Cut Sugar in 10 Steps Without Giving Up Sweetness – Checklist
Are you looking to cut back on sugar? You’re not alone.
A report from the National Health and Nutrition Examination Survey (NHANES) revealed that, between 2015 and 2018, American adults consumed an average of 239 calories per day from added sugars, exceeding the American Heart Association’s recommended daily limit of 100 calories for women and 150 calories for men. (source.)
Reducing your sugar intake doesn’t have to be complicated. By following this 10-step quick-start checklist, you’ll be well on your way to a healthier, low-sugar lifestyle.
Small changes can make a big difference in your overall health and well-being.
Let’s get started!
- Identify hidden sugars: Start by reading food labels and ingredient lists to identify hidden sugars in your favourite products.
- Replace refined sugars with natural sweeteners: Use honey, maple syrup, date syrup, agave nectar, or stevia as healthier alternatives to white sugar in your recipes.
- Reduce portion sizes: Reducing portions can help limit sugar intake without sacrificing taste.
- Go fruity: Choose whole fruits over fruit juices and dried fruits, as they contain less sugar and more fibre.
- Opt for unsweetened alternatives: Look for unsweetened milk, yogurt, non-dairy milk and non-dairy yogurt (almond milk, soy milk, or coconut yogurt) and other staples to avoid added sugars.
- Snack on nuts and seeds: Reach for unsweetened nuts and seeds instead of sugary snacks for a satisfying, low-sugar treat.
- Get creative with spices: Use cinnamon, nutmeg, and other spices to enhance the natural sweetness of foods without adding sugar.
- Limit processed foods: Stick to whole, unprocessed foods as much as possible since they have less added sugar.
- Start with small changes: Gradually reduce the amount of sugar in your recipes and adapt your taste buds to enjoy less sweetened foods.
- Plan your meals: Plan your weekly meals and snacks, so you’re less likely to reach for sugary options on the go.
Decoding Food Labels: Uncover Hidden Sugars
Are you ready to take control of your sugar intake and boost your health?
The American Heart Association reveals that the average American consumes 77 grams of added sugar daily, more than double the recommended limit of 36 grams for men and 25 grams for women.
This quick-start guide will equip you with the know-how to uncover hidden sugar in your favourite foods by deciphering food labels.
Master the skill of decoding hidden sugar to make healthier choices and savour a balanced, low-sugar diet.
#1 Recognize Common Names For Sugar
Begin by familiarizing yourself with the different types of sugar commonly found in food, such as sucrose, fructose, glucose, dextrose, and maltose.
Each sugar type serves a specific purpose in food processing, and some may be more harmful than others. Knowing these sugar types, you can better identify them on food labels.
#2 Master The Nutrition Facts Panel
Locate the Nutrition Facts panel on the food packaging, and examine the “Total Sugars” section, which encompasses natural and added sugars.
That will give you an estimate of the product’s overall sugar content.
#3 Spot The “Added Sugars” Line
Search for the “Added Sugars” line under “Total Sugars” on the Nutrition Facts panel.
That helps you distinguish between naturally occurring sugars and those added during processing.
Remember that natural sugars in fruits and vegetables come with additional beneficial nutrients like fibre, while added sugars offer empty calories without nutritional value.
#4 Inspect The Ingredient List
Read the ingredient list to detect any sugars mentioned under alternative names, such as high fructose corn syrup, cane sugar, and malt syrup.
Ingredients get listed in descending order of weight, so the higher a “sugar” appears, the more the product contains.
By applying your knowledge of sugar types from Step 1, you can estimate the sugar content and make healthier decisions.
#5 Compare Products
Assess the sugar content of similar products by scrutinizing their Nutrition Facts panels and ingredient lists.
Opt for the choice with less added sugar or fewer sugar-containing ingredients.
For instance, granola bars, flavoured yogurts, and pasta sauces often have added sugars, so seek out brands that provide low-sugar alternatives.
#6 Comprehend Serving Sizes
Take note of the serving sizes presented on the Nutrition Facts panel.
Occasionally, a product may seem low in sugar, but the serving size is much smaller than you’d typically consume. Be mindful of portion sizes and adjust as needed.
#7 Ignore Front-of-Page Claims
Food manufacturers often employ front-of-package claims like “all-natural,” “low-fat,” or “heart-healthy” to entice consumers. However, these claims can be deceptive, and it’s crucial to thoroughly review the ingredient list and Nutrition Facts panel for a more accurate representation of the product’s healthfulness. Exercise caution with products that make exaggerated or unsupported claims, and use your judgement to determine if a product aligns with your health goals.
Kudos for taking the first step toward comprehending food labels and uncovering hidden sugar!
By adhering to this quick-start guide, you’ll be well-prepared to make informed food choices and enhance your health.
Remember, knowledge is power, and with this newfound insight, you can embrace a healthier, low-sugar lifestyle.
Are you ready to embark on an exciting 5-day journey towards a healthier, low-sugar lifestyle?
Try this 5-Day Taste the Victory Challenge and discover how simple and tasty cutting sugar can be.
Each day, I’ll provide a carefully crafted action item to help you build better habits and savour delectable, sugar-conscious meals.
Get ready to revolutionize your relationship with sugar and reap the rewards of a more balanced and invigorated lifestyle!
Embarking on the 5-Day Taste the Victory Challenge is exciting and I’m here to make sure your journey is not only rewarding but also a whole lot of fun.
When it comes to food, taste is everything. And you shouldn’t have to give up those fantastic flavours you love just to cut down on sugar. That’s why I’ve got to tell you about my absolute favourite go-to treat: Tahini Stuffed Dates in Dark Chocolate.
Picture creamy tahini inside juicy dates coated in rich dark chocolate. With only 126 kcal per serving, it’s guilt-free. The added sugar is low, at approximately 15g, compared to the recommended daily intake for adults.
Indulge without worry and experience the explosion of flavours while staying on track with your health goals. Tahini Stuffed Dates in Dark Chocolate is the perfect, mouthwatering treat on you journey during the 5-Day Taste the Victory Challenge. Celebrate health, balance, and deliciousness enjoy!
Tahini Stuffed Dates in Dark Chocolate
Makes 9
- 1/3 cup (50 g) chopped 70/80% dark chocolate
- 9 pitted Medjool dates, pitted
- 3 tbsp tahini
- 1 tbsp. desiccated coconut (optional)
What you need to do:
- Melt the chocolate in the microwave or in a water bath.
- Fill the dates with tahini and cover with the dark chocolate. Place on a chopping board covered with a sheet of baking paper and sprinkle with desiccated coconut (optional).
- Finally, place the dates on the chopping board in the fridge for 10 mins to allow the chocolate to set, then remove and enjoy.
| Prep | Kcal | Fats(g) | Carbs(g) | Protein(g) |
| 20 Min | 126 | 6 | 13 | 3 |
Mindful Ingredient Inspection
Action: Read food labels and ingredient lists for your favourite products today.
Identify and make a list of hidden sugars. Becoming aware of these sneaky culprits is the first step to reducing sugar in your diet.
Natural Sweetener Swap
Action: Replace refined sugars with natural sweeteners in one of your favourite recipes.
Try honey, maple syrup, date syrup, agave nectar, or stevia, and see how they can add a delightful touch of sweetness without the harmful effects of white sugar.
Snack Attack Makeover
Action: Rethink your snack choices! Replace one sugary snack with a healthier, low-sugar alternative.
Opt for whole fruit, a handful of unsweetened nuts or seeds, or homemade sugar-free energy bites.
Dessert Detox
Action: Whip up a sugar-conscious dessert that’s as delicious and nutritious.
Experiment with recipes that use natural sweeteners, whole fruits, and sugar-free alternatives to create a tasty, guilt-free treat.
Congratulations on completing your 5-Day Taste the Victory Challenge!
You’ve taken the first steps towards a healthier, low-sugar lifestyle.
Keep up the momentum by incorporating these habits into your daily routine, and continue exploring new ways to enjoy delicious, sugar-conscious meals.
