7 Easy Food Swaps to Cut Sugar and Junk Food from Your Diet

#SugarBalancedLiving

Added sugar, countless sweeteners, refined carbs, and refined oils are the western world's favorite food obsessions... yet it’s no secret that they are some of the worst ingredients in our modern-day diet. In this post, we’re going to find where hidden sugar can be cut from your diet as well as go over 7 easy food swaps you can make to replace the sweet addition!

Nearly all health experts and doctors agree that if you have always wanted to eat healthier, drop some pounds, or start prioritizing your wellness, the number one way to get there is by reducing the most common toxic ingredient known to cause many serious health problems: SUGAR.

Did you know that your average American eats about 17 teaspoons of added sugar a day, and that’s not even including the sugars that occur naturally in foods like fruit and dairy. This is around double the recommended limit for men and triple the limit for women.

With statistics like these, it's no wonder that sugar is at the root of the increasing case number of health-related problems.

Diabetes and nonalcoholic fatty liver disease are on the rise, the obesity epidemic is out of control, and so many more health-related problems are on the uptake with sugar intake as the main cause.

But if this information is true, and it's no secret that this excess sugar and junk food in our diets is less than ideal for our health, why do so many people still struggle to limit the amount of sugar and junk food they consume?

How Bad Is Sugar for Your Health?

Honestly, there are many reasons for the problems we have in cutting back on sugar. But the biggest, most common reason as to why we struggle to cut down on our sugar intake even with the scary consequences, comes down to this: addiction.

Sugar is sweet and addictive... literally. Sugar, junk food, refined carbs, and other foods that act like sugar in your body, are even more addictive than cocaine. Yep, you read that right!

A study in 2007 found that 94% of rats tested would rather choose artificially sweetened water over cocaine (after being sensitized to the drug).

Furthermore, in a study conducted by David Ludwig and his colleagues at Harvard, it was shown that foods that raise blood sugar (or act like sugar in the body) even more than table sugar such as white flour, have a high glycemic index, and trigger a region in the brain “nucleus accumbens” which is the area in the brain that is ground zero for a drug abuse addiction.

Just take that in for a second… certain foods have an actual addictive quality. Trust me, I’ve had first hand experience with sugar and junk foods. And this addictive draw makes the thought and action of going cold turkey with sugar feel completely overwhelming.

Making things even more difficult, we're only looking to cut down of the obvious sources of sugar in our food, like candy, chocolates, and baked goods.

But the not-so-obvious and hidden sources of sugar found even in so-called “healthy” options make it more difficult to reduce our sugar intake. You may be surprised to learn that a lot of seemingly “healthy,” “low calorie” options are packed with sugar too.

And this sugar deception leaves us on a nightmarish roller-coaster ride of sugar cravings, one that we don’t know how to bring to an end. Energy ups and downs, skin breakout, mood swings - you name it, it probably happens.

In fact, excess consumption of sugar, especially in the form of processed foods, has been linked to some of the most common scary diseases like obesity in children and adults, type-2 diabetes, and even cancer.

So what should you do about sugar?!

You don’t need to cut sugar from your life altogether and/or go cold turkey straight out of the starting line. Although limiting sugar and junk food from your diet is the ideal choice, you don’t need to do it all at once. Small gradual changes in your diet are often more effective and end up lasting longer than attempting to jump straight to going cold turkey.

Furthermore, being strategic in what you choose, from what you cook with, to drinks to dressings, you can significantly reduce added sugar, and therefore the health drawbacks that can come with high sugar diet and binge eating behaviors.

Making simple and easy healthy swaps in your everyday diet can drastically decrease the amount of sugar and even empty calories you eat.

Now this doesn't mean our healthy alternatives to sugary foods are going to be "sugar-free" artificially sweetened swaps. No Splenda, Equal, NutraSweet, or Sugar Twin sweetened foods.

I am a big advocate against artificial sweeteners and sugar alcohols. While foods and drinks like sugar-free toffee squares and diet sodas are labeled for the health-conscious or diet consumer... I say hold up before you go replacing all sugar in your diet with the fake stuff.

The Truth About Artificial Sweeteners

Not only do artificial sweeteners, like Splenda, Equal, NutraSweet, Sweet and Low, actually make you CRAVE more sugar, but there is a lot of conflicting information and studies pointing to the possible risk of many popular artificial sweeteners.

And according to data shared by Healthline, new research has shown both those who consumed artificially sweetened beverages and those who drank regular sugar-sweetened beverages were both at elevated risk for coronary heart disease and other cardiovascular issues — while the study couldn’t show a connection proving that sweeteners directly caused disease, there was a scary association.

One of the biggest struggles we have when pinpointing exactly what's wrong with artificial sweeteners is that many artificial sweeteners have a history of questionable research and some artificial sweeteners simply don’t have any reliable long-term studies.

If you want to learn more about the details behind sweeteners like sugar alcohols, aspartame, stevia, and more, I cover it all over in my blog post: The Scary Truth About Sugar Substitutes.

Instead of resorting to those chemical-filled alternatives, opt for natural and whole food sources of sweetness.

When you stop using artificial and processed sugar, you'll be so surprised to discover how your taste buds change for the better. Your palate will become more sensitive to sweet tastes and can appreciate the true flavor of fresh natural sweetness from foods.

So, instead of swapping out sugar for Splenda, let's try something different... what if you could just make a few simple swaps that could reduce the amount of added sugar you consume? It'd be amazing right?!

Well, it's totally possible and I've come up with a list of easy-to-incorporate sugar-free swaps that'll work perfectly as a simple yet effective way to limit added sugars.

Moderated sugar from natural sources is healthy for our bodies to run optimally. That's why we're not here to eliminate sugar completely, we just need to start getting our source of sugar from the right natural sources and cut the processed.

To help set you up for success, here is a simple guide to making healthy added sugar-free swaps for common household foods and drinks you can implement today. Trust me these simple food swaps can make a huge difference in helping you achieve your health goals.

What Is the Difference Between Naturally Occurring and Added Sugars?

One important distinction before going into the best sugar free food swap-outs is to differentiate the type of sugar you need to reduce. It is important to understand that there are two different types of sugar: natural sugars and added sugars.

“Sugar” is a term which has become vague and seems to encompass many different sugary things, from fruit to cupcakes.

People will sometimes make distinctions between natural sugar like that found in fruit and honey, which we’re told is an okay sugar to eat, and refined sugars such as table sugar and corn syrup, which we’re told to avoid. However, that’s not the complete truth. Let’s get a little more specific.

Firstly, there are different types of sugars that occur naturally: fructose (found in fruits) lactose (found in milk and dairy products) and glucose (your body's main source of energy) found in fruits, veggies, rice, etc.

And then there is sucrose, also called added sugar or table sugar, which is normally refined sugar or a sweetener. Added sugars are any form of sugar that can be added to food, typically processed foods, and include white sugar, brown sugar, raw sugar or any other code word for sugar.

In a natural whole form like in whole grains or veggies, sugar is energy for your brain, muscles, and organs. The best form of this energy is from fruits, yogurt, milk, vegetables, and complex carbohydrates that have fiber, vitamins, and other minerals our bodies need. The fiber helps you metabolize the sugar, easing the effects sugar had on your blood sugar levels and insulin.

The problem when it comes to many alternative sweeteners, even natural ones and high fructose syrups outside of added sugar, is that when you look at them, the sources of the sugar are different, they lack natural whole food fiber (which slows digestion and spikes), and your body can't fully tell the difference.

While the more unprocessed and pure sweeteners like honey and maple syrup may not raise blood sugar levels as quickly (making them a slightly better option than regular sugar), whether it’s white sugar, honey, agave, or corn syrup, they're all processed in a similar way.

Meaning, if you like to consume large amounts of a natural sweetener like honey, you’ll be increasing your risk of insulin resistance, high blood pressure, and the list goes on.

This doesn't necessarily mean you’re destined for a life without sweet tastes - there are, in fact, some viable alternatives.

In order to help set you up for success, here is a simple guide to making healthy added sugar free swaps for common household foods and drinks you can implement today. Trust me these simple food swaps can make a huge difference in helping you achieve your health goals.

1. Swap Breakfast Cereal for Oatmeal

No matter what 'healthy looking' label a cereal box has, it is almost impossible to find a healthy cereal breakfast option. Cereals are one of the most commonly consumed added sugar laden breakfasts.

This isn't much of a surprise when you are buying cereals full of marshmallows or inspired by cookies, but even cereals branded and marketed as "healthy" can have tons of sugar too.

Popular healthier branded breakfast cereals like Raisin Bran, Kashi, Oatmeal Crisp and Honey Nut Cheerios are classics, but the added protein in these varieties don't make up for the fact that some servings clock in with 14, 11, or up to 17 grams of sugar - and that’s not even including the preservatives and genetically modified ingredients. That sounds not only nasty, but more like dessert than healthy breakfast options to me!

Instead of high sugar cereals in every color and flavor, make your life and choices healthier by simply cutting breakfast cereal and opt for oats and you'll save yourself a ton of sugar in the process.

If you feel like plain oats are too bland for you, then you can spice things up with cinnamon or add some fruit.

You can drizzle honey or maple syrup if you need to work on adapting your palate to sugar-free options. Although this will still count as adding sugar to your breakfast, you'll at least be in control of how much you are adding and it'll allow you to slowly reduce the amount of sugar you consume until you become accustomed to sugar-free food.

You can also mix thing up by making baked oatmeal, overnight oats, or even choose one of the healthiest breakfast cereals options: sugar free Shredded Wheat, or a healthier cereal like low sugar option Weetabix.

2. Swap High Sugar Drinks for Sparkling Water

Added sugar is unhealthy when consumed in excess. However, drinking your sugar intake may be especially harmful. Research shows that consuming sugar in liquid form is much worse than getting it from solid food.

The biggest concern when it comes to liquid sugar calories, is that your brain doesn’t register them in the same way it registers the calories from solid food.

It's been shown that drinking calories doesn’t elicit the same fullness signals as eating them. As a result, you end up craving more sugar and eating many more total calories later in the day. That's why high sugar drinks like soda are among the worst things you can put into your body.

So, instead, swap high sugar beverages like sodas (think; Coke or Pepsi), fizzy drinks, fruit juice, store-bought smoothies, flavored coffees and iced teas, hot chocolate, lemonades, and energy drinks for cold water and unsweetened sparkling water or flavored sparkling water, homemade smoothies, coconut water, unsweetened tea and coffee.

While diet soda may seem like a better choice, they contain artificial sweeteners, which like we discussed earlier have been shown to be less than ideal choices.

If you only like your tea and coffee sweetened, then try to find a lower-sugar strategy like adding cinnamon or pure vanilla extract to add flavor without the fake sweetness.

3. Swap Reduced-Fat or Flavored Peanut Butter for Plain Peanut Butter

The only ingredients in peanut butter or basically any type of nut butter from pecan to almond butter, should just be nuts and salt.

Most brands add sugar to their regular nut butter... it’s sad but true. A lot of people are buying regular nut butter without realizing how much sugar is really in them.

Big brands like Jif and Peter Pan generally add around 2 grams of added sugar to the 1 or 2 grams of natural sugar from the peanuts or almonds per serving, and ‘specialty’ butter like the MaraNatha Caramel Almond Spread can hit 11 grams of sugar per serving.

So, be sure to check the label for added sugar and look for unsweetened labeled nut butter.

Furthermore, I also suggest that you keep the healthy fats in peanut butter, by not opting for reduced-fat peanut butter. The fats in most nut butter especially peanut butter are healthy. Usually, when the fat is removed in peanut butter, sugar and chemical preservatives are added - which of course are big no, no's!

4. Swap Granola Bars for Nuts or Trail Mix

We all know that candy bars are loaded with sugar and are super unhealthy. But listen up: if you’re eating granola or granola bars as your healthy candy bar snack alternative, you’re most likely getting a large dose of SUGAR too!

Yep - granola is usually poised as low-fat super healthy food, with label claims such as “high protein” or “high in fiber”, but once you start reading the ingredients you might be surprised to see how much sugar and CALORIES are really in it.

Even “healthy” snack bars - from granola bars and cereal bars, to kid’s fruit snack bars that often feature labels such as “no added sugar” or “no refined sugar” - are surprisingly still high in sugar, just found in the form of honey, fruit juice, fruit puree, maple syrup or even artificial sweeteners.

You can find granola and snack bars that are low in sugar, but I recommend ditching them altogether and swapping them for natural whole food like nuts, seeds, unsweetened full-fat yogurt pots, or some unsweetened trail mix instead.

5. Swap Ice Cream for Whipped Heavy Cream and Berries

I scream, you scream, we all scream for ice cream! This frozen snack maybe America’s favorite dessert, but while an ice cream cone may sound like a yummy idea all the time, it only be an occasional treat when you have a healthier diet. So, how do you fulfill the craving for a sweet creamy sweetness without all the added sugars.

Heavy cream (or coconut cream for a vegan option) can make for a fabulously sweet and cold substitute.

All you need is an electric or stand mixer. Simply dump your chilled cream and optional stevia drops (to taste) into the mixing bowl and beat it until it’s fluffy with stiff peaks. Freeze to get a colder treat that’ll make you forget about the actual ice cream. Top with berries or fruit of your choosing for an extra sweet bunch and for a healthy dose of fiber, nutrients, and antioxidants.

6. Swap Pretzels and Chips for Nuts and Other Healthy Salty Veggie Snacks

Salty, crunchy snacks like potato chips and pretzels snacks are arguably some of the most tempting snacks. With so many options and flavors from barbeque, pickle to salted caramel, there are endless chips leading to crunchy temptations.

Well, as you've most likely already concluded, that bag of chips is not-so-good-for-you. Potato chips are highly processed refined carbohydrates, which means they spike your blood sugar levels like added sugar and chips are high in sodium and often contain unhealthy fats.

Just to make matters even worse, most potato chips are cooked in industrialized oils like canola oil, soybean, and vegetable oil. These oils are very high in polyunsaturated fatty acids (PUFAs), which promote inflammation and the accumulation of toxins in body fat.

If you think pretzels are the “safer” of the traditional salty, crunchy snack items, think again. Pretzels may be low in fat but they have zero nutritional value whatsoever and are usually made from refined flours. Pretzels are also a concentrated source of high-glycemic carbs, which means they'll impact our blood sugar and energy levels.

What should we do when the crunchy, salty snack urge strikes?

Again, why not snack on a handful of unsweetened roasted salted nuts instead, and savor every crunch? Roasted seaweed snacks or baked kale chips also make for a nutrient-packed option. Pickles and olives are other guilt-free options they’re low in calories and provide some salty, tangy flavor.

Lastly, why not opt for a simple yet lovely snacking classic: cheese.

Cheese is low-carb and can be made crispy. Parmesan or cheddar crisps that are baked in the oven are an easy swap.

7. Swap a Starchy and White Side Dish for A Green One

Bread, white potatoes, noodles, carb-ey casseroles, pasta, and rice are typical sides served with meals. But these starchy and white carbohydrates have a high glycemic index because they are very quickly digested by the body and lead to blood sugar spikes.

Try to choose a veggie-based side dish like kale, green beans, broccoli, spinach, collard greens, or cauliflower for a fiber-filled, low carb, and nutrient-rich side dish. The more veggies you eat, the less room in your diet and cravings you'll have for other junky stuff.

If you do want to choose a starchy side dish, try to select whole-grain carbohydrates like whole grain bread, wild rice, quinoa, or brown rice.

Bonus: Baking and Cooking Swaps

Consuming excessive amounts of processed sugar, most artificial sweeteners, and many added natural sweeteners like coconut sugar and maple syrup is very likely to increase your risk of insulin resistance, high blood pressure, and the health risk list goes on.

But this doesn't necessarily mean you’re destined for a life without sweet tastes outside from raw fruits - there are, in fact, some viable alternatives.

Making treats and desserts into artificial sweetener free and added sugar free options is indeed possible. Check out these sweet baking swaps to use instead of sugar:

Sugar-free baking alternative: Dates

Dates were something I never ate when I was a child... I hated dried fruit, and I thought they looked nasty and would taste like their almost doppelganger cousins, prunes. However, when I decided to cut the sugar in my diet and started relying only on natural sweetness, I realized just how amazing, delicious, and versatile dates are for healthy baking.

Not only are dates nutritious, but they also work as an amazing natural binding agent due to their sticky texture and add a fantastic natural sweetness to any dessert. You can simply blend dates up to make sugar-free caramel and candies, or mix them up with other wholesome ingredients to fudge-like desserts like brownies! There are so many scrumptious healthy desserts that can be created with dates.

Sugar-free baking alternative: Unsweetened Applesauce

In many recipes, applesauce can be substituted for sugar equally: 1 cup applesauce for 1 cup sugar, for instance. Because applesauce is a wet ingredient, you might need to reduce the amount of oil or another liquid in the recipe since the texture will be “wetter” with the applesauce — but you’ll get all the sweetness without the sugar hit.

Sugar-free baking alternative: Banana Puree

Bananas are an excellent source of potassium, fiber, and also make for a great natural sweetener with a lovely subtle banana-ey flavor. Mashed over-ripe bananas make a perfect healthy natural sweetener, thanks to their natural fruit form, nutritional benefits, and sweetness. Just be sure to not over consume bananas, as it can be easy to overdo fruit (remember, fruit still contains fructose) like when mashed or blended.

Sugar-free baking alternative: Stevia

Pure 100% stevia is one of the best sweeteners out there. It has no bitter aftertaste, it has zero calories, zero carbohydrates, none of the nasty side effects of artificial sweeteners, and because stevia is way sweetener than normal sugar, it only requires a few drops to sweeten whatever you’re eating/drinking. Just be sure to note that because it tastes so sweet, it should be used in moderation to avoid sugar cravings.

Sugar-free baking alternative: Monk Fruit

Monk fruit sweetener, a popular sugar substitute among low-carb dieters, is made from extract derived from dried fruit - basically dried monk fruit juice. While monk fruit when extracted is 300–400 times sweeter than cane sugar, monk fruit sugar or powder contains no calories and has no effect on blood sugar.

This super fruit is not just full of healthy antioxidants and vitamins, but also works perfectly in a variety of foods and drinks, like coffee, yogurt, and baked goods.

There You Have It... Easy Food Swaps to Cut Sugar and Junk Food from Your Diet!

When it comes to your health and wellness, it’s the little, everyday choices you make that can have the biggest impact on your future well-being. Your diet is a crucial way you can control what your life looks like decades from now. No matter how old you are, it is vital that you cut back on foods that negatively affect your body and provide minimal to zero nutritional value, and opt for foods that are nourishing and kind to your body.

It’s important to know clean eating isn't about never going near an added sugar treat or white bread again but, rather, it’s about breaking the craving cycle, controlling the total amount you eat and drink, and consuming it only as an occasional moderated treat in conjunction with a healthy diet.

These swap ideas may seem individually insignificant, but trust me, when you combine them and apply them to your diet, your body will tell the difference and you'll notice a big change not only in your cravings, but also your general well being.

Believe me when I say that just by following through and making these sugar-free swaps, you could save yourself tons of grams of sugar per day. And hopefully these easy swaps have given you a good idea of how to eat healthier without relying on artificial sweeteners. Choose real food instead, right?

Start small. It may seem overwhelming to clean out your kitchen and start swapping, but don't worry. Today, try to make one swap that will eliminate unnecessary sugar from your diet. And try to make another swap tomorrow. Small changes can lead to a huge long term difference.

Before you go, I just have to say, even with all this craziness of kicking off a healthier diet, I'm really proud that you’re taking the steps forward for reducing sugar in your life, and create a sugar balanced lifestyle.

I know that sugar’s obsessive pull, including endless cravings, can make cutting down on high blood sugar level spiking and high fructose foods/drinks feel impossible, but you can defeat it.

You ARE strong and you can bust those nasty cravings and negative eating habits and live a happy healthy lifestyle without sugar controlling your diet. I’m so excited for you to start cutting down on sugar and getting your balance, that I've even put together some complete and really useful steps on cutting back sugar!

Check out my FREE ‘Ultimate Guide to Crushing Your Sugar Cravings’ Downloadable Guide.

Learn my ‘essential’ steps to help you crush that frustrating and annoying sugar craving once and for all. This guide + worksheets will allow you to learn exactly how to live with a positive and not overly restricted sugar balanced diet.

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It’s your turn!

What are your fave sugar-free food swaps?

Let me know in the comments or on Instagram @itsisabellem using #SugarWithIsabelle!

That’s it from me, 👋

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