How can I eat less sugar?

Dr. Mehmet Oz, MD
Cardiology (Cardiovascular Disease)
Instead of buying and consuming processed foods that include sugar, try buying healthier and whole-food alternatives with low or no added sugar. You can add up to one 1 teaspoon of sugar to these foods. This puts you in control of the amount of sugar you’re consuming.

Using fresh spices and herbs can trick taste buds into thinking you’re eating something sinfully sweet. Try adding cinnamon, ginger, nutmeg, vanilla or allspice to your coffee, cereals and baked goods.
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Dr. Michael Roizen, MD
Internal Medicine
It's tough: Recent research on rats found that they get the same neurochemical kick from sugar as they do from morphine, cocaine, and nicotine. We think that this surge of pleasure is behind sugar addiction in humans, too. (We also think the companies that are selling you added sugar know it and are trying to keep you addicted. But they won't miss you if you quit.) The good part: The principles we teach smokers to help them quit will help you kick your sugar habit. Here are six ways to set yourself up for success:
  • Make a pact with yourself to cut sugar out of your life. Studies show that making a serious commitment to doing whatever it takes to break an addiction is one of the most important steps toward beating it.
  • Set a quit date at least a month from today. Give yourself time to mentally prepare for the quitting journey and clear your pantry, car, desk, and gym locker of sugar in all its forms, including food and drinks containing honey or rice syrup and high-fructose corn syrup (that includes most ketchups, many sports drinks, and even coffee creamer).
  • Start walking 30 minutes a day. Like sugar, exercise releases mood-enhancing hormones. Later, when sugar abstinence causes a dip in feel-good hormones, you can add a tension-relieving 5-minute walk to this regimen.
  • Cut back gradually. Begin by reducing the sugar you add to tea and coffee. Then, substitute something healthy, like yogurt (without added sugar) and berries or unsweetened applesauce for two or three of the sweet foods you usually have.
  • Visualize a slimmer, healthier you going for a walk, sipping on water, or practicing deep breathing when you're stressed. A little role-playing helps you practice alternatives to eating under pressure.
  • Think of the three biggest reasons why you want to live a sugar-free life, write them on a card, and read them several times a day.

With a month of practice behind you, you'll be ready to weather the cravings that come when you first abstain from sugar. In time, your brain chemistry will readjust, and those cravings will stop. You will beat the addiction the food companies taunt you with. Bravo!


Continue Learning about Carbohydrates


Starches, sugars and fiber are the carbohydrates in food. Carbohydrates are a molecule that plants make during photosynthesis, combining carbon, hydrogen and oxygen. They are very important in your body's metabolism because they a...

re generally the part of food that is digested most quickly. Carbohydrates can give you quick energy, and cause a rise in blood sugar levels. Diabetics, in particular, need to pay attention to the carbohydrates they eat to help manage their blood sugar. Some carbohydrates, those found in whole grains and leafy vegetables, for example have a much slower impact on blood sugar than carbohydrates in fruits or candy. It's easy to consume a lot of carbohydrates, as foods like breads, pasta, cake, cookies and potatoes are loaded with them. Nutrition experts suggest that you should only get 45 to 65 percent of your daily nutrition from carbohydrates.

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.