5 Tools to Ditch Sugar for Good This January

Photo: Brooke Lark

Sugar is the most abused drug in the world today and we are trained to rely on it from a very young age.  It can seem like a daunting task, but reducing refined sugars is one of the best things you can do for your health this year! Here are 5 tools you can use to reduce sugar and improve your health this January.

Start with Sugary Drinks

• Remove added sugar from your morning (or afternoon) coffee and blend some grass-fed butter or coconut oil into it instead for a healthy energy boost.

• Quit the juice – whole fruits contain added fiber and other nutrients that help slow the release of sugar into the bloodstream. In juice these substances are removed, resulting in a massive spike in blood sugar and insulin. Plus, juice usually contains loads of additional sugar.

• TOSS THE SODA. Please, if you do nothing else from this article, stop drinking soda! Soda is extremely acidic, is all-around harmful to your health and a 12 oz can of Pepsi contains a whopping 41 grams of added sugar!!

• Alcohol also breaks down into sugar, so reduce this as much as possible as well.

• Look at any other liquids you consume daily including iced drinks, lattes, teas and milk substitutes and get them unsweetened whenever possible.

Move on to Obvious Sugars

Those extra chocolate bars, candies, donuts, cinnamon buns and any other obviously sweet, processed foods are doing a lot more damage than just expanding your waistline.

• Start reducing your intake of these foods and fill up on fiber-rich vegetables and healthy fats instead.

• Eating healthier foods throughout the day and keeping healthy snacks on hand will reduce your chances of gorging on pastries or chocolate at night.

Look for Sneaky Added Sugars

Many sources of sugar are a little harder to spot, but you’ll be surprised how much added sugar you’re actually eating once you look at the ingredients! Processed and package foods – even “health” foods – often contain hidden sources of sugar.

• Look for foods with natural sweeteners like raw honey, maple syrup or coconut sugar or make your own!

• Never use artificial sweeteners as a replacement as these come with dangerous side effects.

• A few names for sugar to watch out for are: glucose, fructose, high fructose corn syrup, brown sugar, anything ending in “ose”, agave, cane juice/sugar, syrups, dextrose, maltodextrin, etc.

What About Carbs?

A piece of whole wheat bread may seem like a healthy option, but it’s still going to drive blood glucose and insulin levels up, contributing to inflammation and weight gain.

• Reduce your intake of breads, pasta and other refined grains and opt for whole, sprouted grains and gluten-free grains like buckwheat or quinoa.

• Try to balance your meals with lots of vegetables, good fats and some protein.

• Include more squash and sweet potatoes in place of your usual carbs.

• Stick to whole foods whenever possible.

Still Struggling? Going Cold Turkey May Be Your Best Option

Removing processed sugar a little bit here and there is a great start, but if you want or need to make some radical changes in your health, or just want to stop feeling dependent on it, eliminating sugar completely for a time may be the best option.

Why?

If you’re currently consuming sugar every day, there’s a good chance you’re addicted – most people are! Slowly reducing added sugars may make you feel more deprived as your body gets less of the substance it’s been so dependent on for so long. Going sugar-free for 3-4 weeks can help break the psychological and physiological addiction and help you finally kill the cravings for good!

Are you up for the challenge to reduce or give up sugar for a time? Still not really sure why reducing sugar is so important? Read more about it in my last article: 7 Reasons It’s Time to Break Up with Sugar in 2020.

Asher Kleiber

Registered Holistic Nutritionist™

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