How to Reduce Sugar Consumption - Step To Health

How to Reduce Sugar Consumption

Science has proven that excessive sugar consumption is a major risk factor for countless chronic diseases. Learn strategies to reduce your sugar consumption in this article!
How to Reduce Sugar Consumption

Last update: 28 January, 2020

Sugar consumption is a major risk for the development of countless complex diseases. It’s been shown that consuming too much sugar poses a health hazard. However, despite its potential danger, it’s one of the most-used ingredients in the food industry. This makes sugar excessively present in people’s diets, although everyone should reduce its consumption.

Cutting down on sugar reduces insulin resistance and your chances of getting diabetes, obesity, and cancer. Thus, it may be a good idea to apply the strategies we present below.

Opt for fresh products instead of processed products

The vast majority of processed products contain sugar, whether it be simple sugar, cane sugar, coconut sugar, or honey. All these ingredients represent a lot of pancreatic stress and harm the body. Thus, simply opting for fresh products instead of processed foods contributes significantly to reducing daily sugar intake. Also, fresh products often provide protein, vitamins, and antioxidants, which are essential to normal bodily functioning.

However, not all processed products are harmful. There are some exceptions, such as, for example, canned legumes. The processed foods whose treatment serves primarily to improve the conservation of the product are usually still a good choice to include in your daily diet.

A man cutting a tomato.
Opting for fresh products instead of processed foods is one of the most effective strategies to reduce sugar consumption.

Don’t be fooled by labels

The food industry often uses euphemisms for the word “sugar” to sell a product as healthy when it isn’t. Thus, sugar can be called by different names, all with the same meaning. Therefore, cane sugar, coconut sugar, honey, and brown sugar, among others, are variants of sugar that involve the same pancreatic stress and the same health risks as white sugar.

For this reason, it’s essential not to be fooled by food labels and carefully the ingredient lists before deciding to buy a product that “seems healthier” to replace another.

Eat less to reduce sugar consumption

Eating less reduces the likelihood that your daily sugar intake will be excessive. Although this tip may seem obvious, many people eat over their daily requirements. To reach this goal, you can use many different strategies. However, the key is to simply be careful with quantities and stop eating when you no longer have an appetite.

Detaching yourself emotionally from food and not letting yourself be swayed due to their organoleptic quality are also beneficial tips when it comes to measuring what you eat and eliminating excesses. Moreover, it will help if you only buy healthy and necessary foods, rather than foods that are usually full of unhealthy sugar and excipients.

A nutritionist will healthy foods and a pastry.
Although it seems obvious, limiting your daily food intake helps reduce your total sugar consumption. This, among other things, provides health and weight benefits.

The usefulness of (healthy) sugar consumption

At the end of the day, it’s also important to remember that sugar is a nutrient. Its function is primarily for energy. Therefore, when it comes to its consumption, this is a factor to consider. It may be interesting to consume sugar in the moments before doing a physical activity or even once you start one. The best option for this is fruit.

With this nutritional strategy, you can improve your athletic performance and prevent the onset of fatigue. Therefore, when it comes to consuming processed or sugary substances, it’s always best to do so before a physical activity instead of on a sedentary day.


Sugar consumption can affect your health. The daily intake of this nutrient tends to be excessive. This phenomenon brings dire health consequences, which is why it’s necessary to take action. To do this, it’s a good idea to reduce your consumption of processed products and increase your consumption of fresh foods. Also, you should read product labels to avoid deception when it comes to making food choices.

Overall, the best solution to this problem is food awareness and education from the earliest stages of life.

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Five Tips to Control Sugar Cravings

The excessive consumption of sugar is harmful to your health. Learn how to control your sugar cravings and reduce your overall intake below.

  • Peinado AB., Rojo Tirado MA., Benito PJ., Sugar and exercise: its importance in athletes. Nutr Hops, 2013. 4: 48-56.
  • Arulselvan P., Fard MT., Tan WS., Gotahi S., et al., Role of antioxidants and natural products in inflammation. Oxid Med Cell Longev, 2016.
  • Tappy L., Fructose containing caloric sweetener as a causa of obesity and metabolic disorders. J Exp Biol, 2018.