How To Cut Sugar Out Of Your Diet, Feel Better, and Love Life

You may think the title to this post is a little over the top but it offers a glimpse into the results you can obtain by eating a low carb diet and cutting sugar out of the food you eat. Sugar has always had a deadly hold on me. At least it did until I finally got serious about paying attention to the foods I ate and I cut out the ones that had added sugar. My results are really great.

how to cut sugar out of your diet
by Uwe Hermann under CC BY-SA
Cut Sugar Out Of Your Diet


Americans consume 19% more sugar today than they did in the 1970’s. That is almost a fifth more, which is a lot. What I really found interesting was that during that same time the rate of obesity (in general being about 30% overweight or more) has doubled. Do you think that is just a coincidence? It doesn’t appear to be. As manufacturers add more and more sugar to processed foods we continue to get fatter and fatter.

New research indicates that this added sugar not only makes us fat. It also can lead to other health problems. Studies have indicated that people who eat a higher percentage of added sugar in their food tend to have problems with fats in their blood. LDL (the bad cholesterol) tend to go up while HDL (the good cholesterol that helps to keep are arteries healthy) goes down. Also, Triglyceride levels (another bad fat found in the blood) increase the more added sugar we eat. This is a risk factor for heart disease.

Some researchers are coming to the conclusion that added sugar is what is causing problems with bad fats in our blood and not the fats that we eat. This has been the argument that low carb advocates have been making for years. The medical community pooh-poohed this idea but some nutritionists and doctors are starting to see that a low fat diet may not be the key to a healthy heart. Since most low fat foods have added sugars to make them taste better, the low fat diet may actually be making things worse.

How To Eliminate Sugar From Your Diet

If you agree with me that added sugar is not good for you then you are probably wondering how to cut sugar out of your diet. This was the key to my weight loss and to feeling better than ever.

The most simple answer is to stop eating process foods. Manufacturers have found out that they can make food taste better, and thus sell more of it, if they add sugar. They add sugar to almost everything any more. But if you read the nutritional labels you may not be able to determine whether sugar has been added or not. Look for the words like sucrose, dextrose, glucose and high fructose corn syrup. These are all sugars that are added in to foods to improve their taste.

If you see these words on the packaging labels then you know sugar has been added in. I dare you to go the grocery store and find processed foods that don’t have some kind of added sugar. It will be hard to do.

Sugar Free Diets

So what are we to do? What I did was stop eating foods that came in a can or were processed in some way. I eat a lot of fresh vegetables, salads, and traditional no carb foods like poultry, fish, beef, pork, and eggs and cheese. This has worked for me and it has worked for thousands of other people who have sworn off the poison of added sugar and taken their lives back.

I also cut out all bakery products. This means I don’t eat anything from a store that has been baked because the percentages of sugar and high fructose corn syrup are just too high. Of course this means I also cut out refined grains that I think makes a difference but the more I read about sugar the more I am starting to believe that maybe sugar is more of the problem than the grains. For now though I am concentrating on a classic low carb diet which means no refined grains.

Another important aspect to look at is what you are drinking. Of course we all know that regular soda is packed full of sugar. A 20 oz. bottle of Coke will have over 16 teaspoons of added sugar. That is a lot of sugar. And a 20 oz. bottle of Mountain Dew has over 19 teaspoons of sugar. So sodas should obviously be cut out.

But what about other drinks? You would be surprised at how much sugar is hidden in fruit juices and drinks. We think they are good for us but in reality they are loaded with sugar and high fructose corn syrup. You should cut out all drinks that have added sugars.

Instead, develop a taste for water. I know, boring. But this is one of the changes I made which I think really made a difference. I now drink over a gallon of water a day and I no longer crave sodas.

Eating Organic Doesn’t Mean You Are Cutting Out Sugar

One of the greatest marketing ploys in recent years (beside the low fat craze that is probably leading to obesity) is the Organic Food label. We have it in our minds that if something is organic that means it does not have anything added to the original food. This is not true. There is such a thing as organic sugar and organic high fructose corn syrup. The organic label comes from how the products are grown.

The Organic label on cookies, juices and other foods does not mean they don’t contain added sugars. Check the labels and you will see that most have some sort of sugar added. So again, take the time to read the labels.

I have found that I don’t trust any food unless it is fresh. One surprise I had recently was ham. We are told that eating pork is good for a low carb diet but when I looked at the label I found that each serving of the ham I bought had 9 grams of carbohydrates due to added sugars. If you are on the induction phase of a low carb diet then you can only eat two slices and you will end up using almost your entire limit. You have to read the label on all foods and not assume anything.

I hope these ideas will help you to cut sugar out of your diet. If you have any tips you would like to share then add a comment. The more we help each other the more we can all find lifelong health. Join me in my quest for healthier people, families, and society.

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