How to reduce your sugar intake once and for all 21



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Although sugar addiction is quite common, sugar withdrawal is usually physically mild, with occasional strong cravings.

People who are sensitive to refined sugar or sweeteners, or who consume them in large amounts, genuine symptoms include fatigue, anxiety and irritability, depression and detachment, rapid heart rate and palpitations and poor sleep. Most symptoms if they do occur last only a few days.

We can decide to cut down on or eliminate sugar quite easily by simply avoiding many of the sweet foods.

Sugar is found in almost all processed foods like soft drinks, fruit drinks, frozen dinners, breads, cereals, canned foods, sauces like ketchup, HP and mayonnaise. High fructose corn sweetener is the most popular with food processors because it is inexpensive. Learn to read labels and be familiar with the different names for sugar to know how much you are really consuming.

To diminish cravings for sugar, consume more whole grains, squash, sweet potatoes, apples, and frozen bananas. Make desserts sweetened with barley malt or rice syrup or powdered barley concentrate.

Dried fruit, apricots, dates, figs, and raisins make good sweeteners for whole grain cereals.

Also good foods to replace sugar treats are:

  • Fruit,
  • Dried, sugar free mango
  • Popcorn
  • Raisins
  • Mixed raw nuts
  • Edamame
  • Vegetable stick
  • Salads
  • Almonds, raw
  • Almond butter
  • Sunflower seeds
  • Pumpkin seeds
  • Muesli/Granola sugar free
  • Plain goat’s/sheep’s yoghurt
  • Peanuts
  • Peanut butter
  • Protein smoothies

Note: Plain yoghurt without sweeteners is a healthy snack. Fresh fruit can be added along with sprinkles such as sunflower seeds, crushed walnuts, cinnamon, mixed spices, ground cloves and a drizzle of raw unprocessed honey!

Tell us, are your trying to cut down your sugar intake?

Barbara Karafokas

Barbara Karafokas ( is a qualified nutritionist, and a health, nutrition and wellness consultant. She inspires others to celebrate and love life by creating healthier eating and lifestyle habits and attitudes for life! Barbara lives on the beautiful Mediterranean island of Cyprus. She brings a blend of skills to her practice and teaching. For over twelve years she has been committed to creating awareness about the hidden dangers to health. Barbara is also the author of The Med Life Diet (, a beginner’s guide to creating healthy eating and healthy lifestyle habits and attitudes for life!

  1. Trying,with food it’s easy but I can’t give up my wine!!

    2 REPLY
  2. Unless you’re eating crap all day, you’ve made it this far, as long as you are health, why bother?.At what age do we have to be when we can get up and say”think I’ll have chocolate for breakfast today”?

    1 REPLY
  3. I thought all honey was “raw”. What is processed honey? What could possibly be done to change it?

  4. I have also learnt how to be a label reader after going to see a dietitian, but like most things, moderation is the key. Diabetics definitely have to watch their sugar intake.

  5. Well I’ve been off sugar for over10 weeks now & not a day goes by that I’m not craving ‘ something’ with my coffee tea, & after dinner! as for the side effects! You are very lucky to get away with only so called ‘ few days’, 3years ago I went the ‘no sugar diet’ way for 3 months did great until Christmas, the just ‘ lost it’ & back to usual !! This time though I am determined not to let Christmas ‘get me off the track’. So any one else persevering don’t give in to all those goodies that you’re suppose eat at that time!

  6. Read ” David Gillespie’s” The Sweet Poison Quit Plan” it’ll open your eyes & mind to what damage it does I just wish I ‘d known about it 10-15 years ago!!!

  7. I’m not worrying too much I am 71 reasonably healthy go the gym 3 times a week,have some arthritis. Hey life is too short!!

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