REDUCE YOUR SUGAR INTAKE: 10 tips that helped me cut sugar effectively


Sugar can be hard to reduce in your diet. It’s literally everywhere and sugar cravings
can be be really difficult to manage. I know because I used to be a sugar addict. In this video I’m going to share my top ten
tips to reduce sugar in your diet without going crazy. If you’re interested, keep watching. Hi guys! welcome back to THE WHOLE HAPPY LIFE. My name is Ria and I’m a holistic nutritionist with an applied
science background. Today’s topic is sugar and how to reduce it in your diet. I’m going to give you practical tips to reduce the sugar. These are things that I have learned from my own experience because
I was a sugar addict at one point and these are also things that I
have learned from my clients’ experiences. So I hope these things work for you. Now before we dive in I need to mention two
things. First is this video is talking about tackling
added sugar – not natural sugar in whole foods. So I’m talking about reducing sugar in things
like breakfast cereals, processed foods, snacks,
candies. I’m not talking about reducing your sugar in things like tomatoes, carrots, apples, oranges. I think sugar in natural foods is not a problem because they have fibre and they have a lot of the vitamins and minerals
intact. The problem really is added sugar. Now how much added sugar should you have per day ? What
is the limit? Well the World Health Organization actually
has a limit. So their limit is 50 g per day. They recommend staying below that. To put that into perspective, that’s not a lot. If you were to have a can of soda, you would
have roughly 40 g. So that doesn’t leave you much room for more
sugar. Now if you’re looking for maximum health benefits, the recommendation is below 25 g per day. Now that you know the details and the background, let’s dive into the tips. Number 1: read the labels on all of your processed foods. So I’m not really a big fan of eating processed foods. I try to stick to whole foods, but sometimes you
gotta eat the processed foods. How can you tell if you’re having too much sugar or not. Learn to read the labels. On the ingredient list, all the ingredients that were used to make the food are listed. The first ingredient is typically the one that is used the most
and the last ingredient is the one that is used in the
least quantity. So look through the ingredient list and try
to look for words that signify sugar. Now the the problem is sugar actually has 60 different
names! I don’t know all of them and I don’t expect
you to know all of them. I have them in the description box below. The most common words you want to look for
are sugar – obviously. And syrup – so brown rice syrup..malt syrup. Then you have high fructose corn syrup. So look for the word syrup and also look for
words that end with -OSE. ose. Glucose, fructose, dextrose. Those are all sugars, so try to avoid foods that have a lot of sugars in them. Number 2: eat more whole foods. Whole foods are foods that are in their natural form. So for example, fruits, vegetables, legumes, whole grains, nuts, seeds, that sort of thing. When you eat whole foods, there are no added
sugars. It’s not processed, no one added sugar to
it. So if you have a diet that is primarily whole
foods you automatically reduce the amount of sugar
in your diet. Number 3: try not to drink your calories. One of the easiest ways to have too much sugar is to
drink it. Because it doesn’t feel like we’re getting
that much. And it’s just very easy to overdo. So whenever I am drinking something, I am
very mindful of the amount of sugar in it. I try to ask for unsweetened beverages whenever I am going to a cafe whenever I go to a cafe. If I’m getting an iced tea or an iced coffee,
I try to get it unsweetened. And if you’re going for bottled beverages,
refer to point 1, which was to read the label. So try not to drink all of your calories in
the form of sugar. Number 4: don’t get carried away with the
natural sweeteners. And I really wish someone had told me this. When I transitioned from a high sugar diet
to a low sugar diet, I went from using white sugar to using things like coconut sugar,
maple syrup. I used honey. I used brown rie syrup. I used all these natural sweeteners and you
know what? I basically replaced my white sugar addiction
with a natural sugar addiction. I was still addicted to sugar and I still
overdid it. Now I’m not saying you can never have natural
sugar. Just bear in mind that is very concentrated
and it isn’t as good for your health as having fresh fruit. Number 5: eat more protein. When you don’t eat enough protein with every
single meal, your blood sugar tends to be a little bit erratic. So let’s say you have breakfast, it’s a sugary
breakfast cereal with a little bit of milk. And you’re out the door at around 8 o’clock. So you’ve had your breakfast around 7:30. By the time 10:30 rolls around you’re probably
going to be hungry. That’s because your breakfast didn’t have
enough protein and it had too much sugar. So your blood sugar went up and then you had
that dip and during that dip, you have that sugar craving. Now if you want to prevent that sugar craving,
a good idea is to get enough protein with every single meal. So I recommend at least 15-20 grams of protein
as a minimum per meal, so you’re getting your protein throughout the day and you’re stabilizing
your blood sugar levels and you’re not going to have those cravings. Number 6: eat more fat, this is along the
same lines as eat more protein. So basically when you eat enough fat with
all of your meals, you’re less likely to have those sugar cravings because your blood sugar
levels are stable and you’re fuller for longer. So I recommend that you eat fats from whole
foods sources, not from things like oil. Because when you have fat from whole food
sources, you’re actually getting all of the nutrition. So let me give you an example. Let’s say you were to compare avocado oil
to avocados. Avocado oil is just a pure fat – there is
nothing in there by fat. But avocados have vitamins such as vitamin
B, they have the K vitamin, they also have vitamin E and fibre. So when you’re getting your fat from avocado,
actual avocado, not the oil, you’re getting a lot more nutrient bang for your buck. Try to stick to whole food sources whenever
possible for your meals. So you can have avocado, nuts, seeds, coconut,
that sort of thing. Limit your oils. Number 7: remove temptation. Now if you have sugary snacks lying in your
cupboard, you’re more likely to eat them. It’s because they are right there. You’re not going to have sugary snacks if
they are not in your home. So it’s sort of like an out of sight, out
of mind situation. It’s very unlikely that you’re going to get
dressed, get in your car and go to the grocery store when that sugar craving strikes. This leads me to my next point – number 8. Just because you can’t have the sugary snacks,
that doesn’t mean you can’t enjoy yourself. So I recommend keeping some low sugar snacks
around at home. You can keep freshly cut fruit in your fridge
if that helps, but sometimes you want something a little extra. So one simple thing that you could do is frozen
grapes. So grapes are naturally very sweet and once
you freeze them, they take on a very different texture and they become a little bit more
enjoyable. Now frozen grapes is one thing. The second thing I like to do is frozen bananas. You can actually make frozen banana popsicles. So take a ripe banana, peel it, put a popsicle
stick in it if you have one, you don’t have to use a popsicle stick. Put it in the freezer for 24 hours or until
it completely hardens. And the next day when you have that sugar
craving, you can actually take that frozen banana, dip it in a little bit of melted dark
chocolate, put some shredded coconut on top and you have a frozen banana popsicle. It’s got fruit, it’s got healthy fat from
the coconut and it’s got dark chocolate. You cant go wrong with that. Another example is apple nachos. I’m not going to tell you exactly how to make
it here as this video will become too long, but I will put a link in the description box
below. Number 9: don’t use sugar as a way to relieve
stress. Now when I was in engineering, I used to have
a lot of sugar. I was very stressed out and sugar was the
first thing I reached for as form of stress relief. Now sugar does lower your stress, however
it’s a short term solution, it’s not a long term solution. I have realized over the years that the best
way to manage your stress, is not through food, it’s not through sugar, it’s through
other avenues. Things like meditation, yoga, going for a
walk in the park, having a bubble bath, anything that works for you. Anything that reduces your stress is a good
way to do it. One of the things I find really helps with
stress management is self-care. I actually have a video on this, I will link
it in the description box below. Number 10: never say never. The problem with having a black and white
approach to sugar is that it doesn’t work long-term. Life is about finding balance. Now I’m not saying to have sugar in moderation
because I don’t think you can have sugar in moderation. It is very difficult to stay in the moderation
zone. But having sugar occasionally, when they occasion
warrants it is not a problem. Let me give you an example. Let’s say it’s your grandma’s 90th birthday
and she’s baked a cake. All by herself for her birthday. Are you gonna say no to that? I don’t think so. Because that’s a special occasion. That’s an occasion that warrants having a
piece of cake. You don’t have to have the whole thing – you
could share it withe somebody. But sometimes it’s ok to have the sugar, so
give yourself that allowance. Alot of things in life, nutrition included,
are about finding balance, so find that balance that works for you. If you enjoyed the video and you learned something
new, give it a thumbs up because you know how that makes me feel and don’t forget to
subscribe. If you subscribe, you’ll get your weekly dose
of the whole happy life. I create videos on health, nutrition, minimalism,
lifestyle, that sort of thing. Anyway, I will see you in the next video. Bye!


100 Responses

  1. The Whole Happy Life

    June 23, 2019 9:27 pm

    ⭐⭐⭐ Hello hello! If you're interested in trying practical minimalism, you can watch my video here: ⭐⭐⭐

  2. Evangelist Mary Pillow

    July 11, 2019 5:58 pm

    I tried reading labels. Almost everything is loaded with sugar of some forms.

  3. SerenityViolet 1

    July 12, 2019 11:39 pm

    I knew most of this, but you put it all in one place and explained it so well. After 2 fairly sugar free months I'm currently relapsing, will be trying to spread out my fats and protein a bit more.

  4. jas beg78

    July 13, 2019 5:49 pm

    I ate lot of sugary foods in my life, I loved chocolate, donuts, brownies. Recently I replaced them with dry figs dates raisins nuts and seeds. Feel lot better and also lost weight 3 kg.

  5. Fatima Andaya Cafe

    July 16, 2019 6:42 am

    I like your video 😊 anyway I'm a new sub here. hello from 🇵🇭 😊 I'll challenge myself to cut sugar for 1 month starting tomorrow. Goodluck to me 😂😊

  6. Rijkaard

    July 17, 2019 5:08 am

    I quit eating sugar about eight months ago and I lost 24 lbs without any excercise. Now I'm doing excercise and I plan to lose another 10 lbs

  7. Silver V

    July 17, 2019 2:34 pm

    I'm a 14 yr old girl and surprisingly I am a sugar addict, I've always eaten it and craved it thinking everyone else was like this until my mom noticed I was eating it daily. I even have nicknames for how much I eat. It is hard to let it go but now I have lots of joint and muscle problems, etc. Thank you for sharing this with me, this is sooo helpful! ❤❤❤

  8. geetika saini

    July 18, 2019 12:55 pm

    Thanks for this video…. I am also a sugar addict …will try to follow tips in the video ❤❤❤

  9. Sana Shakir

    July 20, 2019 2:09 am

    I can def attest to the protein point. Im Arab so most of our diet consists of carbs like bread and rice. Ive always felt like I cant reduce those all that much without feeling dissatisfied but Ive learned that when I eat lots of protein, I dont need as much carbs

  10. Garth Burnett

    July 20, 2019 11:07 pm

    I consume ZERO added sugar!! I'm not a sweet freak but I do make my own sugar free chocolate with nuts for when I feel I need a treat. No soda. No refined carbs. I'm fine. Loving life! …and then when I'm down…there is always BACON!! LOL.

  11. One Rotten Potato

    July 21, 2019 8:41 pm

    I used to eat a lot of sugar, and I mean a LOT. I think I ate at least 90g everyday. But ever since I became diabetic, I’ve cut down my sugar quite a bit. I still do have the occasional ice cream and chocolate, but not much.

  12. JJ Baquiran

    July 22, 2019 1:32 pm

    I've successfully stopped drinking milk tea, juice, and soda for a month. I noticed my face became plumpier. I still have problems with my frequent snacking of cookies, chocolates etc… God must help me. I wanna really cut my sugar consumption.

  13. Clarisse Jones

    July 23, 2019 4:41 am

    I have really enjoyed your video I actually stay through the whole thing you went over the top and overzealous you were very pleasurable to listen to

  14. glockenrein

    July 23, 2019 6:42 am

    I usually do have a sugary snack at home but one I don’t like. This way I will truly only have one at a time.

  15. myrrhsense

    July 23, 2019 8:50 am

    I recently decided to drink less sodas. At home I never drink it, only at parties. The problem was work. I work at McDonald's and during work I can fill a little cup with soda if I'm thirsty. Now I just bring my own bottle of water

  16. Verdella Lawrence

    July 23, 2019 8:49 pm

    I love sugar, sugar dont love me!. It makes me feel terrible after eating it and I get inflammation immediately so I'm a cold Turkey from sugar prayerfully I stick with it

  17. olivetreeisland

    July 23, 2019 10:49 pm

    Problem: I get dressed and in my car and buy something w/ sugar if I have gravings 😂

    Eventhough, tanks for this really informative video 🌻

  18. Sanjana N

    July 24, 2019 12:23 am

    is it okay to eat things that have honey or maple syrup in them? for example, if I were to bake banana bread and used 1/4 cup of honey as the sweetener, would that still be considered healthy (given the other ingredients are banans, almond flour, baking powder, coconut oil, and spices)?

  19. Dev Tomlinson

    July 25, 2019 6:55 pm

    I make granola with unsweetened dried tart cherries. And 16 servings has a 1/2 cup of honey. How do I know how much honey I can have?

  20. Emma M

    July 26, 2019 1:15 pm

    How can I have the healthy fats of the avocado in a salad if I'm allergic?? I can't find a replacement

  21. Beyonce Flowers

    July 26, 2019 10:38 pm

    For me I turned to dark chocolate almonds and my sugar craving disappeared. I eat vegan oatmeal cranberry cookies and vegan brownies now and then.

  22. Shay Watler

    July 27, 2019 6:58 am

    Psa: Milk does in fact contain sugar in it. So milk on top of sugary cereal usally over the 50g sugar limit.

  23. Shay Watler

    July 27, 2019 7:06 am

    My family is prone to diabetes but keeping a low sugar diet for myself hasn't been difficult because I didn't grow up like most kids who are given candy, poptarts, cupcakes, cookies and more just sitting in my house. But I do drink a lot of sugar in beverages so I water them down but my problem is even though my diet is mostly low on sugar, I have ZERO self control with carbs. Like breads, pastas, rice and dumplings. I cannot help myself to consume so much carbs because I love them so much.. but I found out that your body still turns carbs into sugar which does give your blood sugar spikes which can lead to an insulin problem (diabetes). What do I do? I need help because I have no self control because I can eat carbs like no tommorrow but I do not have a weight problem because my metabolism is crazy high like flat stomach and slim legs and arms. I look healthy ( looks can be deceiving) but I feel like Im wrecking my body since diabetes is something im really trying to hide from.

    Edit: The reason I'm used to a low sugar diet:
    In my pantry at home, my mom doesn't really buy those poptarts, oreos, cookies and etc because most of my pantry is stocked with ingredients because my mom cooks often. If we're hungry we usually have to make dinner or lunch but for snacks theres usually fruit in the fridge. But snacks we do keep in the pantry are more air popped chips, salted crackers, some biscuits and spreads. If we do have a lot of sugar its because we drink it since we do have a lot of fruit juices but I just water it down. Although my mom cooks a lot, we do have a lot of freezer meals but in freezer meals you don't worry about sugar. You worry about sodium intake but i don't really care for mine. But anyway since my mom cooks a lot, theres most ingredients than snacks in the pantry taking space. I grew up like this because my mom grew up on cooked hot meals instead of just grab it and eat it.

    But I'm obsessed with rice, breads and dumplings especially. Thats my addiction

  24. geg bomb

    July 27, 2019 2:51 pm

    the problem for me is even though i have no temptations in my fridge, i end up making cookies and eating half the dough – along with most of the cookies 😭😭

  25. Ali Jahani

    July 27, 2019 3:06 pm

    You are really awesome 🌟 and I enjoyed this video quite a lot because this has been literally my diet for a past 6 years and I do ingredients reading for every single thing I buy due to my gluten and sugar intolerant. It makes me annoyed that some people think I'm doing it because I'm weight-conscious but I'm doing it for my food allergy purposes.
    I know this diet may be hard at first but if you put your mind into it, anything is achievable. Thank you for sharing your knowledge with us and raising awareness. 💕😋

  26. K

    July 27, 2019 3:17 pm

    What about drinks like coke zero? Can you drink that freely as it has no sugar? I have heard that you shouldn't but that makes no sense as it has no sugar. I love sugary food but I know I need to cut it back. Coke zero taste so sweet and I wondered if it would be ok to continue with it.

  27. erlycuyler

    July 29, 2019 3:18 am

    Not a sugar addict. My problem is it's in EVERYTHING. Peanut butter,spaghetti sauce,even ketchup. And most breads.

  28. Graciella Harén

    July 29, 2019 12:09 pm

    I have eaten so much junk food and sugar most of my life and my belly was a bit to fluffy(i’m now 14) and i started to reduce sugar and junk food intake and i drastically lost weight and my belly slimmed down fast. It was a tough time tho. I lost really much weight in a short time. I ate to little when i thought i ate enough but i’m getting better now❤️ I still eat a bit of cake sometimes on social events and so on but in moderation❤️It’s really important to not being afraid of sugar and junk. It can lead to an eating disorder, and it is important to treat yourself in moderation if you feel like you want something ”unhealthy”. Enjoy it and don’t feel guilty afterwards❤️

  29. Beatrix Beczásy

    July 29, 2019 1:15 pm

    Try the banana+cocoa powder mix, it tastes like chocolate puding, you can also add some raisins and coconut to it

  30. Dark Rainbow

    July 29, 2019 2:56 pm

    I’m a real ingredient control freak. The easiest way to control your ingredients is to eat things not created by people (other than yourself).

    That means plants and sometimes parts of animals, not that nonsense sold by ConAgra and PepsiCo.

  31. Megan Marie

    July 29, 2019 11:12 pm

    Is YouTube trying to tell me I’m eating too much sugar by recommending me this video?

    Well, they’re right 😂

  32. Belly Button

    July 30, 2019 4:19 pm

    My problem is cheesecake if I could I would marry a cheese cake. I don't care what kind. I just love cheesecake. Choclate cheesecake, Strawberry Cheesecake, Bailys Cheesecake I love it all. Even Lemon cheesecake. If I look at cheesecake I fall in love. sometimes when I leave it in the fridge I am driving home I just cant wait to have cheesecake. Then when I get home I just open the fridge and look at it. I take out my spoon and eat the whole thing. I then am consumed with such shame and guilt that I don't know what to do.. So I eat another one…. I love cheesecake.

  33. Catherine J.

    July 31, 2019 6:27 am

    You're pleasantly nonjudgmental about sugar cravings. Definitely gonna check out the rest of this channel 😃

  34. Jaekyung Cho

    July 31, 2019 7:22 pm

    I agree with you on the last strategy! Too strict diet can cause relapse! I will allow myself to enjoy sweets on a special occasion. Instead, every day I try to limit added sugars! Reading label and eating fresh fruits was helpful for cravings for sweets. Thank you for the video 🙂

  35. Joseph Domino

    August 1, 2019 2:14 pm

    I follow pretty much everything stated. Also, eliminate regular milk (lots of sugar) and use almond milk. Two years ago I was flatlined at 230 pounds. Never eat dessert type food and I watch the carbs. Since then I have gained another 20. Where's it coming from? I plan to see a weight management M.D. Something is amiss.

  36. WayVisual LiuYangYang

    August 2, 2019 3:58 am

    Lol I already cut my sugar drink and only drink it when I'm on a trip with my family ( because my family don't like it when I buy mineral water when we eat on restaurant ) , it's been a long time since I ate cereal too even though I like it , I also somehow manage to cut coffee and I replace it with green smoothie . I can't drink gas drink since the beginning . But now I'm currently eating chocolate because we just bought alot cuz it's cheap day lol

  37. Laura Ancira

    August 2, 2019 5:09 am

    I don’t like unsweetened iced tea. But I reduce the sugar by asking for half sweet and half unsweet 😊

  38. Shes so Blessed

    August 3, 2019 6:39 pm

    Grandma 90 years old baked a cake all by herself. Dont disseapoint her. Omg i laughed so hard. Great video btw

  39. Sheena Orihuela

    August 7, 2019 1:46 am

    I stared being conscious about my sugar intake 21 months ago when my mother was diagnosed with pre-diabetes. I was addictive to soft drinks and instant coffee that i would have them multiple times a day- and let not even talk about the pastries, the 2 to 5 cups of rice in one meal (sometimes even for afternoon and midnight snack i would have them), not eating vegetables at that time, and no exercise at all. My first week of cutting soda was hard. Extremely hard. By second week, I started noticing that i would make excuses to add a little more citing that it's nothing compared to my regular intake, therefore I decided to stop drinking once and for all. What i didnt know was how they would visit me in my sleep. How I would wake up in the middle of the night with my heart racing with the distinct taste of RC cola or Coke in my mouth. How in my dreams, out of no where, i would open the refrigerator to drink water only for it to turn in to a soft drinks by the time i swallowed it. It was scary. It was scary as it was funny. I would still have dreams like that, but thankfully not as frequent as it used to be. It takes a lot of effort when you are used to eat everything except the heathy ones.

  40. Carina Dimyan

    August 7, 2019 2:46 am

    can you do a video on your journey to your career, i’ve been so interested in going in that direction and I wanna make sure that it is a stable job.

  41. Eika May

    August 7, 2019 9:02 am

    Youre the second holistic person I saw online. The first one is the holistic vocal coach, ariel. 😊

  42. Messi Comps

    August 8, 2019 11:57 am

    I'm actually watching cause the video and audio is just pleasing. Hair well done, litttle to no make up, good English, music isnt too loud… just a very well done video

  43. venus1264

    August 10, 2019 9:30 am

    I don’t consume any added sugar. It’s been a long time and I feel so much better. I also don’t crave it!

  44. flickchic238

    August 13, 2019 5:31 pm

    Thank you so much! I recently started eating healthier and sugar is something I became mindful about so thank you for your tips! You got a new subscriber 😉

  45. Stella Mantikou

    August 14, 2019 6:58 am

    7:58 Talk about stress..I have memories of cravings and withdrawal since I was a toddler (yes, a toddler), eating chocolate, ice cream and anything in between, even straight sugar cubes if nothing else was available. I was struggling with teeth and weight problems (duh!) and depression my whole life, even though I ate healthy, whole meals… I realized that sugar was an important factor in my..misery. Desserts seemed to be my friends at sad times, but was the enemy after all. The worst part is that I love making them more than eating them (my stress relief process untill now..) but the best part is that yes, you can cut "bad" sugar out of your life and find balance.

  46. Jamie Rio

    August 16, 2019 5:20 am

    Being a sugar addict is almost as bad as being a coke addict. I am a sugar addict trying to quit 🙁

  47. Parshwati Saha

    August 16, 2019 12:00 pm

    I have stopped added sugar now for almost 7 months, but my weight hasn't moved an inch. Dont know where I am going wrong.

  48. ravi 200124

    August 16, 2019 5:44 pm

    my loving Hugz n kisses to you my true sweet darling you…..💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💋💋💋💋💋💋💋💋💋💋💋💋💋💋💋💋💋💋💋😍🙋


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