Craving a sweet treat is a feeling we all get, and one that many of us can’t resist, but the impact of sugar on your health can be difficult to navigate when it comes to figuring out how much you should be consuming. Whether you’re aiming to reduce sugar intake to limit your risk of chronic conditions, boost your energy levels, or simply feel better in your body, cutting back is one of the most beneficial dietary moves you can make. In this guide, we’ll show you how to cut sugar out of your diet in a manageable way.
Why Cut Out Sugar?
The benefits of a no-sugar diet extend far beyond weight management; it can help with a variety of health-related issues and help you feel your best. Reducing your sugar intake can help you:
- Stabilize blood sugar levels
- Improve skin clarity
- Reduce inflammation
- Support sustained energy throughout the day
- Promote better gut and heart health
Plus, cutting sugar helps you rebalance your palate over time, making natural sweetness found in things like fruit more satisfying and helpful for satiating cravings.
Identify Where Exactly Your Sugar Intake Is Coming From
Sugar isn’t just in desserts; it’s hidden in things like condiments, sauces, and packaged foods. Even some foods labeled as “healthy” contain hidden sugars or corn syrups. Start by reading the labels on the food you consume and learning the many aliases sugar goes by. Look out for words like sucrose, dextrose, maltose, high-fructose corn syrup, and cane juice. All of these are fancy names for sugar and should be avoided if you’re trying to reduce intake.
Start Rebuilding Your Pantry
Swapping high sugar staples for more wholesome choices can make sticking to a low sugar diet much easier. Since sugar appears in many kinds of foods, go through your kitchen and get rid of anything that could potentially contain it. Try using healthy replacements, swapping out the added sugars for natural sources of sweetness. For example, instead of sweetened yogurt, try unsweetened Greek yogurt, and add fresh berries. Instead of sugary granola bars, try DIY protein bites.
Protein is one of your best allies when it comes to reducing sugar. It helps keep you full, reducing cravings, and stabilizes your blood sugar levels. Consuming protein is beneficial for all, but especially crucial for seniors. It helps slow down the digestion of carbohydrates, supporting muscle health. Learn more about protein’s impact on the body in our blog: Importance of Protein for Seniors.
Choosing Low Sugar Snacks and Beverages
One of the biggest culprits of added sugar is beverages. Everyone loves a soda or juice with their meal, or even a coffee from their favorite shop, but often these drinks can sneak in more sugar than a dessert. Reach for drinks that are low in sugar and high in function, like the new Vital Proteins® Chocolate Collagen & Protein Shake, which is low in sugar, collagen-rich, and a great way to stay hydrated without the sugar crash.
Taming Sugar Cravings Naturally
Cutting sugar doesn’t mean cutting out all the foods that you enjoy. There are plenty of ways to get around an intense sugar craving when it hits. Eating things like fruits with fiber and protein, like apple slices and almond butter, can be a great way to ease the need for sugar. Dehydration can also mimic sugar cravings, so next time you feel one coming on, try drinking a glass of water and see how you feel. Keep in mind that the less sugar you eat, the less your body will crave it. It's a cycle that’s hard to get started, but one that you can control, and it only gets easier with time!
Building More Balanced Meals
A balanced plate that leaves you full and satisfied makes sugar less tempting. Aim for meals that include high-quality protein like chicken, tofu, or other forms of collagen, which can be added easily with things like Vital Proteins® Collagen Peptides. Adding healthy fats such as avocado, olive oil, and seeds, and increasing fiber through vegetables, legumes, and whole grains are all perfect pathways to a well-balanced meal. Protein is very important when it comes to curating a fulfilling meal, especially for growing kids. Check out our blog: Can Kids Have Protein? to learn more about how to incorporate protein into your little one’s diet.
Be Mindful About Your Approach
It’s important to remember that nobody is perfect. The goal is to progress, not to restrict yourself from anything and everything. Cutting back on sugar is a journey, so celebrate your wins and allow room for flexibility. If you slip up, just pick up where you left off!
This is especially true if you are looking to do a total reset. Finding success through more structured plans, like a bone broth diet, is a possibility, but it can be very difficult to get through. Learn how to safely detox your body with more information from our blog: What Is a Bone Broth Diet? and remember that you are on your journey, and each journey is different for everyone.
How to Cut Out Sugar for Good
Making the move to a low-sugar lifestyle doesn’t have to be overwhelming. With small, consistent changes, you can reclaim your body’s natural energy, curb sweet treat cravings, and feel your best. Remember to read labels, prioritize consuming protein, and choose functional beverages. It is entirely possible to take hold of your health!
Stay tuned for the release of our new low-sugar Vital Proteins® Chocolate Collagen & Protein Shake, created specifically to support your wellness goals.