Top 11 ways to cut back on sugar in your diet

Top 11 ways to cut back on sugar in your diet

sugar cubes
sugar cubes
  • Don’t add sugar to foods- Skip them in your coffee, tea, milk and also to your breakfast cereals. Easiest way to reduce sugar intake.
  • Prepare foods using less sugar-Gradually start reducing the sugar in the recipes slowly, hence you will be able to adapt to the change slowly.
  • Limit your intake of fruits with high sugar- fruits like mango, banana, chickoo, grapes etc contain a lot of carbohydrates aka sugar.
  • Avoid fruit juices and colas- Packed with high sugar and less fiber and poor in other nutrients.
  • Avoid sweets- Candy, cakes, biscuits etc pack on a lot of sugar.
  • Avoid canned fruits-The sugar used for its preservation is the culprit. Better to buy fruits fresh or preserved in its own juices or simply drain the syrup.
  • Fool proof your self from healthy sugars- There are no “healthy sugars”. Honey, jaggery, brown sugar are all sugar for the body.
  • Read labels- Sugar is hidden with chemical names.
  • Processed foods- Eliminate snacks such as white breads, pastas and others with refined flours. These will increase the triglyceride levels too.
  • Watch out for fat free food- These foods have less fat and more sugar to retain the taste.
  • Skip artificial sweeteners- They in fact increase the sugar cravings. These foods will have to keep the high fat content intake to keep the taste buds peaked. They deplete chromium which actually helps in blood-sugar metabolism.

Although this is not a smooth way but adopting these ways can get you better health.

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India. Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India. She is also a consultant for corporate's like Infosys and others, conducting talks and presentations for various associations and local television shows. She consults at her Diet and Nutrition clinic "Nutrihealth" in Mangalore. Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

6 Replies to “Top 11 ways to cut back on sugar in your diet”

  1. Wow! Great post! thanks for the information. Im making a pact to myself that im going to start on my diet seriously and this really helps. thanks again. it is really a great help.


    Refined and processed white sugar is one of the most lethal and slow acting poisons that one consumes without his or her knowledge. Sooner we realise this , it is better for all of us. Many of the modern,I will say “civilized” diseases are a direct comsequence of the white refined sugar intake. Refined sugar, drains the body of of essential nutrients and puts increasing load on the digestive system. The human body can withstand and tolerate only a limited amount of abuse from us and after years of intake of sugar,the body finally succumbs to some incurable major disease.

    This is just as a food for your thought .

  3. my dad is a DM patient we have heridietary non insulin DM in my family my grand pa was als had complain of DM so i regularly visits diffirent site for these kind of informations thank u so much for these kind of knowledge it helps all in need

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