How can I cut out sugar easily? A step-by-step roadmap to success

Sugar is definitely one of the most addictive chemicals, yet it is possible to ditch those cravings and find joy in healthy sugar alternatives and healthy treats. Below I discuss the ways to successfully eliminate sugar from your diet.  Take a deep dive with me! 

Sugar addiction

Usually, it’s not about willpower, but rather what they put in snacks and packaged products: sugar! Sugar is the single most addictive substance, yes even more than cocaine, studies show. Even us, Nutritional Therapists anf Functional Medicine Practitioners can struggle to give up if we’ve been given sugar on consecutive days. Besides our brain is made to be constantly seeking sweet flavour. There are definitely tons of healthy alternatives that can do the job! 

Sugary foods and processed carbohydrates drive sugar levels, and subsequently super high. Over the long term, this can lead to any kind of chronic disease, seemingly unrelated to blood sugar, including of course pre-diabetes, diabetes, PCOS, and metabolic syndrome. And yes, while a low-carb diet is not a long-term plan for most, our body can get all the carbs it needs from whole foods, like colourful vegetables, fruits, starchy veg and if suitable, some real whole grains.

While it might sound simple to cut off cold turkey all the sugar from your diet, the truth is that sugar is even in foods you wouldn’t even imagine. Also, some deeply engraved habits and behaviour around sugar and sweet stuff can make the process even more difficult.

Unfortunately, if you depend solely on willpower and harsh short-term detox protocols, results will not last long, and there you are again in the beginning! 

Why is cutting out sugar the best decision you can take for your health?

Some of the important benefits of eliminating or limiting sugar are below, according to scientific research: 

More insulin sensitivity and less chronic disease

Chronically elevated insulin is the number one cause of any chronic disease, as insulin is very inflammatory when out of control. Chronically elevated insulin levels lead to insulin resistance, which in turn leads to diabetes and cardiovascular risk. Diabetes and pre-diabetes can further lead to Alzheimer’s and fertility issues. One of the immediate benefits of cutting down sugar is better cholesterol and triglyceride results on your next blood test. 

Weight loss and maintenance

Insulin signals the cells to store fat, so we want to keep it as stable and low as possible. This can happen with balanced, wholesome meals with a low glycemic index. Meals should still be nutritious and delicious.

Hormonal balance

Chronically elevated levels of insulin increase testosterone levels in women, associated with PCOS and infertility. On the contrary, a high sugar diet in men can lead to lower testo levels over time, and erectile dysfunction.

Healthy joints

Sugar intake gets the immune system messed up by increasing the circulation of pro-inflammatory cytokines, which lead to systemic inflammation and possibly chronic joint issues.

No more mood swings and cravings; healthy attention and energy levels

High blood sugar levels are always followed by hypoglycaemia, which leads to worse cravings, a low mood, a foggy head and lethargy.

Regenerative sleep

While some complex carbs can help with melatonin secretion, a heavy carby meal before bed will end in a night of light sleep what will make you wake up unrefreshed and hungry! A low sugar diet helps with balancing the circadian rhythm!

Glowing skin and spot-free

High sugar intake is linked to acne and glycation of collagen which leads to prematurely aged skin.

Heart health and a sharp brain

Glycation of collagen also stiffens blood vessels, promoting high blood pressure. ElAdvanced glycation end products (AGEs!) are also linked to cognitive decline and impaired memory.

Healthy mitochondria (energy powerhouses)

High sugar intake leads to oxidative stress which can be at the root of any chronic disease.

How to cut sugar from your diet: The plan!

Please beware that the “ideal” approach to cutting out sugar will vary by the individual when you work with me. Below you will find some methods that have been very helpful in working with clients. 

The foundations of the plan are:

• Is it only about sugar? No! Sugar is hiding everywhere, from drinks to juices, to “healthy” cereals and granolas, breads, sauces, and soups. It can be tiny amounts sometimes, but still doesn’t help in overcoming the brain’s addiction to sugar! You will learn how to pick the right products, and how to read labels and you will be given shopping lists and ready-made baskets!
• Take it slow and steady. Some people do better with a strict elimination diet for a few days, but others feel more comfortable keeping in their carbs and slowly let go. We will find the right way for you. Most people need about a week or two to optimise their meals through thorough dietary education before they can jump into a detox program!
• Swap sugar and refined carbs for more nutritious options. Cutting carbs altogether can be very challenging, so I help you pick the right amount of low-glycemic foods for you (like berries, squashes, starchy vegetables etc) to support the transition and prevent eating binges. Quality protein will be a priority (you probably need more than you think—over 100 grams a day depending on your weight!), lots of fibre (up to 30-50 grams per day which is probably more than double of what you are currently having), and of course lots of healthy and delicious fats to promote satiety and balance blood sugar.
• Maintain these healthy habits long-term, but allowing yourself to be human. The goal of this plan is to get off the blood sugar roller coaster that you might have been in years of that follows holidays and special events. We will retrain your palate to require less sweetness to be satisfied, ditch cravings, and promote metabolic flexibility. But this doesn’t mean that you won’t be able to enjoy your favourite meals again. Once you’ve established a rhythm with this plan, you will be able to enjoy some treats here and there, without negative consequences or guilt! Bonus: I will teach you different tricks to keep your blood sugar balance (and protect your body from its consequences) when you have these extra treats!

I would love to work with you and help you get back control of your diet and health!