How to Reduce Sugar Intake

Hi love! This is the time of year for new beginnings and renewing commitments to health so we thought it would be wise to talk about sugar intake. As you probably know, we totally believe in indulging in cravings as long as this happens in moderation!

Sugar intake is a hot button topic and there have been SO many books written about it.  Contrary to popular belief, and what some literature may say, people do NOT develop sugar addictions. Your sweet tooth is simply the result of your eating habits.  Now, that’s not to say that we don’t have an inherent liking for sweetness because we do! But reducing sugar intake will not cause physical symptoms of withdraw. This means that changing your eating habits (i.e. eating less sugar) will help you minimize your sweet tooth. Did you know that most of the sugar in the average American’s diet is added during food processing, preparation and at the table? By incorporating the following tips, you can reduce sugar intake during the preparation and at the table without compromising on the flavor!

  1. Reduce the amount of added sugar in your recipes. This might require some experimentation but in many baked good recipes you can cut 1/4 to 1/3 of the sugar with little difference!

  2. Substitute refined sugar with naturally occurring sugar like maple syrup, agave syrup, molasses, honey, dates, applesauce, raisins, cinnamon, pureed banana or orange juice. Much like the first tip, you will need to experiment with these swaps but once you get the hang of things, you will be glad that you did because these natural sweeteners are often more satiating.

  3. Use sweet spices to sweeten you food and beverages. Allspice, cinnamon, alcove, ginger nutmeg and various extracts will enhance the flavor of your foods without increasing the sugar content.

  4. Opt for whole, pureed fruit in place of jams/jellies/syrups. The fruit in jams and jellies must be boiled to reach the appropriate consistency. In this process the volume is reduced which means more fruit (read: sugar) is packed into a smaller area. Additionally, the nutrients from fruit in jams and jellies are often reduced or lost in the cooking process. By making this swap you will both reduce your sugar intake AND increase various nutrient intake.

  5. Be aware of your portions. If substitutions and reducing sugar just won’t work for a particular recipe, simply choose to eat less of it.

There you go, girlfriend! 5 hacks you can use to reduce sugar intake! If you aren’t very comfortable in the kitchen, we have you covered! Our exclusive Abundant Motherhood Club Recipe Library has hundreds of simple recipes designed for busy mamas just like you!