As a functional medicine doctor, I recommend slowly reducing added sugars by making simple swaps. Replace one sugary drink per day with water or unsweetened beverage. This alone can reduce sugar intake by 10-15 grams and cut out over 50,000 calories per year. Choose plain yogurt and add fresh fruit instead of buying flavored yogurt with added sugar. Compare nutrition labels to find brands with little or no added sugar. When buying condiments like ketchup, salad dressing or pasta sauce, choose options with no sugar added or make your own using simple ingredients. Many bottled sauces have 3-5 grams of added sugar per tablespoon. Buy high-quality dark chocolate with at least 70% cocoa and enjoy a small square to satisfy your sweet tooth without a sugar crash.
One way I work with my members to reduce sugar intake is to provide a balance between all foods. Sugary snacks are best to be included in moderation, and not be totally removed from the diet. We practice including smaller chocolate bars and work with foods members feel they have more control around. Eg. Biscuits can be difficult to portion size with so we choose things like chocolate bars instead. We mix this with healthier habits such as regular meals, higher fibre and protein consumption and ultimately helps members gain more control over their cravings.
One recommendation for reducing sugar intake without feeling deprived is to replace sugary snacks with naturally sweet alternatives like fruits gradually. For example, swapping out candy for a handful of berries or an apple can satisfy your sweet tooth while providing nutrients and fibre. Over time, your taste buds will adjust, and you'll find that you don't miss the added sugars as much. This gradual shift helps you maintain a balanced diet and enjoy sweet flavours in a healthier way.
The best way to reduce sugar cravings is to eat a diet rich in fiber, protein and healthy fats. Combining the 3 macronutrients will aid in digestion, increase satiety and keep you feeling fuller for longer. A great example of this for breakfast is oatmeal with a scoop of protein powder, tablespoon of nut butter and berries.