If you can manage to get a good hold on your sugar intake each day, then you’ll usually see that you have fewer blood sugar spikes. These spikes result when your blood sugar levels get too high or too low in a short time. Here are a few ways that you can lower your dependency on sugar by cutting back on certain foods and changing the way you think about the meals that you prepare.


One of the easiest ways to decrease the amount of sugar you consume each day is to cut back on sugary drinks like sodas, juices, and sweetened teas. People often forget to count the calories and sugar content of the things they drink when they change their diets. If you want something to drink, then reach for a bottle or a glass of water, which is not only more hydrating, but also better for your body. Although milk has important vitamins for your bone health, you should also try to limit the amount of milk that you drink as well unless it’s lower fat milk.


There’s nothing wrong with enjoying a sweet treat every now and then. However, if you’re eating desserts every day and you find yourself reaching for something sweet with each meal, then you might want to rethink the food that you’re eating. Try preparing desserts with fresh fruits or those that are made with sugar-free ingredients. If you’re looking for inspiration, a personal chef or catering service might provide some options or show you how to prepare treats so that you can still enjoy the flavors you love without as much sugar.


One type of food that you might add to the meals that you make that you don’t think has a lot of sugar is a sauce. If the sauces that you use have a lot of cream in them, such as Alfredo, then you’re going to have more carbohydrates and sugars in those. Try to use fresh ingredients when you make sauces, such as tomatoes and herbs, instead of relying on sauces that are already prepared. Vinegar and olive oil pair well together for a delicious dressing for pasta and salads that is lighter and healthier than thick, creamy sauces.

Whole Options

Instead of foods that are heavily processed, try to eat foods that are in their natural state. Avoid foods that have a lot of preservatives and items that have a lot of colors added to them as these often have a higher sugar content. Try to make as many meals on your own as you can using fresh vegetables, fruits, and proteins instead of using a lot of bread and pasta.

Snack Options

You can enjoy snacks during the day, but be careful about the types of snacks that you choose. Cakes, cookies, and pies are often filled with a lot of sugar. They usually don’t give you the feeling of being full, which can often mean wanting to eat more of that kind of food until you have consumed too much sugar. Fresh fruit and vegetable snacks are good options as well as dried fruits. You could also enjoy cheese, yogurt, nuts, or plain popcorn as snack options during the day to cut back on your sugar intake.

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- Chef John Deatcher

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