5 simple hacks to cut back on sugar

Looking to cut back on sugar but struggling with the cravings?  You’re not alone.  

It’s a common call for help that dietitian Rebecca Gawthorne receives from patients and followers of her popular @nourish_naturally Instagram page.  And Bec has some good news for you. 

“Forget going cold turkey. To cut back on the amount of sugar you have, make it an easy long-term lifestyle change, don’t make it an all-or-nothing approach. There is nothing wrong with enjoying some sweet treats.” says Rebecca, an Accredited Practising Dietitian and Accredited Nutritionist.  

“Don’t completely restrict or ban sugary foods. Instead, give yourself permission to enjoy them in moderation, without guilt, as part of your healthy balanced eating. 

“If you focus on eating more whole foods, especially plant foods that are rich in fibre, such as wholegrains, legumes, vegetables, fruit, nuts and seeds, it will help you naturally eat less sugary foods.  

“Choosing whole foods that have a low glycemic index will also help stabilise your blood sugar levels and reduce sugar cravings.”  

So how do you get started? Here are Rebecca Gawthorne’s top 5 tips to make cutting back on sugar easy and a habit you can stick to for the long-term:  

1. Downsize the portions  

Reducing your portions of sugary foods and drinks is one of the easiest ways to cut back on sugar. For example, if you usually drink 2 cans (750ml) of soft drink a day and reduce this to 1 can (375ml) a day, you can cut out 8 tsp of sugar a day from your diet. If you do this every day for a whole year, you can cut out 2920 teaspoons, or 11.7 kilograms, of sugar each year! That’s a lot of sugar.  

By reducing your portion sizes of sugary foods and drinks, you are still allowing yourself to enjoy the sugary foods and drinks, but in smaller amounts, which will help manage sugar cravings too.   

2. Snack smarter

If you always reach for a sweet snack, try swapping a few of your snacks for healthier whole foods. I look for snacks that are rich in protein or low GI because they fill me up and give me long-lasting energy. Snacks such as fruit and nuts, Greek yoghurt and berries, boiled eggs, veggie sticks and dip, edamame, whole grain crackers and peanut butter. Reducing the frequency of sugary snacks will make a big impact in your overall sugar intake, even if you reserve one daily slot for your favourite sweet treat.  

3. Swap to low sugar options

Choosing lower sugar options can help you easily cut back on sugar. For example, swapping regular soft drink for no sugar soft drink, sugary cereals for lower sugar whole grain options, sugary cakes or cookies for a lower sugar homemade version that is naturally sweetened with fruit. If you are looking for a low sugar snack at the supermarket, check the label for drinks with no more than 2.5g sugar per 100 mL and foods with 5g sugar per 100g or less.  

4. Start your day right

Choosing the right breakfast can help cut back on sugar and reduce cravings throughout the morning. You may even be able to resist the call of the biscuit barrel at morning teatime. So, what do you need to look for?  Choose a cereal that’s made with whole grains and provides a source of fibre, such as Weet-Bix^TM or porridge, and sweeten it up with fresh fruit if you need. Another quick and tasty option is scrambled eggs or baked beans on grainy bread.  

5. Swap to home-made treats  

Many commercial cakes, bars, muffins are high in added sugar and while they may taste great, they aren’t providing your body with much nutrition. They are okay to enjoy now and then, but if they are your go-to, it’s a good idea to swap these foods for more nourishing snacks. Some healthier and lower sugar options could include homemade cakes or slices that are partially sweetened naturally with fruit, whole grain fruit muffins, homemade muesli bars or a whole food options like some fruit and nuts. 

What if sugar cravings are still threatening to derail all your best attempts to cut back on sugar? 

 Rebecca suggests making sure you are eating regular meals and snacks with a source of good quality, or low GI, carbohydrates.  

“Carbs are broken down into sugar by our body, providing our brain and muscles with energy. If you cut all carbs and sugar out of your diet, you will undoubtedly crave sugar!” says Rebecca. 

Quality carbohydrates includes foods such as whole grains (wholegrain bread and cereals), starchy veggies (potato, sweet potato, and corn), lentils, beans, chickpeas, brown rice, quinoa and fruit.  

How much sugar is okay? 

According to the World Health Organization we should limit our intake of added sugar to around 50g per day or around 12 teaspoons. 

That may sound like a lot but it quickly adds up when you consider most of the added sugar we consume comes from processed foods and drinks. Sugar sweetened beverages like soft drinks, energy drinks and cordial are the number one source of added sugars in the Australian diet.  

Lastly, it is important to check if there are any underlying health reasons why you are craving sugar. 

“Stress, sadness, tiredness or boredom can make us crave sugar. Foods high in sugar can make us feel better when we eat them. They temporarily bring our blood sugar levels back up, which might make us feel more energetic. They also stimulate our brain’s reward system, reducing cortisol levels and making us feel less stressed,” says Rebecca. 

“If we do this enough, we can condition ourselves to reach for these high-sugar foods whenever we are feeling tired, anxious, or unhappy.  

“Identifying why you are craving these foods, and addressing this root cause, can help manage sugar cravings long term. A health professional like a dietitian or psychologist can help."

Remember to look at the big picture While limiting foods and beverages high in added sugar is important, remember to step back and look at the big picture too. Sometimes we get so focused on single nutrients that we forget to look at our food and diet as a whole.  Sugar is something you should be mindful of but it shouldn’t take all your focus. Instead, consider the amount of wholefoods you have in your diet each day. Wholegrains, fruits and vegetables, legumes, lean protein foods, low fat dairy products, nuts and seeds are packed with all the key nutrients your body needs. By focusing and using these key food groups daily, you’ll not only nourish your body better but other foods high in added sugars will naturally disappear and be ‘crowded out’ by all the good stuff.