You know why I’m writing this post? Because I need to hear it.
While our family has made huge strides over the past few years in Our Healthy Eating Journey, my one major struggle remains: I really like sweets.
Yes, I’ve given up all forms of soda and have switched to healthy beverages. Yes, I’ve switched from white sugar to sucanat, honey or real maple syrup. So in those ways, of course I’m eating much healthier. But still, while these are healthier sugars and are much better than processed sugar…they are STILL sugar.
Too much sugar (in any form) can suppress our immune systems, mess up our blood sugar and insulin levels, make us feel sluggish, cause depression. Sugar can cause heart issues. Sugar can make us gain weight.
Sugar tastes really, really good.
And sugar is addicting.
I’m not really convinced that any one of the Steps Toward Healthy Eating is more important than another. I truly think that each little (or big) thing you can do to improve your health is a step in the right direction whether it’s eating more fruits and veggies or switching to whole grains. But doesn’t it sort of make sense that if you make all kinds of healthy changes, but you’re still eating a lot of sugary foods…you’re kind of taking some steps backward health-wise? Our bodies are busy trying to make good use of all the healthy foods we’re feeding it, and sugar sort of sets us back one sweet morsel at a time.
Am I saying that we need to give up sugar altogether? Good grief, I hope that’s not what I’m saying.
No indeed, I just had a meeting with myself and I have decided that we do not all have to give up sugar entirely. In fact, while giving up sugar entirely would be good for us in some ways, it may cause us to have an “all or nothing” mentality as in…eat no sugar for several days or weeks, then finally cave in and eat a whole bag of chocolate covered sugar with sprinkles, and a side of ho-hos.
I think that if we can achieve a healthy balance when it comes to sugar, our bodies will thank us, and so will our sweet tooth.
- If you are in the habit of eating sweets during a certain time of the day, make a conscious effort to DO SOMETHING ELSE during that time period. Pray, read your Bible, call a friend, play a game with your kids, exercise, paint your nails…anything to distract you from your habit of sugary temptation.
- Eat fruit to satisfy sweet cravings. Fruit tastes so much better when your palate isn’t covered in sugar.
- Instead of cookies and cakes, make sweet treats that are lower in sugar like muffins or a biscuit with a little honey drizzled inside.
Allow yourself some of your favorite treats every now and then. But you’ve gotta make those sugar calories worth it. Don’t settle for sour gummy goobers if you don’t even like them. Say NO to the sweets that you aren’t really big on and savor your favorites every once in a while.
So…what are your thoughts about eating less sugar? Is eating too much sugar a struggle for you? What tricks have you found to eat less and find a healthy sugar balance?
Be sure to read the other posts in this series:
Switch from White to Brown; Eat Out Less; Invest Money in Good Food;
Healthy Beverages; Drink More Water;
The Decision to Eat a Healthy Diet; Eat More Fruits and Veggies
elizabeth says
My husband & I went on a starch-free diet for one month (no fruit, no carbs, and only low-carb vegetables). It was hard.
But ever since, incidentally, our tastebuds are more sensitive. Vegetables taste sweeter, and fruit is delicious. We still eat sugary things, but sugar is not automatically good. Processed treats taste off, and rich things are overwhelming. We need a lot less sugar to be happy, and too much sugar is gross tasting.
However, I imagine this is not the path most people want to pursue. I wouldn’t do that diet again just for the tastebud changes! :)
Stephanie says
In our family we are making a conscience effort to eat more healthy ,and cutting down on sweets was a HUGE steps for me, and what i did to really help me, was I PLAN on eating sweets. No spontaneous eating. Most of the time I bake cookies/cake etc. on friday and PLAN on eating 1 cookie after dinner or one small piece of cake. I think the planning (and sticking to it) has really helped me, because then I know when im going to do it, I know its coming up so im not so tempted to cheat, and its something I look forward to as well.
Bekki says
How I love my sweets! One thing I have been doing is writing notes to myself about how I think, feel, taste, etc. when eating a treat. I quickly noticed that if it had cinnamon or mint in it I ate less and my craving was satisifed. I am not a chocolate person as much as I thought I was. Who knew. So I have been trying to eat cinnamon toast, apple, peach, or pear, butter on a buiscut, or cinnmon applesauce instead. It is amazing how much beter I feel. I still have other things on occasion but I am not scrounging around looking for the perfect treat. I know what works. I also know exactly what is in all of those foods as I made them myself. Now I think I need some cinnamon! :)
Ann says
I bake a lot less sweets than I used to, and I’ve found that I no longer crave them like I once did. I used to have sweets multiple times per day, now it’s a couple of times per week.
There’s a really, really good lecture on the toxic effect of sugar on our bodies called Sugar: The Bitter Truth. I highly recommend it. Here’s the link: http://www.youtube.com/watch?v=dBnniua6-oM
Jenn (GH) says
I used to a be an out of control sugar addict. Then almost 3 years ago I went cold turkey and for 2 years I didn’t eat any sort of sweet treat regardless if it was made with natural sugar or not. It was difficult in some ways but I felt amazing in other ways. This past January I started allowing myself to eat natural sugars again (maple syrup and honey mostly) and homemade treats that use these ingredients. Since I don’t like to bake it works really well for me. I enjoy sweets every now and then but I’ve definitely reduced my sugar intake. You’re right fruit taste amazing now. So much better than when I ate waaaay too much sugar.
Shannon H. says
This is timely, since we’re heading right into the holiday season, which is always laden with sugary goodness at our home. This is probably why we’ve adopted the tradition of taking a sugar fast at the beginning of the year, usually for an entire month. I have found that any time of year, when I fast sugar, even for a few days, it helps me realize how much sugar I’m eating, and cut back drastically, even when the sugar-fast is over. It kind of helps bring balance to my sweet-eating.
I think eating something with a little raw honey is a good, nutritious way to satisfy a craving, and I’ve found that just drinking a glass of water or munching an apple does away with candy/cookie cravings as well.
Sarah Falk says
We just recently finished a month-long “sweets” fast. Being a fast and not a “diet” made all the difference for me because it seemed more serious. =) I still had honey in yogurt, and a few other things like that, but no cookies, cakes, candy, etc. Anything that could count as dessert was out. The cravings were really bad the first two weeks or so but, several weeks after finishing it, I still don’t crave it like I did! I am eating way less sugar, and like another commentor said, it doesn’t taste near as good!! I’m excited that while the purpose of my fast was not to curb my sweets habit, that was definitely one of the by-products!
Amanda says
One thing that seems to help me when I need to kick my sugar monster’s butt is to quit buying sweets and instead buy a few really GOOD and really DARK bars of chocolate. Then when I get the inevitable sugar craving mid afternoon or after dinner I have a healthy snack followed by a small piece of chocolate. The snack helps if i am hungry and the little bite of chocolate satisfies the craving. Plus if i really splurge on the good stuff I don’t have the urge to just devour the whole thing and I savor the little luxury more. It doesn’t take me too long (a week or less) to notice a huge decrease in sugar cravings, and eventually I stop craving it all together but don’t feel deprived in the process.
jeni says
oh now I feel guilty. I just popped in some cookies in the oven and sat down to read your blog! lol. Oooooooooooh well. There’s always tomorrow!
Michelle says
I gave up sugar 7 months ago–and am so happy that I did. I have eaten a bit or 2 of things that I can tell have sugar added to them (for example: I ate spaghetti at a friend’s house & the sause was really sweet; ate an off-brand of Wheat Thins & could taste that they were sweet). And I really don’t like the taste–it is too sweet.
I have been using Stevia as a sweetener: (in my smoothies, homemade lemonade, etc.) I also use sugar-free maple syrup & honey that my father-in-law gets from his bees.
My goal is to be sugar-free for 1 year, but I don’t think I will ever go back to white, refined sugar even after my year is up. I too have found that fruits are sweeter & are a great sweetener in my foods too.
Sea says
We have also made a journey to healthier eating and boy the last month I really noticed how down I was feeling and I consumed more sugar than usual! In my good moments what I do to help myself (and role model for my kids) is to pray throughout the day to eat foods that will nourish my body and soul. Then every 3rd day I will have a small treat- chocolate. When I am consistent in doing these two things my sugar intake is down and I am a much happier person!
Danielle B says
I can take or leave sugar. (I’m lucky I know lol) Some months I will crave it during that lovely time of the month, while other months I’ll crave salt! But once that week is over, I’m done.
But my HUGE downfall is fast food. And yes, that’s worse than sugar, IMO.
McKinsey says
I gave up pepsi and coke about a month and a half ago and I have had no blood sugar drops at all. I was crashing every day and for me it was scary, my sister is diabetic (it runs in my family). If I eat something with sugar at night before bed, I don’t sleep at all and am so achy and sore the next day. I’ve often wondered if I’m not super sensitive to sugar. I am overweight and want to get off sugar completely (except natural) and only have an occasional treat. It’s really hard to retrain myself when I grew up in a white sugar, white flour home. But I am slowly changing things over and I have noticed a big difference when I make muffins with ww flour and honey instead of white flour/sugar. I can tell in how I feel.
Thanks for reminding us all Laura!
Jessie says
I made the terrible but inevitable decision about a year ago to stop eating sweets. Just honey and maple syrup for me, in strict moderation, and occasionally some very dark chocolate! I even try to avoid fruit juice. I have sugar on Christmas and my birthday (if I don’t slip up, of course, which has happened).
All I know is that if I eat some sugar, I just want more and more, and if I don’t get it, I get *very* cranky. My husband has cut back, but he’s not as strict about it as I am, because it doesn’t seem to affect him as much.
jerilyn says
Hello my name is Jerilyn. And I am a sugar addict.
It’s gotten better, kind of. I did notice that I was always sick last year and I attribute that, in part, to lots of sugar (and a baby who didn’t like to sleep through the night!). I’m still working on getting better and I hope to improve a lot before my next pregnancy as I gained a lot in my pregnancies due in a large part to sugar.
Kathy says
Oh, alright. You don’t have to be so pushy about it!
(ha. just kidding)
Actually, Laura, what you wrote is exactly what I’ve been trying to avoid thinking about lately. I KNOW I need less sugar. There are so many great options that can help cut down (other tasty foods, activities, etc.). And it’s wonderful that we’ve been making gradual healthy changes in our diet overall… so why mess it up with an unbalance of sugar??
Thanks for the push in the right direction, and especially for reminding me that it’s not necessarily an all-or-nothing thing. I have a hard time with that sometimes.
Here’s to less sugar, and to us not really missing it!
Erin says
You know it’s really weird but I find that eating a ruby red grapefruit curbs my chocolate cravings.
I have also been told that chocolate cravings in particular are a sign of magnesium deficiency.
Bobbie says
Great post! Of course yesterday was my birthday and as a treat I fixed your buttermilk cake with chocolate fudge frosting! Oh, my, was it good!
Anyway, for the last couple of years we too have been on a healthy eating diet. My youngest child has Down syndrome and although she had no major health problems, she used to get strep throat regularly every winter and have one cold after another!! Since I have eliminated as much sugar as possible, and use only honey and sucanat for baking, she has been much much healthier!!! She loves fruit, I juice carrots and celery with fruit, and she drinks some green smoothies!! We have all been way healthier! God’s way is always better.
We are not sugar free by any means, but it has made a difference for our family.
Now my 13 year old son is growing like crazy and eating everything in sight and has discovered how good Dr. Pepper tastes. Alas, even though I may not buy any of this, he still gets it when he can (at church socials, etc). I’m just trying to keep what I have on hand here as healthy as possible!!!
Thanks again, great post to make us think.
Dakota says
Perfect timing on this post! I’ve been a sugar addict for as long as I can remember. I gave up all things sweetened with honey, sugar, maple syrup, or other sweeteners for about a month. It got easier as they weeks went by, but 1 taste of sugar and it’s been a tailspin back down. I haven’t figured out how to allow a little without going overboard.
One thing that helps me is to have a nonsweet breakfast. Veggie scrambles, omelets, savory oatmeal, leftovers from dinner, etc. I’ve found if I start the day off with sweets (even fruits), then I crave sweets the rest of the day.
Ariana says
Cane sugar (including sucanat) is very addicting for me. Honey, maple syrup, etc is not so I always try to get back to those sweeteners to help me overcome my sugar battle. When I want to be even healthier, dried figs really take the edge off (dried dates if I need more help). Thank you for your continued support to eat better!!
Celeste says
Ann! I’m so glad you posted that link (Sugar, the Bitter Truth) in your comment. I watched that last year, and it really changed my perspective on sugar. I’ve wanted to share it with others (because people look at me like I’m crazy when I say anything about how bad sugar really is), but haven’t been able to find it.
After watching that video, sugar has become so much less enticing for me. I still like chocolate once in a while, or treat myself to a coffee drink – but those are becoming fewer and farther between. I find that when I do eat sugar, I just don’t feel good. There are even times when I will get a migraine if it’s a high concentration.
It was hard to grasp that I had to give up something that I love so much, that has been part of my life forever. But I’m so glad I did. We still have treats here and there, as I have a 7 y/o whom everyone tries to give sugar to…. but the HFCS has been eliminated completely as well as those nasty chemical substitutes.
Thanks for this post. How refreshing to know that I’m not alone! In my circle of family and friends, it often feels that I am in these choices.
Susan Alexander says
I need this! I really do! Sugar is my husband and my biggest enemy! We just love it soooooo much. I cannot get him on board with cutting way back, so that makes it very very hard for me… And then he does stuff like splenda or diet sodas to make up for it and I think those are almost worse! Sigh… I’m sitting here at breakfast time craving something sweet. :(
Dana says
I am SUCH a sugar addict.
And not the good kind either. Or even chocolate. I crave those candies that are pretty much pure sugar (jelly beans, Skittles, Twizzlers, jawbreakers, Peeps….yum!). I’ve given up desserts for Lent the past few years and it’s helped a lot, but I always seem to fall back into it. Just grabbing a bag here and there always makes me crave more. Halloween and Easter are the worst, cause they have the best candy. My boss currently has a basket of free-for-all candy sitting in her office that she confiscated from her son’s Halloween candy. What temptation!
Jessica Nunemaker says
But…it’s winter! It’s Indiana! I need insulation! ;)
The timing on this post is great — I just ate three snickerdoodle cookies for breakfast.
I don’t make a habit of it but, hey, I’m active, I’m my ideal weight, I don’t drink pop, and I despise fast food so I like to think it all kind of balances out in the end.
Ingrid @ Celebrating Suburbia says
I have a sweet tooth, too!
However, I have noticed that the less sugar I eat (even natural sugars), the less I crave it. Being pregnant has given me the motivation I need to try a little harder and pay attention at what I’m putting in my body. I also am cutting back on the amount of honey I put in my yogurt and oatmeal.
Good luck!
Kate says
I cut sugar out of my diet back in January. I only allow myself 15 g of sugar a day. I haven’t cut carbs, but I allow carbs from grains at only 1 meal each day.
I feel so much better, better energy, clearer and less wrinkled skin, lost 30 pounds and have no food cravings. I do not use sugar substitutes – I just don’t eat baked “goodies”.
I am also at very high risk for diabetes and consider this a life time/life style change. It is definitely a change I can live with now.
Ashley says
What a timely post … I had just been looking into how I can make my kitchen a healthier place to eat and was going to start with substituting my white sugar with sucanat. I had planned to purchase it on Amazon, then I had a gross discovery today (Google “Amazon controversy” and you’ll see what I’m talking about) that made me cancel my membership with them. I need to research where I can buy whole foods locally now and pray God stretches my money a little farther since I won’t get the discount I could have gotten through Amazon.
Danielle B says
The book was pulled! Woo-hoo! Altho, there are MANY questionable things sold on Amazon daily.
Ashley says
Yes, I got a reply from Amazon regarding my cancellation saying they’d stopped selling the book. What a relief. And yes, they do sell other objectionable material but not something specifically made to endanger my children and break the law! It’s such a difficult time we live in; Praise God for his hedge of protection!!
amy@twobgardening says
I have been trying to get off the “white” sugar and switch to organic cane sugar. I haven’t bought the agave yet, that is my next step. Going to try your recipe for home made powdered sugar and use that in my pumpkin rolls. This is a hard time of year to try and cut back on the sweets. Pumpkin pie, pecan pie, cookies, all the goodies of the holidays, it’s gonna be hard. :(
Danielle B says
Agave nector is no better than white sugar. :-)
Jenny says
This is such a timely post. And I loved reading all the replies, too. So many helpful and encouraging things. My son really shows an attitude change when he has too much sugar. He gets overly emotional and highly reactive. Our chiropractor said to cut out his sweets. When we do he makes such an improvement, there is no doubt his bad behavior is caused by the sugar. So now we all watch our sugar intake. No pop. My hubby and I can’t even stand to drink the stuff now. I use Truvia when I can and sucanot for baking. And I usually cut the amount of sugar in recipes down. We are by no means perfect at this avoiding sugar thing, but we notice positive changes when we do manage to stay away from it.
Wendy says
I have to confess that I love chocolate… But I have found that I really appreciate 1 good piece of chocolate (Sees, or specialty) instead of a bag or bar of the regular stuff. It seems to really satisfy me and I don’t want more.
Holly in Virginia says
My mother is a sugar addict. And growing up, watching her struggle with this addiction and grow larger and larger has spoilt my appetite for the stuff. I like sweets on occasion but my husband laughs at me because a box of chocolates given at Valentine’s day can last until Easter or later! I wanted to comment not to rub it in, but rather to encourage all of you – break this cycle now. Break it for your children. Teach them moderation. Teach them by example of what TO BE, not what NOT TO BE.
Melisa says
I am a sugar addict, and as I type I have a pounding headache from having very little to no sugar today. I have made a decision to cut down my sugar severly…no king size chocolate bars, candy, hot cocoa made with sugar and lots of marshmallows, etc. I really feel that my dependence on sugar is what has caused me to gain so much weight as well as feel so yucky all the time.
Nicole says
Hi Laura,
Just browsing through your site to see what words of wisdom you might have for a mother of young children…feel free to direct me if this has come up elsewhere! My husband and I are fortunate enough to live near both of our extended families. While this provides us with an endless supply of much needed assistance with our kids (3, 1 1/2, and on the way), it also leads to many “special events” which include several choices of sickeningly sweet sweets and lots of indulgent family members. (Oh, here, honey, do you need a candy after this birthday cupcake?) I realize in the grand scheme of things, this is not the end of the world, but I’m just a mom trying to do the best thing for my kids. Our culture’s version of “moderation” and “healthy food” doesn’t help. It’s gotten so out of hand that I’ve stopped serving dessert at home, b/c they get massive quantities elsewhere. And I love dessert! :) Any advice, direction, guidance would be much-appreciated. Blessings to you and your family.
Laura says
It is SO HARD when you’re trying to do the right thing and everyone around us (especially family) is handing our kids sugar covered goobers! Here’s a podcast I did addressing this subject: https://www.heavenlyhomemakers.com/homeschool-curriculum-and-unhealthy-soccer-snacks-podcast-2
Katie says
I’m just starting to learn about this idea of whole foods/good fats etc. and was surprised to read in your post that eating sugar can make you depressed? Could you please tell me where to find information about that and what else it can do? I would appreciate it. Thanks!
Laura says
I like what Dr. Mercola has to say, although there are many other articles I’ve seen on the subject: http://articles.mercola.com/sites/articles/archive/2009/12/22/How-Eating-Sugar-Can-Cause-Mental-Illness.aspx.