The average adult consumes over 25 teaspoons of added sugar a day, far more than the recommended level of 6 or less teaspoons per day. These unnaturally high levels of sugar intake can cause a wide range of health problems, from an increased risk for heart disease to weight gain. Cut the sugar and start leading a healthier life with these tips and tricks for sugar-free living!
1. A Sweet Start to Sugar-Free Living
Achieving a sugar-free lifestyle can seem daunting. With all the treats and snacks available to us, how can we possibly cut out something that’s become such a huge part of our culinary culture? But the reality is, it’s totally achievable with a few clever tricks and a sweet start to a sugar-free lifestyle.
To begin, you’ll want to make a few simple swaps. Instead of sugar, try switching to more natural sweeteners like honey, stevia or date syrup. You can also look for options with low amounts of naturally-occurring sugar, like agave nectar and unsweetened applesauce or mashed banana. And, when you do need sugar for baking or drinks, try using a little less than the recipe calls for. It’s all about finding the balance that works best for you.
Next, get creative in the kitchen. Instead of reaching for sugary snacks such as chocolate, cookies and candy, try making a healthy snack like chia pudding or no-bake energy balls. Incorporating fruits and veggies in place of sweets can also be a delicious way to get your sweet fix. And if you miss sugary beverages, you can mix naturally sweet berries or citrus juice with sparkling or still water.
Finally, reduce the amount of foods that contain added sugar. When grocery shopping, check ingredient labels for added sugars, and keep an eye out for things like honey, syrups, and fruit juice concentrates. And choose unprocessed foods whenever possible.
- Swap natural sweeteners like honey, stevia or date syrup in place of sugar.
- Incorporate healthy, sweet snacks like chia pudding or no-bake energy balls.
- Mix naturally sweet berries or citrus juice with sparkling or still water.
- Check ingredient labels for added sugars when grocery shopping.
- Choose unprocessed foods as much as possible.
Making the switch from sugar to natural alternatives doesn’t have to be hard – and you’ll soon be enjoying all the flavor and sweetness (without the added sugar) that comes with a sugar-free lifestyle.
2. Healthy Tips for a Sugar-Free Diet
Cutting out sugar from your diet is a good step towards a healthier lifestyle. But it’s not always easy. Here are some tips to make your sugar-free diet journey smoother.
Choose Complex Carbs
The key to sticking with a low-sugar diet is to keep your energy up. Complex carbohydrates found in foods like quinoa, whole-grain pasta, and brown rice can keep your stomach full and provide your body with the energy you need.
Go for High Fiber
Fill your plate with fruits and vegetables. They’re packed with fiber which helps keep your blood sugar levels even, while keeping you feeling fuller for longer. Eating foods with a lot of fiber will also help you get the vitamins, minerals, and other nutrients you need for your health.
Drink Plenty of Water
Sugary drinks like soda, sports drinks, and juice are off the menu. Water is the best option because it’s hydrating, calorie-free and sugar-free. It’ll also help make you feel full and curb cravings.
Snack Smartly
Snacking is a natural part of any diet. To stay healthy, aim for snacks that contain natural proteins and healthy fats like eggs, nuts, and seeds. Natural sources of protein like lean meats, fish, legumes, and yogurt can also help you stay full in between meals.
- Choose complex carbs like quinoa, whole-grain pasta, and brown rice
- Fill your plate with high-fiber fruits and vegetables
- Drink plenty of water
- Snack smartly on nutritious foods
3. Easy Tricks to Avoid Sugary Treats
Tempted by sweet treats? Here are 3 easy tricks to keep sugary snacks from tempting you every day.
- Stick to a sleep schedule: Being well-rested can help keep cravings under control. Try to get 7-9 hours of sleep a night, so that you can better resist those sugary snacks.
- Stay hydrated: Drinking water can help make you feel full and reduce cravings. Don’t wait until you’re thirsty- try to stay on top of it by drinking enough water throughout the day.
- Tackle your stress: Sometimes high stress can lead to higher cravings for sugary snacks, so make sure to take some time for relaxation and self-care. Hitting the gym and meditating can help to reduce stress and keep sugary snacks away.
These tricks can help you resist sugary snacks, but if you’re still having trouble, try to come up with healthier alternatives. Reach for fresh fruits or vegetables instead of sweet snacks, or try snacking on dried fruit or nuts.
Be mindful of what’s in front of you- make sure to only keep healthy snacks around, so that you don’t have to worry about temptation in the first place.
Using these tricks can help you break free from sugary snacks and cultivate healthier eating habits that last.
4. Maintaining a Balanced, Sugar-Free Lifestyle
is a goal we can all strive for. With the right tools, discipline and knowledge, achieving this objective will lead to lifelong improved health and vitality. Here are some useful tips to jump-start you on the path to success.
1. Tools for the Journey
There are many products and tools out there that can assist you with your sugar-free lifestyle. From food-tracking and calorie-counting apps to sugar-free supplements and meal replacers, there are plenty of options available. And don’t forget the trusty kitchen scales and measuring cups! Use all of them to your advantage.
2. Control your Cravings
Eliminating sugar from your diet is no easy feat – but it is essential. To achieve this, your best ally is self-control. Know your triggers that might set off cravings, and have a plan of action in place if you start to waiver on your path towards sugar-free success. Whether it’s opting for a crunchy vegetable or a cup of tea, be mindful and prepared to make the healthier choice.
3. Get Creative with Recipes
To ensure you don’t get bored on your journey towards a balanced, sugar-free lifestyle, experiment with different recipes. Get creative in the kitchen and explore other ingredients that don’t contain added sugars. From savoury dishes like vegetable stir-fries to guilt-free desserts such as fruity mousses, find a combination you enjoy. Buy a few recipe books and create tasty, sugar-free versions of your favourite meals for a fresher and more exciting take on food.
4. Maintain your Motivation
Finally, a successful journey towards a balanced and sugar-free lifestyle requires motivation. Ensure you reward yourself along the way – whether it’s a new fitness item such as a yoga mat to freshen up your workout routine, or a spa day – for achieving your goals. Build momentum and let it take you to the finish line.
With the right tools and self-discipline, is a realistic goal to reach. Be prepared with the right knowledge and trust in yourself to make the journey an enjoyable one.
Following these tips for sugar-free living can help you achieve a healthier lifestyle and enjoy the delicious benefits that come with living free of sugar. Start small and slowly adjust your eating habits to create long lasting health benefits and a brighter future.
