8 Simple Ways to Cut Sugar From Your Diet

We all know that too much sugar is bad for us, but the truth is, many of us consume far more than we should. The average UK adult eats around 50g of “free sugars” a day – much more than the recommended 30g. Excessive sugar intake is linked to weight gain, tooth decay, and other health issues. But don’t worry, reducing your sugar intake can be easy if you follow a few simple strategies.

1. Choose Whole Fruit for Your Sugar Fix

When you’re craving something sweet, reach for whole fruits. The sugar in fruits is healthier because it comes with fiber and nutrients, which slow down the release of sugar into your bloodstream. Unlike processed sugars, the natural sugars in fruit are less likely to cause harm.

2. Avoid the “Healthier” Sugar Hype

Many people turn to alternative sugars like agave syrup, coconut sugar, or palm sugar, thinking they’re better for health. However, these sugars are still free sugars and contain the same amount of calories and potential harm as regular sugar. Always be cautious about “healthier” sugar options.

3. Read Food Labels Carefully

Pay attention to the sugar content on food labels. In the UK, foods are considered “high” in sugar if they contain more than 22.5g of sugar per 100g. Avoid foods with high sugar content, and opt for those that fall in the “low” category, under 5g per 100g. In the US, you can easily track added sugars on nutrition labels.

4. Go Slow and Steady

Cutting out sugar doesn’t need to happen overnight. Start slow by reducing the amount of sugar you add to your tea or coffee, or by slowly cutting down on sugary snacks. Over time, your taste buds will adjust, and sweet foods won’t taste as appealing.

5. Skip Sugary Drinks

Sugary drinks are one of the worst offenders when it comes to sugar intake. A 500ml bottle of soda can contain over 50g of sugar – that’s more than your daily limit. Try replacing sodas with water, herbal teas, or sparkling water.

6. Exercise More

Regular physical activity helps your body metabolize sugar better and reduces sugar cravings. Studies show that exercise can gradually lessen your desire for sugary foods, making it easier to stick to your goals.

7. Rethink Your Toast Toppings

Instead of slathering your toast with sugary spreads like honey or jam, opt for healthier options like peanut butter or Marmite. This simple change can save you several teaspoons of sugar.

8. Try Healthier Frozen Treats

Craving something sweet and cold? Skip the sugary ice cream and try frozen fruits like grapes or banana slices. You can even make your own “nice” cream by blending frozen bananas. It’s a simple, sugar-free alternative!

By incorporating these tips into your routine, you can enjoy your favorite sweet treats while keeping your sugar intake in check. Small changes can lead to big health benefits over time.