COVID-19 Update: How to protect yourself. Click Here to Learn More.

How to Cut Sugar Out of Your Diet

As you may well know, consuming too much sugar can have many adverse effects on your health and is probably one of the worst things you can do to your body. The National Institute of Health (NIH) estimates that sugars alone make up 15 percent of the average American adult’s diet. That’s about 22 teaspoons of added sugar a day! What’s more, this reported sugar intake excludes the natural sugars found in products such as fruit and milk.

Why Cut Out Sugar?

An article by Jon Johnson from Medical News Today offers the following list of health conditions that have been linked to excessive sugar intake:

  • Obesity and metabolic syndrome
  • Heart disease
  • Type 2 diabetes
  • High blood pressure and cholesterol
  • Chronic inflammation
  • Non-alcoholic fatty liver disease
  • Dental plaque and cavities

Reducing the amount of sugar in your diet can help reduce the risks associated with these conditions. Replace sugary foods with healthy ones or switch to a plant based diet which will help you get all of the essential vitamins and minerals they offer. As a bonus, it might even help you lose some weight!

So, What Exactly Is Sugar?

When answering this question, you need to think beyond the granulated, highly refined, multi-purpose substance typically found in the bakery aisle at the grocery store. While it exists in many forms, the sugar in our kitchen comes primarily from sugarcane or sugar beets. This certainly is not the sugar found in natural and health-filled products.

granola with yogurt in glass

Cutting Out the Sugar

Let’s say that you are going to make a serious effort to cut out added sugar or, at least, dramatically reduce the amount you consume. You might also strive to become more conscious of products with artificially added sugars which can be found almost everywhere. For starters, you should consider the ways shared in Healthline to reduce your intake of added sugars:

  • Exchange sodas, juices, energy drinks, and sweetened teas for water or unsweetened seltzer.
  • Drink your coffee black or use a zero-calorie, natural sweetener.
  • Use fresh or frozen berries to sweeten plain yogurt instead of buying flavored, sugar-loaded yogurt.
  • Consume whole fruits instead of fruit smoothies sweetened with sugar.
  • Instead of candy, substitute a homemade trail mix of fruit, nuts, and a dark chocolate chips.
  • Substitute olive oil and vinegar in place of sweet salad dressings like honey mustard.
  • Choose sugar-free marinades, nut butters, ketchup, and marinara sauce.
  • Check food labels to find cereals, granolas, and granola bars with under four grams of sugar per serving, which is about one teaspoon.
  • In the morning, enjoy a bowl of rolled oats topped with nut butter and fresh berries or an omelet made with fresh greens.
  • Instead of jelly or sugary preserve, slice fresh bananas onto your peanut or almond butter sandwich.
  • Use natural nut butters in place of sweet spreads like Nutella.
  • Avoid alcoholic beverages sweetened with soda, juice, honey, sugar, or agave.
  • Shop the perimeter of the grocery store, seeking out fresh, whole ingredients.

Also, there are even more simple tips from Medical News Today you can consider:

  • Take it slow: Make it a slow process by eliminating the most obvious sources of sugar while you retrain your palate.
  • Read labels: Turn your attention to other products that contain sugar by reading labels to help identify types of sugars to avoid. These include sucrose, glucose, dextrose, fructose, and lactose.
  • Avoid simple carbohydrates such as white flour, white pasta, and white rice.
  • Avoid artificial sugars. Much sweeter than sugar, these can trick your body into thinking it is actually eating sugar and can exacerbate your sugar cravings.
  • Do not drink sugar that is hidden in sugar-sweetened drinks. Soda, specialty coffee, sweetened teas, and fruit juices are examples of these.
  • Focus on whole foods. A plant-based diet like that suggested by the Hallelujah Diet® would be a wise choice.
  • Plan your meals. Having a plan means you would be less likely to reach for that unhealthful snack when hungry.
  • Spice it up. Sweet-tasting herbs and spices can easily be added to food and drink to replace sugar. These include cinnamon, nutmeg, cardamom, and vanilla.

closeup of woman looking at cupcake

Dealing with Sugar Cravings: Consider a Simple Detox

A sugar detox can cause unpleasant physical and mental symptoms. You should, however, keep in mind that these can also be associated with a wide range of other illnesses:

  • Fatigue and Weakness
  • Extreme Cravings
  • Confusion
  • Headaches
  • Behavior Changes
  • Muscle Aches and Pains
  • Poor Sleep Quality
  • Depression
  • Weight Loss
  • Flu-Like Symptoms
  • Lightheadedness

The way our bodies react to quitting sugar will differ from person to person. The symptoms you experience and their severity will depend on how much sugar you were consuming in the beginning. The good news is that the longer your body goes without sugar, the less intense your symptoms and cravings will be.

You have some great options when dealing with sugar cravings. One is the Super Deluxe Detox Kit offered by the Hallelujah Diet® and a simple 10-step sugar detox plan is suggested by health and fitness expert, Yuri Elkaim. Either of these programs can help you smoothly transition into a sugar-free lifestyle with minimal cravings.

Staying Consistent

With a sugar reduction plan in place, you can quit sugar much more easily than you may think. The first few days will be the hardest, but, by having a plan, you will experience the positive effects in no time.


  1. Connie May 17, 2019

    This is a very good article. Twenty two teaspoons daily is a lot of added sugar. It is a big change for most people to let go off all sugar and sugar containing products. Most of us are addicted to that sweet taste, and it takes a while to adjust to enjoying foods without it. Many restaurants even add sugar to vegetables.
    We would all be much healthier, if we avoided sugar completely.

  2. CAROLYN B CALHOUN May 18, 2019

    You can do this!! Just take it slow. Read the labels on all your food.. It may take a few extra minutes but this does make a huge difference in breaking the sugar consumption. Don’t be discouraged….just take it slow and easy.

  3. Elaine May 19, 2019

    What extra virgin olive oil would you recommend ? Have you heard that 60 to 90 percent of our olive oil has been tainted with vegetable oils by the Mafia? 60 Minutes did a documentary about
    the adulterated olive oil a few years ago.

  4. Annette Whitworth January 9, 2020

    This was a good article to read. I did not know that sugar could cause so much damage to your body. Im glad we have cut way back in using sugar. I have started using honey in most of my stuff. Thanks

  5. Connie March 5, 2021

    I like the suggestions shared in Healthline to reduce your intake of added sugars. They are good ways to cut out or cut down on your intake of sugar. These are positive changes that can help a lot in improving health.

  6. Angela March 9, 2021

    Thank you for the inspiration on reducing and cutting out sugars. This is a hard one for a lot of us. Sugar is very addictive.

  7. I use raw honey a lot instead of sugar. Recently I have bought some things with sugar in them, cookies and cereal. So glad I read your articles about sugar, going to stop buying things with a lot of sugar. I knew better than to do that!! Thank you!!

  8. Jennifer March 26, 2021

    I believe sugar is one of the harder things to cut out of our diet. Thank you for the information and encouragement.

  9. Annette Whitworth April 30, 2021

    This is some good information on how to cut sugar out. Alot of people have problems getting rid of sugar, but this blog give some good advice. Thats a great ideal to do a simple Detox to rid your body from all the bad stuff.

Leave a Reply

Your email address will not be published.