What Are Simple Substitutions to Reduce Sugar Intake?


    What Are Simple Substitutions to Reduce Sugar Intake?

    Diving into the challenge of reducing sugar intake, we've gathered advice from top Nutritionists and Health Experts. From introducing alternative sweeteners to swapping sugary drinks for flavored water, discover the simple substitutions professionals recommend to help their clients cut back on sugar.

    • Transition with Alternative Sweeteners
    • Substitute Sugar with Honey
    • Choose Naturally Sweet Vegetables
    • Swap Sugary Drinks for Flavored Water

    Transition with Alternative Sweeteners

    One simple thing that has helped my clients reduce sugar intake is to transition away from sugary, processed foods rather than attempt to exclude them 'cold turkey.' I introduce my clients to alternative sweeteners and grain-free flours so that they can make simple, quick treats that are ready in minutes. Enjoying these treats and desserts calms sugar cravings in the moment and eliminates them altogether within 1–2 weeks.

    Amy White
    Amy WhiteNutritionist & Life Coach, The Simplicity of Wellness

    Substitute Sugar with Honey

    Substituting sugar with honey can be a great way to reduce sugar intake. Honey contains anti-inflammatory and antioxidant properties that may help lower blood pressure and improve heart health. Be cautious when choosing the right honey; avoid honey that contains added sugars, syrups, or artificial flavors. Honey is also sweeter than sugar, thus if you substitute sugar with honey in a recipe, you might have to use less.

    Lisa Young
    Lisa YoungNutritionist and author of Finally Full, Finally Slim, Dr. Lisa Young Nutrition

    Choose Naturally Sweet Vegetables

    A couple of simple substitutions that have helped clients reduce their sugar intake are as follows: eat naturally sweet vegetables like roasted sweet potatoes and acorn or delicata squash. These supply the body with nutrients and fiber while satisfying sugar cravings. If a client wants a sweet dessert, I suggest eating a couple of pieces of 80% dark chocolate at room temperature. Dark chocolate contains magnesium and antioxidants. The mouthfeel of the chocolate melting in the mouth, along with the sugar and fat content, activates the pleasure center in the brain.

    Kim Ross, MS, RD, CDN
    Kim Ross, MS, RD, CDNIntegrative Nutritionist, Kim Ross Nutrition

    Swap Sugary Drinks for Flavored Water

    As a medical expert, I frequently guide clients toward a healthier lifestyle, and reducing added sugar intake is often a key area for improvement. One surprisingly simple substitution that I've found very effective is swapping sugary drinks for naturally flavored water.

    A lot of people love the sweet flavor and quenching ability of drinks that are filled with sugar, but making this substitution can slash your sugar levels in half while still keeping a taste that satisfies. Here's how:

    Diversify: Mix and match different herbs and fruits! Cucumber-mint is always good, or you could go for something more exciting like berries, citrus slices, or a little ginger.

    Subtle Sweetness: The natural sugars in fruit give just enough sweetness without overloading on artificial ones.

    Hydration MVPs: Water is still king when it comes to health, and flavored waters help us drink more throughout the day.

    For anyone trying to kick their sugar addiction, this one swap can make all the difference. It’s a small tweak with big impact—better hydration and less sugar, which both equal improved well-being!

    Akanksha Kulkarni
    Akanksha KulkarniHealth Expert, Prowise Healthcare