Cutting sugar sounds simple—until you try it and realise how much you rely on it for energy, comfort or just a quick fix. But there are easy ways to cut back on sugar that won’t leave you feeling deprived or grumpy. Whether you're doing it for your health, your waistline or your family, these tips will help you make smarter choices without ditching the joy of food. Explore 6 realistic and sustainable ways to cut back on sugar that actually work in everyday life.
Do you want to cut down your sugar consumption without dealing with withdrawal and cravings? It’s not an easy task to eliminate sugar from your diet but there are ways to cut down and wean yourself off without feeling like you’re missing out.
There are two types of sugar:
Natural sugars
This is the kind of sugar you find in vegetables, fruit and natural dairy products. Simply put, nobody put these sugars into the food – they were there already.
Refined or added sugars
These sugars are added to food while they’re being prepared or processed – think of things like sweetened yoghurt, biscuits or chocolate. Your body breaks down refined or added sugars quickly, causing spikes in blood sugar levels – and because it’s digested so fast you won’t feel full and will be hungry again sooner.
Easy ways to cut back on sugar
Don’t add
First step to cutting back your sugar intake is to ban what we’ll call ‘table sugar’. That’s the sugar you put in your coffee, sprinkle over your cereal or add to your tomato-based pasta sauce. This is the easiest way to cut your sugar consumption. But that’s not to say it’s not a struggle to go cold turkey. Instead, try cutting the number of spoons you put into your coffee by half, and wean down slowly from there.
Read labels & know what to look for
It’s not as simple as scanning the ingredient list for ‘sugar’. Anything that ends in “-ose” is likely to be a type of sugar. That can include fructose, glucose, lactose, sucrose and maltose.
Eat more protein
Adding protein to each of your meals and snacks will help combat sugar cravings. Not only will you feel full for longer, your blood sugar levels are less likely to dip and spike, causing sugar cravings.
Don’t automatically reach for low fat products
Foods that are labeled ‘low fat’ are usually lower in kilojoules than the regular alternatives but they often contain a lot more sugar. Why? Well, because the product has less fat, adding extra sugar makes it taste better.
Ditch sugary cereal
Don’t fool yourself: just because you aren’t sitting down to a bowl of sugar-laden sweet cereal (think: a chocolate-flavoured kiddies cereal), doesn’t mean you’re actually enjoying the ‘healthy’ option. Some cereals contain up to 20g of sugar per 100g and muesli and granola are some of the biggest culprits. When choosing muesli or granola, look for one that has 5g of sugar or less per 100g.
Say ‘no’ to fruit juice
Yes, it’s delicious but most fruit juices contain added sugars. When you eat a whole piece of fruit, the natural fibre it contains helps slow the digestion of sucrose – plus you get all the added vitamins and minerals. When fruit is turned into juice, it contains all the sugars without the fibre.
Also, you could easily drink the juice of four oranges just by downing a small glass of juice but can you ever imagine wolfing down that many oranges in a single sitting? Probably not. If you’re hooked on fruit juices, start by diluting yours with water while you wean yourself off. Instead, flavour your water with cut up slices of fruit or vegetables like strawberries, cucumber and mint.
FAQs: Ways to Cut Back on Sugar
Why should I cut back on sugar?
Consuming too much sugar can increase the risk of obesity, type 2 diabetes, heart disease, tooth decay, and poor concentration. Reducing your sugar intake supports better energy levels and overall health—for both children and adults.
How much sugar is too much?
According to the World Health Organization, adults and children should aim to limit added sugar to less than 10% of their daily energy intake—about 6 teaspoons (25g) for children and 9 teaspoons (36g) for adults per day. Most people consume far more than this without realising it.
What’s the difference between natural and added sugars?
Natural sugars are found in whole fruits, vegetables and dairy. Added sugars are those added during processing (like in biscuits, sweets, sauces and fizzy drinks). Added sugars are the ones we should be cutting back on.
How can I spot hidden sugars on food labels?
Check for terms like sucrose, glucose, fructose, corn syrup, maltose, dextrose, and fruit juice concentrate. These are all forms of sugar, even if the product doesn’t say “sugar” outright.
Are “sugar-free” foods always better?
Not necessarily. Some sugar-free foods use artificial sweeteners, which may not be ideal in large quantities—especially for kids. It’s better to focus on whole, minimally processed foods where possible.
What are easy swaps to reduce sugar in my child’s lunchbox?
- Swap fizzy drinks for water, rooibos tea or diluted 100% fruit juice.
- Replace sugary yoghurts with plain yoghurt and fresh fruit.
- Offer fresh fruit instead of sweets or fruit chews.
- Choose whole grain sandwiches instead of white bread with chocolate spread.
Can I still bake without sugar?
Yes! You can substitute sugar with mashed banana, unsweetened applesauce, or dates. You can also use spices like cinnamon or vanilla for extra flavour. Many South African families enjoy healthier bakes using oats, peanut butter and honey in moderation.
How can I stop sugar cravings?
Start by eating more protein and fibre-rich meals, which help keep blood sugar levels steady. Staying hydrated also helps reduce sugar cravings. If you’re craving something sweet, try fruit with a bit of nut butter or yoghurt.
Is fruit juice a healthy option?
While 100% fruit juice does contain vitamins, it’s also high in natural sugars and should be limited to one small glass per day. It’s always better to eat whole fruit rather than drink it.
How do I get the whole family on board?
Make it fun and gradual. Involve your children in shopping for healthier alternatives, try new recipes together, and celebrate small wins. Setting a positive example makes all the difference.
Disclaimer: This content is intended for general guidance and should not replace personalised advice from a qualified dietitian or healthcare professional.
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