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7 Easy Ways to Reduce Your Sugar Intake

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February 3, 2025
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Wheat, dairy, soy, red meat — are they healthy or harmful? Opinions vary, with experts on both sides of the debate. But one thing is clear: high sugar intake has a negative impact on your health.

You probably know that sugar contributes to obesity and type 2 diabetes, but that’s just the start.but its effects go far beyond that. Recent research links sugar to mental health struggles, impaired learning, mood swings, and even reduced quality of life. Linked with depression, addictive behavior, and potential memory loss, it’s no surprise that many are looking to cut back.

Ready to reduce your sugar intake? Here are seven effective strategies.

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1. Choose whole foods over processed foods.

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Cooking with whole foods immediately reduces your sugar intake. Even processed foods that you might not consider sweet, like salad dressing and frozen dinners, often contain added sugars.

2. Look for sugar-free options.

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Completely eliminating processed foods isn’t always realistic, but you can make smarter choices by opting for products with no added sugar. Look for peanut butter made only from peanuts and oil or jam made solely from fruit, with no added sugar. At first, foods without added sugar may taste different, but your taste buds will adjust over time.

3. If you can’t eliminate it, cut it in half.

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If going cold turkey on sugar seems too extreme, just cut back: Eat half the donut or drink half the soda. A small change is better than none.

4. Have healthy substitutes on hand.

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If you know you have an energy dip at certain times of the day, make sure you have something to grab that isn’t sugary — such as a bowl of nuts, a piece of fruit, or a satisfying protein, like a slice of cheese.

5. Drink more water.

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Drinking more water offers tons of health benefits, including helping to reduce sugar intake. One study found that drinking water more throughout the day contributes to a decrease in sugar consumption.

6. Spice it up.

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Focus on enhancing flavor rather than sweetness. Try adding cinnamon, ginger, nutmeg, or a spice blend like pumpkin pie spice to your coffee, oatmeal, or plain yogurt with fruit for a naturally satisfying taste.

7. Eat a spoonful of almond butter.

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When you feel the need for something sweet, try a spoonful of almond butter instead. Rich in high-quality protein, fiber, and healthy fats, it offers a subtle natural sweetness while keeping you satisfied.

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