3 Simple Ways to Cut Sugar Out of Your Diet

Sugar. We all hear about how bad it is and how the risks of suffering diabetes are just around the corner. There seems to be a lot of information, a whole lot of misinformation and a great deal of people struggling with it.

Added sugar is everywhere and in everything. It is easy not to know what to do about it. Here we give you three steps that will help you cut sugar and get back on a healthy life.


We tend to think of sugar as a danger when consumed in excess and over a long period of time. But how much sugar is bad? How long does it take?

It ia crucial to understand that every grain of sugar makes your body react and affects how it works. Yes, your body can tolerate sugar, but in certain conditions and amounts. Let’s see what it does to out bodies.

When you eat sugar, it enters your blood stream and our blood sugar levels spike. If you are running, for rxample, the sugar would be used as fuel and burn off quickly.  Most of the time, however, we are not. To lower it to normal levels, your body releases insulin.

Insulin woll try to store the excess sugar away, and when yoir muscles are full, will turn them into fat. When this process is tepeated over and over again, your cells become insulin resistant. This means that your body will produce more and more insulin, increasing insulin resistance and also storing more and more fat. That is how diabetes develops.

Sugar also affects your brain and behavior. It is pretty common for people to talk about sugar highs. This also affects your concentration abilities and that of your children.


Sugars are naturally present in many foods. This is alright. It is the added sugar that we need to concern ourselves with. Like everything in life, it is a lesson to be learnt. It will take some time for you to make the transition. Don’t worry.

What is important is to take action every time you can, without lying to yourself. Cravings are not stronger than you. Neither is sugar ‘addiction’. Don’t let these abstract concepts take the power away from you. You make a choice, every single time: to eat or not to eat added sugar.


Don’t see this as a lifelong struggle. Concentrate on the choice in front of you. They will get easier.


Drop  soft drinks. Forget about Coke, Gatorade or even Frappés. Hydrate your body with water and a few drops of lemon (natural) or cucumber. This will help you replenish the minerals you might have lost and no sugar!

Don’t keep sugary snacks and foods near. Temptation is not your friend. Keep other snacks, such as fruits and nuts around. You’ll slowly stop craving sugar and start looking forward to those healthy snacks!

Do not, I repeat, do NOT reward yourself with sugar. If you are good for 6 days and have a huge cake on the 7th day, you are telling yourself that sugar is a prize you win for not eating sugar. It is contradictory and will not help you in any way. The reward should be how you feel, how you look, your energy levels and, above all, your health!

10 Unique Healthy Food Alternatives


There are many simple ways to take care of yourself and your family. A few changes in your recipes and they’ll be much healthier and happier.



Added white sugar is never healthy. Substituting it with brown sugar is a better alternative, but there are other options too.

You can simply replace it with honey, which adds sweetness naturally. If you are looking to add taste, use cinnamon.

 honey and cinnamon

And if you really want to try something different, switch it up with applesauce.



Flour has many alternatives. It all depends on what you are making.

Replacing white flour with whole-wheat flour is always a good idea. But you can also find other, more nutritious alternatives.


Pureed lentils or black beans can add great texture and lots of nutrients to your recipes. Other options include crushed seeds.


Mashed potatoes

The best recipe we could find for making mashed potatoes healthier is very simple.

 Replace half of the potatoes with steamed cauliflower. That way, you get all the flavor and texture, but less calories.


You can also try making it solely with steamed cauliflower, but we doubt your kids won’t notice.



Cream is a delicious and filled with a rich texture. It also contains a lot of fat.


Luckily, nowadays, there are man simple replacements for it. Our favorite option is coconut milk. It contains medium-chain fatty acids, which help you maintain your weight and don’t raise your cholesterol levels.



Unless you are making a fried egg, an omelet or boiled egg, it can be replaced.

The main reason to use eggs in most recipes is to bind ingredients together. There are a couple of great substitutes: chia seeds and flax seeds.


Mix one or both types of seeds with water. Let them hydrate for a couple of hours. Strain it and mix with fresh water in the processor. Strain again and throw away the seeds.

This flax and chia seed juice or milk will bind your bread, brownies, and anything else you need without any fat or cholesterol.



We are so used to adding frosting to our cakes and cupcakes, we don‘t even consider anything else. There are a few alternatives.

Marsh Fluff

The easiest of all is to stir whipped cream cheese at room temperature and turn it into marshmallow cream (fluff).



Pasta is a source of carbohydrates that turn into sugars. They have little nutrients.

Luckily, there are many options to switch it up. You can use Japanese shirataki noodles or rice noodles.


If you are making lasagna, you can use zucchinis or eggplants to create the layers.



Tortilla wraps are so delightful they are now everywhere.

Lettuce wrap

They are, however, made with flour and lack nutrients. If you don’t want to feel so full, try lettuce leaf or even spinach to have a fresh wrap.


Oatmeal is a common part of our breakfast. If you are ready for a change or simply looking for a more nutritious ingredient, try quinoa.


Quinoa is a ‘superfood’. It is filled with all the good stuff your body needs. So much so that the United Nations declared 2013 the International Year of Quinoa.



Mayo and miracle whips taste great but have a lot of fat and cholesterol.


 An easy and healthy substitute is mashed avocado. You can prepare it as a dip with garlic, tomatoes and a pinch of salt. It is called Guacamole. Anyway you have it, it’s delicious!