10 Ways To Quit Sugar

The average American consumes 22 teaspoons (tsp) of sugar daily, three times the recommended amount.Too much sugar can cause obesity, type 2 diabetes, and heart disease. However, quitting sugar is difficult, whether slowly or all at once.


1. Read the Label Details

The Nutrition Facts label lists "added sugars" and "total sugars.", showing how much added sugar a food has.5 Sugar has four calories per gramme. One serving of 15g sugar includes 60 calories from sugar alone, not including other components.

2. Limit White Sugar

You add refined white sugar to coffee or baked products. Nicole Avena, PhD, research neuroscientist and author of "Why Diets Fail (Because You're Addicted to Sugar)," told Health that this simple sugar quickly enters the system, creating blood glucose and insulin surges that can damage.

3. Switch Out Sugary Drinks

Added sugar can be found in soda, fruit juice, sports drinks, iced tea, and other sweet drinks. The amount of sugar in a can of soda is 9 teaspoons, which is a third more than the daily limit of 6 teaspoons set by the American Heart Association.

4. Reorganize Foods at Home

Your household may keep sweets and sugary items in the kitchen if they're not cutting back. "Instead, make one drawer or shelf in your kitchen the place where everyone else can stash their treats, so you don't have to see the products every time you open the cabinet or fridge,"

5. Make Foods and Drinks from Scratch

Some grocery store items and drinks facilitate meal prep. You can cut sugar by making your own food and drinks. Buy the essential ingredients and add sweeteners sparingly instead of pre-made pasta sauce or seasonings.

6. Swap Treats With Simple Carbs

Refined flour pastries, cookies, muffins, white bread, and other sweets may be sugary. Brittany Kohn, RD, a New York City dietitian, told Health that this extra sugar can raise blood sugar, creating a loop of eating doughnuts or muffins for energy that doesn't last.

7. Remember Sugars in Restaurant Foods

A study examined sugar concentration in food and drinks from four US, German, and Australian fast-food establishments. The study discovered that all commodities and countries averaged 11g of sugar per 100g or mL serving.

8. Don't Stop Sugar Cold Turkey

Avena added that modest changes, especially when stopping sugar, last longer. Reduce your morning tea or coffee sugar from two spoonfuls to one for a week and eventually to zero.

9. Pile on Protein and Healthy Fats

Avoiding sugar by eating more nuts, olive oil, avocado, dairy, and eggs, turkey, and legumes is a smart idea. Both can keep you full and energised, preventing sugar's blood sugar swings.

10. Replace Added Sugars

Start quitting sugar by reducing additional sugars from your favourite foods and drinks. Orange slices and milk can sweeten tea and coffee, respectively. You can also consume pancakes, cereal, or oatmeal with fresh or dried fruit.

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