How to Effectively Cut Back on Sugar

We all know sugar is bad for your health. It causes or triggers many different illnesses including diabetes and heart disease, but it also hurts your teeth. Sugar is the number one reason for tooth decay. If you have a problem cutting sugar out of your life, here are a few things you can try to help.

  1. Do a Cleanse – NOT a juice cleanse, or a detox cleanse for your body. The cleanse you need to do is a kitchen/pantry cleanse. Go through your fridge and pantry and pull out any food that has excess amounts of sugar. Basically, fresh fruits, vegetables, herbs, and carbs are safe. Chips, cookies, jams, syrups, milk and white chocolates, fruit juices, and sodas need to go. You don’t have to eat like a rabbit, but eliminating as much junk food as you can will make it easier for you to start fresh.
  2. Check Labels – Start checking labels. Instead of comparing between two types of foods and choosing the one with less sugar, make a limit for the grams of sugar per serving you would like to stick to. Do not buy anything that goes over the sugar limit you have set. Also check for high fructose corn syrup, dextrose, sucrose, glucose, malt, and maltodextrin. If those ingredients are listed in the top 10 ingredients, buy a different product.
  3. Modify Your Behavior – You have to make an effort not to grab the chocolate bar or ice cream. Every time you reach for junk food, you have to actively make the decision not to go for the unhealthy route. It’s very difficult to do since sugar can be as addictive as some drugs, but if you take it one craving at a time, you can do it! It will get easier over time. If you need something sweet, eat a small serving of fruit or very small portion of what you are craving. Eat it VERY slowly and savor each bite. Slowing it down helps prevent overeating.
  4. Try a Fast – Try fasting from sugar for a week. Give yourself a limited time just to test it out. A week is enough to help reset your body and taste buds so that transitioning off sweet foods gets a little easier.

If you have any questions or notice you have a cavity in need of filling, visit Candlewood Dental Care. Dr. Lorraine Burio has been treating and educating patients for over twenty-five years. Our offices are located in New Fairfield, New Milford, Danbury, and Sherman areas of CT and Pawling, Patterson and Putnam Lake of New York. You can call us at 203-746-1200.