How and Why we Cut out Refined Sugar and What To Use Instead
Inside: Sugar is literally in almost everything and the negative effect on our health is concerning. Here’s how we cut out refined sugar and how what we use instead.
A couple of years ago I started getting intentional about my own health and making mindful choices about the food I was eating. After cutting out most white flour, I decided to cut out refined sugar and the difference in my energy levels, anxiety, and overall wellness markedly changed.
Since then I have virtually eliminated refined sugar from our home, choosing to sweeten things with natural ingredients like honey and maple syrup.
I know there are others who would like to make this transition and don’t know where to start, so I thought I would just write up a little of the how and why behind this change as well as some practical tips to get started.
Sugar Disguised
It’s no secret that sugar is everywhere and hiding in so many places you’d never think to look (condiments, salad dressings, bread and crackers). Of course it’s also in the places we know well: sodas, processed foods, and packaged snacks and desserts.
Many, if not most, processed foods contain sugar, often hiding under names like: brown sugar, corn syrup, high-fructose corn syrup, molasses, and even turbinado sugar (another form of cane sugar).
Of course there are some sugars like fructose and sucrose that occur naturally in foods like fruit, but if you are reading those names on a label it means they are highly artificial.
Why We Avoid Refined Sugar
Sugar is a known neurotoxin and is linked to many diseases like anxiety, depression, cancer, and heart disease; not to mention contributing to things like diabetes and weight gain. There is a lot of research on the effects of sugar and it’s link to anxiety; you might find this article helpful.
Sugar can also be very inflammatory and lead to a lowered immune response. This is one reason why there tends to be more sickness in the fall and winter when we tend to be consuming a lot more sweet treats, while simultaneously inside more. You can read this blog post where I share more about how we prepare for the cold and flu season and what we do to treat our sicknesses as naturally as possible.
There is also a body of evidence to suggest that sugar plays a huge role in adult acne, something I can personally attest to as well. If I eat sugar, I can almost always expect a breakout a few days later. Thankfully, things like clean skincare can help mitigate and clear this up when it does happen.
What I’ve Noticed Since Cutting Sugar Out of My Diet
Less anxiety. As someone who struggles with anxiety I can say with confidence that I noticed a huge difference in my anxiety when I cut out refined sugar. Even still, if I find myself struggling with anxious thoughts I can almost always trace it back to consuming too much sugar.
Less sickness and faster recovery. We hardly get sick and when we do, it is generally very short lived. I believe this has a lot to do with consuming little to no sugar.
More energy and balanced blood sugar. Sugar spikes the blood glucose which can lead to a sugar crash when it comes back down. These rollercoasters of blood sugar levels can cause a whole host of symptoms, including fatigue and lack of energy. I have noticed that since I have cut out refined sugar I have more consistent energy levels throughout the day.
Personally, I have also noticed that my menstrual cycles are also more regular, less painful, and I have little to no bloating when I avoid sugar.
How to Cut Out Refined Sugar
We’ve talked about why sugar is harmful and some of the benefits to our health we see when avoiding it, but how do we go about cutting out sugar? It is literally in everything.
Here’s a few suggestions:
First, shop the perimeter of the grocery store. Many processed foods and snacks contain added sugar, but if you can shop the outside aisles and focus on protein, vegetables, and dairy, you will go a long way towards cutting out excess sugar.
Secondly, learn to cook from scratch. I will never understand why things like bread and crackers need to have sugar in them, except that it is addictive and keeps us eating more. When you learn to make these things at home, you will more easily be able to avoid extra sugar.
You can grab my pantry staples list here where I share exactly what I keep stocked in my pantry that allows me to cook 95% of our meals from scratch. You will notice that I do keep sugar on hand, but I prefer to use it only for things that I am giving away or a rare treat.
Thirdly, find a natural sweetener that you love and can use in a handful of recipes. I’ll talk more about substitution in a minute, but my favorite natural sugars are honey, coconut sugar, and maple syrup.
Lastly, be sure to drink plenty of water. I have noticed that many times if I am craving something sweet it is because I have not been drinking enough water. Staying hydrated will help you avoid the snacking that often leads to indulgence in sugar. You might also try adding some electrolytes to replace minerals and take the edge of the sugar craving.
How to Substitute Natural Sweeteners into Recipes
Substituting natural sweeteners into recipes is easier than you would think. My favorites to keep on hand are honey, maple syrup, and coconut sugar. Because these sugar are lower on the glycemic index, they do not spike the blood sugar and cause sugar crashes like refined sugars do.
Coconut sugar is the easiest to substitute as it is a 1:1 substitution. Do keep in mind that because of it’s dark color, it is not the best choice all of the time. It works great in cookie and quick bread recipes, but will make them look a lot darker in color, so just keep that in mind.
Honey and maple syrup just taste sweeter and you often don’t need as much in a recipe. I have found a good rule to thumb to be using about 2/3 – 3/4 cups per cup of sugar, depending on how sweet you want something to be. For instance, if a recipe calls for 1 cup of sugar, such as my favorite zucchini muffin recipe, I will use 3/4 cup honey.
I recently made this lemon shortbread cookie recipe and substitute honey for the sugar, reducing the amount by 1/4. This works well for so many recipes and I do not make any other adjustments for additional liquids.
That’s it, it really is simple! It feels like it would be more complicated than it is, but I promise if you just start, you’ll quickly figure out what sweeteners you like for what recipes.
Brands That Do Not Use Added Sugar
It’s often not realistic to cook 100% of our foods from scratch, so here’s a few brands that I like for cleaner ingredients and no-added sugar.
- Simple Mills crackers
- Primal Kitchen Dressing
- HU chocolate – sweetened with coconut sugar and literally so good
- Jam sweetened with natural sugars found here
- Skout Organic bars
Conclusion
Making the switch from refined sugars can feel overwhelming, but it really doesn’t have to be. Take it slow, switch up what you can, and gradually use more natural sweeteners. If you’ve never tried cutting refined sugar from your diet, I challenge you to try it and see if it doesn’t change your health.
