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5 Easy Ways to Reduce Your Added Sugar Intake

Added sugar is a one of the biggest dangers of our modern diets – you’ll find it in most of your favourite processed foods, even the savoury ones! Many of us are consuming far more of the stuff than we realise, jump-starting our risk for obesity and heart disease. What can we do? Learn how to quit added sugar – starting with reducing our added sugar intake. It’s not as hard as it sounds, you just need to take the first step. Here’s how.

Swap added sugar for whole foods

One of the easiest ways to reduce your added sugar intake is to choose whole foods over ultra-processed foods. Whole foods are loaded with nutrients and contain none of those deceptively hidden sugars, while ultra-processed foods tend to go overboard on the sugar and preservatives.

Fruit vegetables, whole grains, nuts, seeds, and lean proteins are all good choices – you can make a mean veggie curry with basmati rice or a feta and pumpkin pasta dish. It doesn’t have to be boring! You can experiment with spices and herbs as well, you’ll find these foods are more flavoursome than their highly-processed counterparts. When shopping, look for foods that are as close to their natural state as possible – think potatoes over potato chips.

Read the label

An important way to reduce your added sugar intake is to read the nutrition labels on the back like the ingredients and nutrition panel. Many packaged foods contain added sugars, even foods that are not sweet like bread or premade meals. Look for corn syrup, high fructose corn syrup, cane sugar, maltose, and dextrose – these are the sneaky names companies use so we won’t notice the sugar!

Drink water or tea

Drinks are a major source of added sugars in the diet – think soft drinks and juice. These often send you past the daily limit for sugar in one serve, so going for water is an easy way to reduce your added sugar intake. If you find water boring, add lemon, lime, cucumber or miso paste.

Choose unsweetened options

If you’re buying yoghurt, avoid the flavoured versions – these often have more sugar than desserts. If you’re a fan of plant-based milk, always go for the unsweetened version! Many of us are unaware of what we’re buying when we’re in a hurry, so it’s important to make sure you’re buying the healthiest option.

Eat protein and healthy fats in the morning

Protein and healthy fats can help keep you feeling full and satiated, which can reduce your cravings for sugary foods throughout the day. Try an egg and avo on toast or a lentil and coconut milk curry – yes, you can have curry for breakfast. We do! Protein has been found to fight off cravings, while healthy fats are known to keep us feeling full.

Need a little extra help? It’s no secret that a sugar habit is a tough one to beat – wherever you go, sugar is there. Unlike with ditching alcohol, there are few places where sugar is unwelcome. From birthday parties and functions to the office pantry, Sunday markets and the supermarket. Is it any wonder that so many of us find it hard to quit the stuff? That’s why it can help to join a program like ours – our 8-Week Program is based on accountability, support and providing the essential resources to set you up for success. We’ll help you change the way you look at food – and that doesn’t mean you have to follow restrictive diets or miss out on your favourite foods; we believe you can still enjoy delicious food without jeopardising your health. With celebrity chef Sarah Glover on our panel of experts, you’ll have an array of fun recipes at your fingertips, along with our own exclusive armoury of simple, tasty and healthy recipes for everything from daily meals to impressive entertaining. We know it can be hard to stick to your health goals – especially when you’re trying to manage it alone. When you sign up with us, you’ll have access to clear-cut meal plans, community support and exclusive access to our sugar-free content. Here’s what’s on offer:

  1. 8 weeks of meal plans and shopping lists.
  2. 90+ member-only recipes.
  3. Community forums to share your journey.
  4. Support and guidance from the I Quit Sugar team.
  5. Exclusive content from our panel of experts.

So, if you’re ready to ditch sugar and the host of maladies that come with it, it’s not too late to join. We’d love to help you get started on your health journey. Sign up HERE today!Top of Form



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