight. Best of luck in your next attempt to rid your diet of excess sugar.