As you may know, we’re not keen on obsessing over each gram of sugar that passes our lips.
But how do we make sure we’re keeping our sugar intake within the limits of six teaspoons, without actually counting the sugar in everything we eat? We asked the team and the I Quit Sugar: 8-Week Program Experts for their tips on naturally reducing sugar intake. It will be second nature in no time!
Get educated.
Staying away from sugar is much easier when you know what “healthy” products have snuck the sweet stuff in.
“My tip is to be aware and educated,” says holistic counsellor Carla Thomas. “Learn how to read labels and ask what ingredients are used in the meals you order.”
Sneaky sources of sugar include low-fat yoghurt, sauces and frozen dinners. You can also gauge the added sugar in your food by checking out our label guide, remembering that one teaspoon of sugar = 4.2g.
Keep a snack stash.
Is it just us, or do most sugar cravings happen in-between meals? Instead of a Snickers bar, recipe development assistant Hannah keeps a stash of savoury snacks close by in case of emergencies.
“I like to always be prepared with delicious morsels for when I feel like something sweet. My work drawer is stocked up with nut butters, crackers and, my favourite, activated macadamias!”
Avoid fake food.
Be skeptical of foods – even health foods – which come brightly packaged with a long list of ingredients.
“Fresh is best and is the easiest way to avoid sugar,” says holistic nutritionist Kate Callaghan.
Kate also recommends making natural, whole versions of Big Food staples. “Make your own sauces and dressings rather than buying pre-made, which are often loaded with sugar.”
Ride cravings out.
Cravings are one sure way to derail a low-sugar lifestyle. And they happen to the best of us – even dietician Natalie Bourke. Her tip is to mindfully work through sugar cravings. Mind over matter, people!
“I won’t act on a craving until I have completed three things. First, have a big glass of water. Second, have a conversation. Third, walk outside and ask myself what having this treat will solve. If I still want it after all of that then I have it guilt free, but I usually find that it passes.”
Eat fruit.
Yup, that’s really it. Fruit satisfies sweet cravings, but contains all the goodness of fibre and vitamins to ease the impact of sugar on the body. Just make sure to eat it whole, not juiced or dried (fructose overload).
“Keep your favourite fruit at hand for whenever you get a sugar craving,” says holistic dentist Vanessa Platt. Mmm, we could go for some fresh berries right now!
Spice up your life.
GUYS. If you haven’t tried cinnamon for sugar cravings, this is essential! The sweet spice has even shown potential to lower blood sugar levels, making it a great addition to carb-rich meals.
“When I first started reducing sugar, I put cinnamon on literally everything,” says our senior writer + editor Camilla. “Morning porridge, roast vegetables, ladled into chai. It adds a warming natural sweetness to food that helps bust even the most ferocious cravings.”
Make it worthwhile.
While we don’t want to live at the mercy of every sugary treat, we don’t want a life of sugar celibacy either! With silly season hot on our heels, marketing executive Alyssa reminds us that it’s okay to have the odd treat – and will keep you sane and sugar-free in the long run.
“At parties, I don’t want to waste my time/stomach space with a piece of mediocre cake if they’re about to bring out a platter of homemade bounty slice. It’s all about choosing something that you know you will like and will be ‘worth it’ for yourself.”
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