Though sugar may be sweet, most of us are getting way too much added sugars in our days. Rather than go completely sugar free this month, our goal was to help you cut down on sugar from processed foods and desserts and load up on healthier options. The recipes featured this month deliver protein, whole grains or vegetables to help keep your blood sugar from spiking and crashing. We also selected some sweet treats you can feel good about with little to no added sugar. This month is about eating healthy, staying sane and not letting your sugar intake get out of control. Join us for this 30-day challenge to slash your sugar.
30 Days of Healthy Low-Sugar Dinners
Sugar is not the only thing that can make our food taste good. Spices and extracts can add more complex, satisfying flavors to a dish or treat. Add cinnamon to your smoothie, or vanilla to your cookies, to give them more flavor without excess sweetness and calories
Delicious as a breakfast or dinner, this recipe shows that broccoli and Cheddar are a match made in heaven. This quick weekday meal is packed with protein, fiber and vitamins to keep you full and at your best.
Sugary beverages can add up more than you think. A can of soda contains around 39 grams of added sugar (10 teaspoons) and a grande vanilla latte from Starbucks has 35 grams of added sugar (9 teaspoons). Steer clear of soda and sports drinks. If you are a coffee or tea drinker, try enjoying it plain or gradually cutting back on the amount of sugar you use.
Certain condiments are sneaky sources of added sugar. For example, ketchup has 3 grams of added sugar per tablespoon, and barbecue sauce has about 6 grams per tablespoon. Switching to a condiment like mustard or hot sauce will help you cut out the extra sugar, while still adding some flavor.
This low-carb spin on a classic dish pumps up the fiber and nutrition. Serve this savory pasta with a side salad or whole-grain baguette to make it a meal.
Breakfast is the most common meal to have something sweet. However, breakfast foods like doughnuts, muffins or pancakes with syrup are usually very high in added sugar and can leave you hungry just a little while later. Try a savory breakfast like avocado toast, a hard-boiled egg with fruit, or a veggie omelet to keep you full and satisfied all morning.
A little planning and meal-prepping can go a long way. Being prepared for mealtimes can help you steer clear of takeout or fast food, which usually add more sugar to dishes than you would at home.
Break out of your recipe rut with this creamy, dreamy noodle dish. Aromatics like ginger and garlic boost the flavor in this recipe without added sugars or excess salt. Packed with healthy vegetables and lean proteins, this dish could win anyone over.
Buying flavored yogurt delivers a fair amount of added sugars. Choosing plain yogurt and sweetening it yourself can help you have better control of what you are eating. Try fresh or dried fruit, nuts and maybe a splash of maple syrup or honey to flavor it to your liking.
When a craving strikes, one of the best ways to overcome it is through distraction. Next time you are dreaming of something sweet, get some fresh air and take a walk. This will help take your mind off of food so that you can come back and make a snack or meal with a clearer head.
One surprising source of added sugar is store-bought bread. The average loaf contains 2 to 3 grams per slice. Reading the label for added sugars is a great way to cut down on sugar that you won’t miss. Also, check to see that your bread contains 3 grams of fiber per serving, which can help promote gut health and weight loss.
Making authentic curry is easier than you may think. Ready in less than an hour, this recipe offers a way to experience a new culture that is much cheaper and easier than a trip. Bonus: Making a homemade sauce is typically lower in sugar than a prepared sauce from the store.
Sugar is not the only thing that can make our food taste good. Fresh herbs are a flavorful addition to many savory dishes, but they can be used to spruce up sweet recipes as well. Take ourWatermelon with Mint Gremolata,Strawberry Basil Quinoa SaladandGinger-Thyme Sparkling Lemonadeas examples. Herbs boast some impressive nutrition, too, and are naturally sugar-free. Just be sure tostore them correctlyto get the most bang for your buck.
Opt for whole-food snacks—like fruit, nuts, cheese or plain yogurt—over packaged snacks and bars. Whole-food snacks have no added sugar and will keep you fuller for longer if they contain protein, fat and fiber. Prepping snacks in advance can also save you money on last-minute, less-healthy purchases.
Eating meatless has never been so delicious—or customizable! With a variety of toppings, people can easily make a sandwich their way. Making the tahini sauce at home also helps you be smart with condiments.
Salads are a great way to boost your vegetable intake and reap all the nutritional benefits. However, salad dressings are not all created equal. Some store-bought bottles add sugar, especially if they are low-fat. Making your own salad dressing can be as simple as whisking olive oil with balsamic vinegar. It usually is more delicious and contains no added sugar.
One way to get your fizzy fix without the added sugar is to turn to seltzers instead of soda. Choose a seltzer that is naturally sugar free, and add your own citrus, fruit or a splash of 100% juice if you want a flavor boost.
This tip is less about what you eat and more about how you eat. Food is naturally more satisfying and flavorful when we eat in a mindful and intentional way. Get rid of distractions and screens. Instead of multitasking while you have a meal, set aside time (as much as your schedule allows) just to eat. Notice flavors, textures and how the food makes your body feel.
This salad is a crunchy, tangy showstopper. It is a classic that is just as good for a potluck as it is around the dinner table. Plus, this homemade version is lower in added sugars than most store bought versions, and has less than 3 grams total per serving.
Whether it is to get you through an afternoon lull or calm you down before bed, tea doesn’t have any sugar. With endless varieties, there is bound to be a tea that is craveable and satisfying for you.
Staying hydratedis super important. It can boost brain health, improve skin, promote healthy heart function and more. However, most people aren’t getting enough. On top of that, added sugars can be dehydrating because they bind with water to be digested. For a flavorful hydration boost without the sugar, try infusing your water. Fruit slices, citrus, fresh herbs and cucumbers are all great additions. Bonus points if you freeze them into ice cubes.
Mornings can be busy, especially if you are going outside of your home for work. Making breakfast before starting your day isn’t always easy, which can leave us turning to high-added sugar takeout foods. Instead, make breakfast the night before. We have ampleovernight oat recipesthat are super nutritious and low in added sugar. Simply stir the ingredients together at night and enjoy in the AM.
Make tonight pizza night with our foolproof cast-iron skillet recipe. Using fire-roasted tomatoes slashes the overall sugar in the recipe, compared to traditional pizzas that use tomato paste.
Certain store bought condiments and marinades are sneaky sources of added sugar. Instead of turning to premade marinades, make your own at home. This can help you control the amount of sugar added as well as customize the flavors to your preference.
When a craving strikes, one of the best ways to overcome it is through distraction. Taking some time to step away from the kitchen and get in tune with your body is a great way to identify if you are actually hungry or simply bored or stressed. Take a few minutes to get up and stretch the next time you are really wanting a sweet treat. It will help take your mind off of food so that you can come back and make a snack or meal with a clearer head.
For a filling and nutritious snack that is naturally sugar-free, opt for nuts. Nuts boast an impressive amount of healthy fat and protein, and come in a variety of sizes and flavors. If you really want to sweeten up your snack, add in some dried fruit.
To close out the challenge, make this quick, easy dinner that’s bursting with flavor. This healthy recipe uses only one pan and is ready in 20 minutes—what’s not to love?
Slash Your Sugar
01of 09I Gave Up Sugar for 30 Days-Here’s What HappenedI Gave Up Sugar for 30 Days-Here’s What HappenedI’ve had a sweet tooth for as long as I can remember. Giving up sugar felt a lot like giving up oxygen some days, but I came away with a completely new understanding of cravings and bad habits.02of 09What Happens When You Consume Too Much Sugar?What Happens When You Consume Too Much Sugar?We take a look at everything that happens when you eat sugar-from increased appetite to diabetes and more.Know Your Sugars03of 09Top 7 Sources of Added Sugar In Our DietsGetty / stocksnapperTop 7 Sources of Added Sugar In Our DietsPlus tips on what to look for and how to cut back.04of 09How Many Grams of Sugar Should You Eat per Day?How Many Grams of Sugar Should You Eat per Day?We’re not going to sugarcoat it. Keep reading for the facts on sugar-how much you should eat per day, the difference between natural and added sugars, and how much sugar is too much if you have diabetes or want to lose weight.05of 0910 Surprising Foods with More Sugar Than a Glazed DonutTomas_Mina10 Surprising Foods with More Sugar Than a Glazed DonutSome of these so-called “health foods” we eat every day are actually higher in sugar than your favorite breakfast treat.06of 09What’s the Difference Between Natural and Added Sugars?What’s the Difference Between Natural and Added Sugars?We took a deep dive into the confusing world of sugar to decipher if our bodies digest the sugars in fruit, honey, maple syrup and other alternative sugars the same way as white sugar.Sugar-Detox Meal Plans7-Day Sugar-Detox Meal Plan7-Day Vegan Sugar-Detox Meal PlanNo-Sugar Tips & Swaps07of 096 Swaps to Slash Added Sugar from Your Diet6 Swaps to Slash Added Sugar from Your DietThese easy swaps can save you 65 grams (16 teaspoons) of added sugar. Plus, get the facts behind why you crave it, why it’s unhealthy and where it hides.08of 09Overdo It On Sugar? Here’s What You Need to DoOverdo It On Sugar? Here’s What You Need to DoIt all might taste sweet, but the aftermath sure isn’t.09of 09How to Cut Back on Sneaky Added SugarsHow to Cut Back on Sneaky Added SugarsSugar Hides in Foods Where You Least Expect It-Here Are Some Common Sources You Might Not Expect
01of 09I Gave Up Sugar for 30 Days-Here’s What HappenedI Gave Up Sugar for 30 Days-Here’s What HappenedI’ve had a sweet tooth for as long as I can remember. Giving up sugar felt a lot like giving up oxygen some days, but I came away with a completely new understanding of cravings and bad habits.
01of 09
I Gave Up Sugar for 30 Days-Here’s What Happened
I’ve had a sweet tooth for as long as I can remember. Giving up sugar felt a lot like giving up oxygen some days, but I came away with a completely new understanding of cravings and bad habits.
02of 09What Happens When You Consume Too Much Sugar?What Happens When You Consume Too Much Sugar?We take a look at everything that happens when you eat sugar-from increased appetite to diabetes and more.Know Your Sugars
02of 09
What Happens When You Consume Too Much Sugar?
We take a look at everything that happens when you eat sugar-from increased appetite to diabetes and more.
Know Your Sugars
03of 09Top 7 Sources of Added Sugar In Our DietsGetty / stocksnapperTop 7 Sources of Added Sugar In Our DietsPlus tips on what to look for and how to cut back.
03of 09
Top 7 Sources of Added Sugar In Our Diets
Getty / stocksnapper
Plus tips on what to look for and how to cut back.
04of 09How Many Grams of Sugar Should You Eat per Day?How Many Grams of Sugar Should You Eat per Day?We’re not going to sugarcoat it. Keep reading for the facts on sugar-how much you should eat per day, the difference between natural and added sugars, and how much sugar is too much if you have diabetes or want to lose weight.
04of 09
How Many Grams of Sugar Should You Eat per Day?
We’re not going to sugarcoat it. Keep reading for the facts on sugar-how much you should eat per day, the difference between natural and added sugars, and how much sugar is too much if you have diabetes or want to lose weight.
05of 0910 Surprising Foods with More Sugar Than a Glazed DonutTomas_Mina10 Surprising Foods with More Sugar Than a Glazed DonutSome of these so-called “health foods” we eat every day are actually higher in sugar than your favorite breakfast treat.
05of 09
10 Surprising Foods with More Sugar Than a Glazed Donut
Tomas_Mina
Some of these so-called “health foods” we eat every day are actually higher in sugar than your favorite breakfast treat.
06of 09What’s the Difference Between Natural and Added Sugars?What’s the Difference Between Natural and Added Sugars?We took a deep dive into the confusing world of sugar to decipher if our bodies digest the sugars in fruit, honey, maple syrup and other alternative sugars the same way as white sugar.Sugar-Detox Meal Plans7-Day Sugar-Detox Meal Plan7-Day Vegan Sugar-Detox Meal PlanNo-Sugar Tips & Swaps
06of 09
What’s the Difference Between Natural and Added Sugars?
We took a deep dive into the confusing world of sugar to decipher if our bodies digest the sugars in fruit, honey, maple syrup and other alternative sugars the same way as white sugar.
Sugar-Detox Meal Plans
7-Day Sugar-Detox Meal Plan
7-Day Vegan Sugar-Detox Meal Plan
No-Sugar Tips & Swaps
07of 096 Swaps to Slash Added Sugar from Your Diet6 Swaps to Slash Added Sugar from Your DietThese easy swaps can save you 65 grams (16 teaspoons) of added sugar. Plus, get the facts behind why you crave it, why it’s unhealthy and where it hides.
07of 09
6 Swaps to Slash Added Sugar from Your Diet
These easy swaps can save you 65 grams (16 teaspoons) of added sugar. Plus, get the facts behind why you crave it, why it’s unhealthy and where it hides.
08of 09Overdo It On Sugar? Here’s What You Need to DoOverdo It On Sugar? Here’s What You Need to DoIt all might taste sweet, but the aftermath sure isn’t.
08of 09
Overdo It On Sugar? Here’s What You Need to Do
It all might taste sweet, but the aftermath sure isn’t.
09of 09How to Cut Back on Sneaky Added SugarsHow to Cut Back on Sneaky Added SugarsSugar Hides in Foods Where You Least Expect It-Here Are Some Common Sources You Might Not Expect
09of 09
How to Cut Back on Sneaky Added Sugars
Sugar Hides in Foods Where You Least Expect It-Here Are Some Common Sources You Might Not Expect
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