Top 5 tips for reduce refined sugar in your diet
By Lesley Herrmann, Certified Holistic Nutritional Consultant
Research and clinical evidence shows that excessive sugar can be an addictive substance and an antinutrient that, when consumed regularly, can lead to obesity, diabetes, mood disorders, high cholesterol,
weak bones, etc... Unfortunately, America’s sugar consumption has increased at a rate of nearly 60% per
year over the last 200 years. The World Health Organization recommends no more than 12 teaspoons
per day, but Americans consume around 32 teaspoons per day!
By minimizing sugar, we can experience fewer sick days, healthy body weight, focus and clarity, positive
attitudes, freedom from cravings, and a better night’s sleep to name a few. The benefits of a low-sugar
diet are copious! But it’s not easy to avoid; sugar can be hidden in everything from yogurt to tomato
sauce to bread to lunch meat… Here are five ways to reduce refined sugar in the diet:
1. Start your day with a balanced breakfast: A balanced breakfast including protein, healthy fat,
and colorful carbohydrates balances blood sugar and provides long-lasting energy. This helps us
avoid cravings and the afternoon lows that bring about the need for a sugary pick-me-up. Try a
breakfast burrito bowl with two scrambled eggs, brown rice, and sautéed bell peppers and
zucchini, topped with cheddar cheese, avocado and salsa.
2. Make it yourself: This gives you control over how much and what type of sugar goes into your
recipe. Not all sugar is created equally. White sugar is different than raw honey both in nutrients
and the effect on blood sugar levels. White sugar is often made from genetically modified sugar
beets and can contain pesticide and herbicide residue. In the manufacturing process, all other
nutrients are stripped away, leaving only sucrose behind. Raw honey, molasses, grade B maple
syrup, and dried fruit on the other hand contain minerals and enzymes that help the body
process the sugar, reducing negative effects on blood sugar. Make your own cupcake frosting
using honey, coconut oil, and creamy almond butter. Stir up homemade granola with dried fruit,
maple syrup, and cinnamon.
3. Avoid juices, sports drinks, and soda: Beverages have sweet tastes, but sour effects on the
body! For example, 8 oz of raspberry apple juice contains almost 30 grams of sugar! Even
though it’s 100% juice, the processing and pasteurization destroys most of the fruit’s healthy
properties. You’re left with a beverage that has just as much sugar as soda! Sports drinks and
prepared iced teas also have added refined sugar, not to mention food coloring and other
unnecessary artificial flavorings. Try making your own iced herbal tea for a refreshing treat. You
can sweeten it with licorice root, dates, maple syrup, or honey. See the recipe below for date
ginger tea.
4. Add sweetness by adding fresh fruit: Fresh fruit is a great way to satisfy the sweet tooth! Fruit
contains vitamins, minerals, antioxidants, and fiber that work together to deliver nutrients and
stabilize blood sugar. It’s a whole-food and 100% pure goodness. Remember to balance it with
some protein and fat to avoid blood sugar spikes. Add a handful of nuts, chunked cheese, or a
little coconut cream to a fruit salad.
5. Be a sugar detective: Become aware of what products contain added sugar and find alternatives
that have less or, or better yet, none at all. Keep in mind that some foods have natural sugars,
like the tomatoes in tomato sauce, so check the ingredient list. Watch out for the following:
sugar, maltose, malt, maltodextrin, dextrin, glucose, dextrose, sucrose, fructose, corn syrup,
high fructose corn syrup (many added sugars end in “ose”). Look at portion size and the amount
of sugar per serving. Remember if one slice of bread has 9 grams of sugar, you’re getting 18
grams in a whole sandwich, just from the bread alone (over 4 teaspoons).
Date and Ginger
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50 oz purified water
10-12 dates
4” piece of ginger, sliced
½ organic lemon, sliced
4 TBS fresh mint leaves (optional)
Add water, dates, and ginger to a large kettle and simmer for 20 minutes, uncovered.
Remove from heat and allow tea to cool slightly. Transfer to a large glass jar or pitcher and add lemon
and mint (if using). Allow to cool completely and then chill in the refrigerator.
You can drink the tea as is or mix it with carbonated San Pellegrino
Lesley is a Certified Holistic Nutritional Consultant offering one-on-one and small group nutrition
coaching. Her mission is to help people achieve sustainable health with delicious nutrient-dense food
choices. Learn more at www.awakenedtaste.com.