Tips for Reducing Sugar Intake in Your Daily Diet

We all love to indulge in sugary treats from time to time, whether we’re digging into a fudge-covered ice cream sundae or savoring a Sunday morning chocolate croissant. However, the sweetness of your favorite sugary snack or sweetened beverage can quickly fade when it impacts your overall health.

Excess sugar consumption has been linked to problems with heart health, blood pressure, insulin levels, liver health and weight gain. 

To fend off the sugar lows, we’re exploring tips and tricks for how to reduce sugar intake.

#1 Read Food Labels

Perhaps the most effective way to reduce your added sugar intake is to pay close attention to the food you’re eating. Nationally, men consume an average of 24 grams of sugar daily, while the American Heart Association recommends that men eat no more than 9 grams (which equals roughly 150 calories) of sugar a day, and women no more than 6 grams (roughly equivalent to 100 calories).

However, opinions differ: The US dietary guidelines advise that one’s sugar intake stay at less than 10% of their daily calorie intake. But for a person eating 2,000 calories, this already amounts to 50 grams of sugar. 

Where are these sugars hiding?

In many cases, these hidden sugars are found in sugary drinks. A Public Health study in 2017 found that half of added sugars come from coffee, tea and sugary drink flavorings. However, they’re also found in: 

• Soft drinks, energy drinks and sports drinks
• Juice
• Candy
• Pastries
• Breakfast cereals
• White bread
• Granola bars
• Ice cream
• Yogurt
• Sauces

So, when inspecting labels, look out for added sugars in the form of:

• Brown sugar
• Corn sweetener
• Corn syrup
• Fruit juice concentrates
• High-fructose corn syrup
• Honey
• Invert sugar
• Malt sugar 
• Molasses 
• Syrup sugars ending in "ose" (dextrose, fructose, glucose, lactose, maltose, sucrose)

Also, pay attention to the number of servings on the label. 

#2 Seek Out Sweet Alternatives

If you’re not willing to sacrifice your nightly sweet treat, opt for a sweet alternative to satisfy your sugar cravings. Options shouldn’t contain sugar and may actually be lower in calories than sugar-dense foods. 

Sugar substitutes you can look for to curb cravings include:

• Artificial sweeteners 
• Sugar alcohols 
• Novel sweeteners 

Artificial Sweeteners

Artificial sweeteners are synthetic sugar substitutes that provide the sweetness of sugar without the associated calories. Commonly used in diet sodas, sugar-free gum and various low-calorie foods, these sweeteners include: 

• Aspartame
• Saccharin
• Sucralose

Because they’re significantly sweeter than sugar, only a small amount is needed to achieve the desired sweetness. While generally recognized as safe, some consumers are cautious due to debates over potential health impacts. Nonetheless, artificial sweeteners can be a useful tool for those looking to reduce their sugar intake and tackle weight management without giving up sweet flavors.

Sugar Alcohols

Sugar alcohols, such as xylitol, erythritol and sorbitol, are naturally occurring compounds that have a similar sweetness to sugar but with fewer calories. 

They’re commonly found in sugar-free candies, baked goods and chewing gum. Unlike artificial sweeteners, sugar alcohols are partially absorbed by the body, which means they can still provide some calories, though fewer than regular sugar. They also have a lesser impact on blood sugar levels, making them a popular choice for people with diabetes. However, excessive consumption can lead to digestive issues.

Novel Sweeteners

Novel sweeteners are a newer category of sugar substitutes that include naturally derived options such as stevia and monk fruit extract. These sweeteners are natural and low-calorie. 

For example, stevia, extracted from the leaves of the Stevia rebaudiana plant, is up to 300 times sweeter than sugar. Monk fruit extract, derived from the fruit of the Siraitia grosvenorii plant, is about 150-200 times sweeter than sugar. 

That said, both are considered safe for consumption and are used in various products, from beverages to baked goods. 

Low-Sugar Options

If you’re not looking to completely eradicate sugar from your diet, you can opt for low-sugar options — or foods with very little or no added sugar. These include:

• Fresh fruit – Fruits like berries, apples and oranges provide essential vitamins, minerals and fiber, making them a nutritious and satisfying alternative to sugary snacks. What’s more, their natural sugars are accompanied by fiber, which helps slow the absorption of sugar into the bloodstream, preventing spikes in blood sugar levels. As you brainstorm meal planning ideasand snacks for the week, incorporate fresh fruit into the mix. 
• Mixed nuts – Mixed nuts provide a good balance of healthy fats, protein and fiber, which can help keep you satisfied between meals and reduce cravings for sugary snacks. Nuts like almonds, walnuts and cashews are also rich in essential nutrients such as vitamin E, magnesium and omega-3 fatty acids
• Rice cakes – Made from puffed rice, rice cakes are light and crunchy, providing a satisfying texture with very few calories. While plain rice cakes are virtually sugar-free, you can enhance their flavor by topping them with healthy ingredients like avocado, hummus or nut butter.
• Low-sugar yogurts – Many brands offer yogurts with reduced sugar content or no added sugars, relying instead on the natural sweetness of milk and fruit. These yogurts often contain live probiotics, which support gut health and digestion health.
• Some protein shakes– Low-sugar protein shake and protein powder ingredients often include key vitamins and minerals, making them a balanced choice for those looking to maintain energy levels and muscle recovery without the extra sugar.

#3 Practice Mindful Eating

If you’re absolutely craving a gooey brownie, that’s perfectly okay! Healthy eating doesn't have to mean giving up your favorite sugar craving altogether. However, if you want to reduce your sugar intake, mindful eating can prevent you from overeating and inundating your body with too much sugar.

This practice involves removing yourself from any distractions — such as the TV or your phone — and tuning into what you’re experiencing as you eat: the sights, sounds, tastes and feelings. Also, pay attention to how your body is feeling. Did you receive a rush of euphoria? Did the last bite leave a yucky feeling in your stomach?

Dialing into these sensations can help you become more aware of your eating habits, understand your cravings and make more intentional choices to create a balanced diet.

INVIGOR8: A Low-Sugar Option

Staving off sugar from your diet is a process that involves paying close attention to ingredient labels, seeking out alternatives and practicing mindful eating. 

For those looking for a convenient low-sugar meal replacement, there’s the INVIGOR8 Superfood Shake. This organic superfoods powder comes in four delectable flavors: Triple Chocolate Brownie, French Vanilla, Natural Strawberry and Himalayan Salted Caramel. And the best part? There are no sugars added. If you need a sweet treat to find the motivation to work out, get your daily steps in or simply tackle the day, reach for this satisfying meal replacement shake, or find it in our weightloss kit. 

Once you've taken these steps to care for your physical health, don't forget to take care of your mind as well. Feed your mind by exploring the benefits of meditation, journaling benefits and more mindfulness practices with our tips. 

Treat yourself to a sweet — and healthy — alternative with INVIGOR8. Shop appetite control support supplements, unflavored collagen peptides and more weight management helpers today.

Sources:

1. Harvard Health. The sweet danger of sugar
2. AHA. How Much Sugar Is Too Much?
3. Johns Hopkins Medicine. Facts About Sugar and Sugar Substitutes