Easy ways to cut back on Sugar!

Sugar is addicting and we all know that. It’s unfortunate because more chronic conditions develop from poor dietary choices and lifestyle choices overtime. You can see some of them in childhood when kids throw fits or can’t sit still. They can go through anger spurts, depression, etc. Most of this is too much sugar and processed food and a poor gut microbiome balance. This happens to adults too.

You'll know when someone is addicted when you mention giving up bread or cheese. They look at you like you have a third head! "I could never give up bread" "I could never give up cheese." Bread turns to sugar in the body and tastes good, of course we wouldn't want to do that, but sometimes it's necessary. Lactose is a sugar found in milk so of course people love cheese, it's a sugar as well.

So if you can't give it up completely, here are a few tips to at least get you started on making some healthier choices over time.

Watch out for Sugar bombs! Coffee Shops, Starbucks, Dunkin, etc.

Most Frappuccino’s and fancy drinks at coffee shops are nothing more than a glorified milkshake. Who needs 400 calories and 60+grams of sugar at 7am – 10am? Nobody! Here’s some easy alternatives to ditch the sugar and opt for better alternatives.

Order Black Coffee or Cold Brew no sweetener (add stevia or flavor drops if needed)

Order Iced Green or Black Tea no sugar (add stevia drops or flavor drops if needed) saves money and calories.

Go for a plain latte with coconut milk or almond milk. It will still have some flavor, but otherwise you add your own flavored stevia drop or you can also ask them to sprinkle with cinnamon at no extra charge.

Always have a Savory Breakfast

Breakfast used to be eggs, meat, potatoes and in some countries fish and vegetables. Somehow it got turned to desert. It should not be a desert and blood sugar spike first thing in the morning. It causes your body to start burning sugar and none of your bodys' stored body fat for fuel. Processed foods and chemicals from boxes were never a good idea for you and only the manufacturer. You will never LOSE weight starting off your day with sugar. Say no to baked goods, cereal, breads, straight oatmeal, fruit, yogurt, etc. Go for meat, eggs, avocado, nuts, seeds, etc. You could even do a muesli mix and coconut milk. Think about FUELING your body with goodness and brain with fat fuel. The brain is 60% fat so if you want to think clearly in the AM, go for nuts, eggs, seeds, and healthy omega 3s.

Read your labels

Processed food is full of sugar including a lot of condiments. When buying products, be sure to check for the sugar content which could be upwards of 60 different names. Many labels say “Sugar Free” even though they are Aspartame, Acesulfame Potassium, Sucralose, Fructose, Dextrose and other sugar additives. Remember that it’s marketing and not out to help your health. Artificial sweeteners can mess with hormones, fat cells, cravings, and your gut microbiome which can set you up for many health problems and weight gain problems later, if you aren’t experiencing them currently. Be aware of “ose” and many names for sugar. Stevia and Monkfruit Extract are better options if you must have sweeteners.

Get rid of Trigger Items and Foods in your house/pantry cupboards

If you know you “CAN’T STOP” when it comes to item X, Don’t buy it. Don’t buy trigger foods that you know you’ll cave into and make bad decisions. Go out for a cookie or ice cream treat as opposed to keeping cookies, candy or ice cream in the house. Most people have chips in the cupboard too, those are also trigger foods. You are not setting yourself up for success if there are too many trigger items around. Make it a special occasion not an everyday thing.

Swap Soda and Diet soda for Sparkling Water or Club Soda at Restaurants

If you drank just one soda a day you are set to gain a minimum of 15 pounds in just one year. Drinking diet soda destroys the gut microbiome of healthy bacteria, raises insulin and makes you crave more sugar so it can be worse. By choosing bubbly water or doing club soda with lime and a Stevia Drops squirt you can recreate a better option with no calories and no side effects.

Avoid Alcohol

Alcohol metabolizes quickly and most turns directly to sugar in the blood. You’ll feel the high, then the crash, and then the cravings come on. Alcohol is not required to be labeled so even if you’ve looked up the calories in one glass of Reisling wine, you aren’t getting the correct calculation of sugar and also how it reacts in the body. Most flavored alcohol is PURE sugar like Kaluha and Malibu Rum. Flavored low calorie seltzers like White Claw and Truly are pure sugar turned alcohol and can cause you to drink more and really spike the blood sugar. When the blood sugar is spiked it creates the insulin spike as well which will turn on your fat storage hormones and also slows metabolism for three days. If you’re trying to LOSE weight, avoid it at all costs. Even if you have to go a few months to get your results. If you just can’t give it up then do once a week for a treat, not a drink every night or you can’t give your liver or metabolism a fighting chance.

Minimalize Baking or trade out sweeteners:

You can trade oils in recipes for flaxseed and bananas and you can use stevia or truvia for sugar options. I’ve also traded out maple syrup and honey for sugar free maple syrup or stevia drops. I’ve also cut the amounts of sugar in recipes as well. Remember if you bake cookies, muffins, cupcakes, etc. just eat one for a treat, freeze the rest, give away to friends, or just plain throw them out if there are too many. Again, no need to keep baked goods around past the initial “treat” meal. It’ll just be a trigger to eat more than you need to and will add to your waistline and anyone else in the household.

Cut back on Fruit

We tend to think of fruit as “healthy.” Fruit unfortunately has been breed over the years to taste sweeter than normal. It will spike blood sugar and even though an apple is still better than apple juice and an orange is still better than orange juice, both will spike blood sugar and digest quickly. This will cause a lot more hunger and keep you searching for more sugar.

If you enjoy fruit then enjoy the low glycemic options like blueberries, raspberries, blackberries, etc.

If you absolutely can’t cut out fruit, then aim for half a banana or ¼ cup high sugar fruits (grapes, mango, pineapple, etc. for serving size.

Remember you can get ALL your vitamins and minerals from Vegetables. Bell peppers are high in Vitamin C! You get more nutrition and less sugar/carbs in vegetables as well.

Watch out for Dairy Products

Milk, processed cheeses, yogurts and ice creams are full of sugar. Yes you may get some calcium benefits but remember lactose “ose” is a sugar and adds a lot to your daily sugar intake. You’ll end up consuming a lot of excess carbohydrates and sugar when consuming these processed products. Aim for organic non processed whole cheeses and Greek yogurt no sugar if needed. Probiotic supplements are a great option to get the nutritional benefits most people seek from yogurt. Also fermented foods are a better option for probiotics too. Kale, Spinach and Broccoli are great sources of calcium as well for those cutting back or that don’t consume dairy. How do cows get their calcium? From vegetables/grass!

I hope these are helpful and can give you some ideas of how to deal with sugar in your everyday life and foods.

Remember, what we've learned about sugar since childhood is sugar = love. Sugar = happy, Sugar = fun.

However, you won't be so happy or have fun with a medical diagnosis and a lot of medication and supplements to take that you didn't think about before.

No one thinks about the consequences until they are too late, but hopefully you'll think twice or at least work on making better choices. The 90/10 Rule is always good. Enjoy your cupcake at your friends' birthday but don't eat a bunch of sugar in the days before that or after that.