S-U-G-A-R: the sweetest poison on the planet.
From the single piece of sweet after lunch to added sugar in your coffee and a sugary cookie, your entire diet is filled with excess sugar.
You didn’t plan to eat the entire packet of cookies. It just….. happened.
One becomes two, three, four, and then the entire packet is gone. Within a few minutes or even seconds, you end up consuming the equivalent of several days’ worth of added sugar.
You’ll tell yourself that it’s fine, and you’ll avoid it from tomorrow. But the trap keeps pulling you back in. As a result, tomorrow never comes, and you find yourself stuck in a cycle of excessive sugar consumption.
That’s the power of sugar; it convinces you that sugar is not the problem; YOU are the problem. You lack the willpower; you’re lazy. And sugar is all about eating in moderation.
Alert: It’s not!
Sugar is in nearly everything. Right from the cookies that you munch on to candies, packed juices, and even savory snacks like chips and sauces.
While it may taste like joy, the truth is it drains your energy, focus, mood, and long-term health.
This blog is your chance to hit the pause button on sugar consumption and rethink your relationship with this sneaky ingredient. If you ever felt that sugar has taken control of the power of your life – then you’re not alone.
There are many people who are also struggling with this, and the interesting fact is that there are many people as well who have quit sugar permanently from their lives.
So, let’s take the first step together in throwing sugar out of your life.
How Much Sugar is Normal?
Let’s get real—just like air, sugar is also everywhere. From your breakfast cereals to packed juices, ice cream, sweetened beverages, candy, breads, salad dressings, flavored yogurts, jams, cakes, cookies, brownies, pastries, pies, cobblers, and sweet rolls.
And yes, don’t miss the two cups of your daily routine coffee or tea, which you topped up with 1-2 tablespoons of sugar.
You will never suspect how sugar sneaks into your diet until and unless you start reading labels and paying closer attention to what you consume.
According to the World Health Organization (WHO) and the American Heart Association (AHA), here is the recommended daily dose of added/processed sugar (not the natural sugar usually present in fruits or dairy products):
- Women should consume less than 24 grams (approximately 6 teaspoons) of sugar per day.
- Men should consume less than 36 grams (approximately 9 teaspoons) of sugar per day.
- Children: Ideally between 20 and 25 grams per day
Now, here is the twist!
One medium-sized ice cream stick contains around 25–30 grams of sugar, which is already more than the recommended daily sugar intake for both women and children.
Hence, it’s important to be mindful of the hidden sugars in foods to avoid exceeding the limit and maintain overall health.
Why Should You Be Concerned About Added Sugar in Your Diet?
Let’s take a pause from the above information. Let’s imagine that you’re not aware of the quantity of sugar that you’re consuming on a daily basis, and checking the labeling behind the food packet is like filtering out salt from the ocean water.
So, before you understand how much sugar you’re consuming unintentionally, let’s look at the negative consequences of consuming too much added sugar:
- Excess sugar, especially from sugary drinks and snacks, adds empty calories that don’t keep you full, spikes your insulin and fat-storing hormone, and leads to weight gain.
- Raises blood pressure, increases harmful cholesterol, and promotes inflammation—all of which are dangerous for your heart.
- Sugar accelerates aging through a process called glycation, which damages collagen. It results in wrinkles, breakouts, and dull skin.
- Sugar affects the brain’s reward system in a way that is similar to drugs. Therefore, the more you eat, the more you will crave. It turns out to be a cycle of constantly seeking more and more sugary foods.
- Consuming too much sugar, especially in the form of fructose, can lead to non-alcoholic fatty liver disease (NAFLD), which can eventually progress to more serious liver conditions such as cirrhosis.
Tip: To put the first step ahead in reducing the daily amount of sugar intake, start eating food products only after reading their nutrition labels carefully to be aware of the hidden sugars.
How to Cut Back Sugar to Zero: Even if You’re a Sweet Lover
Cutting back sugar to zero is a great way—until the chocolate bar starts whispering in your ear at 11 pm. If you’re someone who was living on desserts and especially needs something sweet after dinner, then entirely turning sugar-free might feel impossible on the initial day.
But it isn’t.
You don’t need Superman’s willpower to do so. It’s the first step in your fitness journey. Therefore, you just need an entire roadmap strategy to do so.
Let’s take a look at how you can start cutting back sugar to even zero without feeling like you’re missing out on your favorite treats.
- Start Reading Labels Like a Detective
There are many different ways added sugar can be mentioned on the ingredients list, such as sucrose, glucose, fructose, maltose, fruit juice, molasses, hydrolyzed starch, invert sugar, corn syrup, or honey.
Make it a habit to buy food items after reading the labels. This healthy habit will help you become aware of the hidden sugars in your food choices and make it easier to avoid them.
- Cut Down Added Sugar Gradually
If you drink coffee or tea or cook meals that require sugar, try gradually cutting the amount you use. By switching from half to one-third, you can easily reduce your overall sugar intake without feeling deprived.
In addition to this, cut down on those so-called sugary drinks that aim to increase your energy levels. Instead, opt for either water or black coffee to avoid unnecessary sugar intake.
Even within a few weeks or months, you will feel a change in your taste buds and can start enjoying your favorite drinks without any sugar.
- Eat Whole & Protein-Rich Foods
Whole foods and protein-rich foods are essential for a balanced diet and help you feel fuller longer. Incorporating foods like lean meats, eggs, nuts, and legumes into your meals can help you stabilize your blood sugar levels.
This keeps your cravings in check and prevents overeating, ultimately leading to better weight management and overall health.
- Hydrate First, Eat Later
Many times, what feels like a sugar craving is just dehydration. Before eating a sugary snack, drink 2-3 glasses of water first to see if your craving subsides.
Then see if you want it or not. Usually, you won’t need the sugary snack after properly hydrating.
- Throw the Triggering Foods Out of Your Home
Whether it’s your favorite brownie, chocolate, or dessert, take it out of your home and hand it over to your neighbor’s kids.
Don’t keep such triggering food items in your home, as they can easily tempt you when you’re feeling vulnerable or stressed. By removing them from your immediate environment, you can make healthier choices and avoid unnecessary indulgences.
Conclusion
Reducing the intake of daily added sugar can significantly improve both your physical and mental health. The benefits of cutting back on sugar are numerous, including better mental clarity and focus, higher energy levels, improved heart health, weight management, and a reduced risk of chronic diseases like type 2 diabetes.
Start making small changes in your daily life and give yourself a challenge: no sugar for 21 days. The challenge can help you reset your taste buds and reduce cravings for sugary foods.
