How To Cut Back on Sugar

January 16th, 2019

Whether you have read our previous blog posts about sugar, or have done your own research and are thinking of cutting back on sugar, but are not sure how to, then this article is for you. Here we will give you a few tips on how to safely and effectively cut back on your sugar intake.

There are basically two ways of achieving this:

  1. Quit altogether (and face the consequences of sugar withdrawal and strong cravings).
  2. Slowly cutting back until you consume no more than your daily recommendation. (Seen below.)

If you are dedicated to lowering your consumption of sugar, here are a few steps you can follow:

  • Swap out soda for water or fruit juices you squeeze yourself (in moderation)
  • Tossing out any foods with a high amount sugar, carbs and high fructose corn syrup
  • Start reading and comparing food labels before you buy your food
  • Managing food portion control
  • Implement healthy and natural sugar alternatives (in moderation)
  • Incorporate more daily exercise
    • Eat more of your sugars before exercising so that they may be burned up during your workout, rather than become stored as fat.
  • Be aware of your cravings
    • Are you craving sugar because you are upset? Bored? What do you think is another way you can deal with this issue rather than binge eating sugar?
  • Give into little cravings in a healthy fashion
    • It is okay to have cravings! It is also okay to treat yourself once in a while. Eating a piece of DARK chocolate is okay. Adding some honey to your tea is okay. Eating a box of doughnuts is NOT okay.
  • Set realistic goals
    • If quitting cold-turkey is not for you, set easily-attainable goals. Maybe swap out one soda for a water on the first day. A week later, swap out a burger for a lettuce wrap.
  • Do it with a friend!
    • Cutting back on anything is hard. However, it gets a bit easier when you have a friend motivating you and doing it with you!


It is important to remember that at the end of the day, glucose is important to living our daily lives, but not completely required. However, with the evolution of our foods and beverages, it is important to know what we are putting into our bodies and how much of it we are consuming. Remember, moderation is key!


If you feel like you are still struggling with your sugar intake and blood sugar levels feel free to talk to our providers or registered nutritionist to get more individualized support for your unique needs. We will be more than happy to help you.




Call our office at 662-280-8222 or email [email protected] if you have questions.

Ulric Duncan MD, Diplomate of Obesity Medicine

Delta Gastroenterology

9140 Highway 51 North

Southaven MS 38671



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Written by Zeenat Mirza