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11 ways to remove sugar from your diet

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11 ways to remove sugar from your diet

Okay, you know that chocolate, cake and cola are off limits, but sugar will still get you!

It can lurk in the least obvious of places. Foods such as cereal, flavoured yoghurt, granola bars, fruit, ketchup, salad dressings, pasta sauces and alcohol can all have high sugar content, so make sure you read the labels.

DW Fitness' Carly Tierney gives us tips on how to overload out bodies with the sweet stuff. 

Make small changes first

Rather than cut it out completely perhaps start with your drinks. Lose the sugar in your tea, switch from squeezed orange juice to flavoured water and start checking the sugar content in different brands of the same foods.

Don't skip breakfast

Breakfast keeps your blood sugar levels stable, meaning you're less likely to reach for that chocolate bar. An ideal breakfast would be oats and a couple of eggs, for example.

Earlier this month, Cancer Research UK revealed that Brits really do love their breakfast, so much so that 80% of people have eaten breakfast foods for dinner at least once. One in three of us eat “brinner” at least once a week, with eggs on toast being a particular favourite.

Limit alcohol

Alcohol contains more calories than sugar per gram. Not only that but it leads to a vicious cycle for sugary cravings. We’ve all woken up the morning after a night on the sauce and tried to eat every scrap of unhealthy food in the house.


Exercise helps to reduce stress levels, which is a major contributor to sweet cravings. Exercise also supports blood sugar level control, leaves you feeling energised, helps you sleep and makes you healthier.

Don’t give up on snacks

You can't have that Mars bar but that doesn't mean you shouldn't eat regularly. Snacks like two oatcakes with a slice of avocado and some cottage cheese, or a fat-free Greek yoghurt, berries and nuts, are perfect.

Get your vitamins

Especially vitamins B and C, which help to produce energy from the food that we eat.

Learn the other names for sugar

Fructose, corn syrup, sucrose, etc. Sugar has many guises and as this source suggests, there are at least 61 different names for it on food labels. Familiarise yourself with them!

Save up your sugar for the good stuff!

The idea of cutting down on sugar is not to say that you never eat it again but rather that you save its consumption for treats like a slice of cake. Foods like soup, dressings, yoghurt and cereal don't have to be, and really shouldn't be, sugary.

Buy products that are unsweetened

Add more natural flavours such as vanilla, cinnamon, lemon, lime and nutmeg; great for your waistline and just as tasty. We’ll give you a few practical examples shortly.

Stick with it!

Giving up sugar can initially feel impossible. But if you learn to make your own dressings and get used to the food swaps, you can be sugar savvy. The health benefits outweigh any initial discomfort or frustration. You'll notice that fresh foods taste better than ever as your food habits change and will find that your cravings naturally decrease.



Subscribe to comments feed Comments (5 posted)

I’m glad that you simply shared this helpful info Thanks!
Mike max 14/12/17
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Thanks for sharing "11 ways to remove sugar from your diet" It is really helpful for healthy living and especially for diabetics patients.
Thanks for sharing "11 ways to remove sugar from your diet" It is really helpful for healthy living and especially for diabetics patients.

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Trevon 22/03/17
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