Did you know that the average person consumes up to 1/3 a pound of sugar a day? Just drinking three 12oz cans of Mountain Dew is almost enough to reach that amount in a day. Not to mention everything else you eat, and hidden sugars can be found in almost any meal. Next thing you know, you’ve had 1/3 pound of sugar or more. Did you know that their are hidden sugars in frozen pizza? It might seem crazy, but it is true.
Cutting sugar from your diet is not as hard as you may think. Their are simple natural ways to lower blood sugar that do not include following any special diet. The biggest misconception I hear is that people believe in order to eat sugar-free or switch to natural sweeteners, that they have to also overhaul their whole diet. A few swaps is all it takes to get started.
Why limit your sugar intake? Evidence is continuously growing that sugar is the primary factor for obesity, chronic and lethal diseases to include heart disease, Type 2 Diabetes, and cancer. You can watch an informational video on Youtube called, “Sugar: The Bitter Truth” with Dr. Robert Lustig, Professor of Pediatrics in the Division of Endocrinology at the University of California. He also has a very informational book out called Fat Chance, and he has the credentials and clinical research experience to be an expert on how sugar damages the body. As he states in his book, “I’ll make a promise to you right now: there is not one statement made in this entire book that can’t be backed up by hard science.”
1. Replace sugar with sugar-free or low sugar alternatives.
Although the taste could take some getting used to, Stevia is a good natural alternative to sugar. Some say it has a bitter aftertaste, while others say it is too sweet. I’m kind of in the middle on this, but I’ve been using Stevia for so long that I’m used to the taste. It is naturally calorie free, carb free, sugar-free, and does not raise your blood sugar. I personally use SweetLeaf Stevia to sweeten up my morning cup of coffee. My second favorite is Vitacost Stevia which is a mix of Stevia and Erythritol.
If you haven’t tried Stevia before, or are afraid you might not like the taste, I recommend trying out Stevia with Erythritol. The Vitacost Stevia brand may be more up your alley as I find it tastes a little bit closer to sugar, and doesn’t offer that bitter aftertaste like straight up Stevia has.
For baking, replace sugar in recipes with Swerve sweetener. Although it does measure cup for cup, I find that I need a lot less of it than I would of sugar. You could make some delicious Sugar-Free Peanut Butter cookies, and they’d still taste exactly the same. Just with no sugar!
Special deals: You can receive a FREE $10 off a $30 your order of Stevia powder, drops, and more when you purchase through this link to order from Vitacost. Plus, you can choose free samples to add to your cart, and receive FREE shipping
2. Cut back on white foods
Without having to make a significant lifestyle change, just cutting back on eating white foods such as bread, pasta, rice, and potatoes is enough to lower your blood sugar. I first started by swapping my morning bowl of cereal for scrambled eggs with cheese, and sugary snacks for plain greek yogurt flavored with cinnamon and stevia.
These days, I enjoy making low carb breads out of coconut flour so I can still enjoy a sandwich or muffin without the blood sugar increase. I’ve also learned to swap carb heavy rice with learning how to make cauliflower rice, and swapping rice with cauliflower in my Cauliflower Chicken Casserole. You can even hide cauliflower flower in mashed potatoes, or make “mock” mashed potatoes entirely out of cauliflower.
Does that mean I don’t eat rice or potatoes at all? Not at all! I still do enjoy some basmati rice when in a pinch, and every couple months I enjoy some hash browns with hot sauce and ketchup. The point is that by finding ways to reduce eating white foods 90% of the time, I am able to also enjoy them 10% of the time while lowering my blood sugar.
Special deals: You can find Josephs Flax & Pita Bread’s for a decent price at Walmart and other stores. For Carbquik, it is actually a good price right now on Amazon especially if you can pair it with free shipping.
3. Replace soda with sugar-free alternatives
If you’re a regular soda drinker, you could drop the sugar gradually reducing your consumption, or cut it out cold turkey. Be aware that you could experience some withdrawal symptoms at first especially if you drink a couple cans of soda a day. You could also replace with sugar-free alternatives, but beware that most soda’s contain artificial sweeteners. However, more companies are coming out with soda’s sweetened with natural ingredients.
Special deals: You can find a Zevia coupon good for $1 off a 6-pack, and $1 off a 4-pack. From time to time, you can also find printable Target coupons to pair them with for bigger savings. Also, if your Walmart carries Zevia and Target does not, Walmart will honor the Target coupon. Just a tip. 🙂
What ways have you found to reduce sugar in your diet, and lower your blood sugar?