Tips and Tricks for Lowering Sugar

Last week, I gave 100 tips for lowering sodium, so let’s tackle sugar for all my sweeties. It’s not quite 100, but it’s pretty close.

This week, I organized them for you into categories.

Breakfast Swaps

1. Opt for plain Greek yogurt or plain yogurt with fresh fruit instead of flavored varieties.
2. Make homemade oatmeal sweetened with spices or fruit, not instant packets with added sugar.
3. Choose whole-grain cereals without added sugars.
4. Use mashed bananas or applesauce instead of syrup on pancakes or waffles.
5. Top toast with nut butter and fresh berries instead of jam or jelly. You can also use sugar-free jams if you prefer.
6. Add some spices to coffee grounds or tea instead of sugar.
7. Blend smoothies with whole fruits rather than fruit juice or sweetened yogurt.

Beverage Adjustments

1. Drink sparkling water with a splash of lemon or lime instead of soda.
2. Infuse water with cucumber, mint, or berries for natural sweetness.
3. Try unsweetened herbal teas instead of sugary iced teas.
4. Gradually reduce the sugar in coffee until you don’t need it.
5. Replace soda with kombucha for a fizzy but low-sugar option.
6. Make homemade flavored water by freezing the fruit into ice cubes.
7. Drink 100% fruit juice, but dilute it with water.

Snacks

1. Choose fresh fruit over processed fruit snacks or gummies (more times than not).
2. Make frozen fruit bites by dipping berries in yogurt and freezing them.
3. Bake apple slices with a bit of cinnamon for a naturally sweet snack.
4. Use dark chocolate (70% cocoa or higher) instead of milk chocolate. Watch oxalate here by keeping portions small.
5. Instead of sugary bars, create energy balls with oats, nuts (no almonds or cashews), and dried fruit.
6. Snack on lower oxalate nuts with a pinch of cocoa powder instead of candy.
7. Mix popcorn with a few dark chocolate chips for a light sweet snack. Portoin for chocolate is critical to lower oxalate.
8. Make homemade trail mix using unsweetened dried fruit, lower oxalate nuts, and seeds.
9. Freeze grapes or watermelon cubes for a refreshing treat. I love this.
10. Get my Kidney Stone Diet® safe snack and dessert ebook to start you on your journey.

Desserts

1. Bake with natural sweeteners like mashed bananas or applesauce.
2. Try roasted sweet potatoes with pumpkin spice for a dessert-like snack. (Yes, you can still have sweet potatoes on a lower oxalate diet)
3. Enjoy baked pears or apples with a sprinkle of nutmeg.
4. Top Greek yogurt with vanilla extract and a drizzle of honey.
5. Make fruit sorbet by blending frozen fruits.
6. Whip coconut cream and top it with berries for a dairy-free treat.
7. Try one of my free protein parfait recipes found on my website.
8. Grill peaches and drizzle with balsamic vinegar for a gourmet dessert.

Baking Substitutions

1. Use unsweetened applesauce instead of sugar in baking.
2. Swap sugar for mashed bananas in cookies or muffins.
3. Incorporate spices like cinnamon and nutmeg to enhance sweetness. Cinnamon is higher in oxalate, so watch portion.
4. Use pure vanilla extract to sweeten baked goods naturally.
5. Bake with whole fruits like berries for extra sweetness.
6. Experiment with coconut flour, which is slightly sweet. I love it in my yogurt; it has fiber to keep you full.
7. Reduce sugar in recipes by 25-50%; often, the difference is hardly noticeable.

Dining Out

1. Ask for dessert with fruit toppings instead of sugary sauces.
2. Choose sorbet or fresh fruit for dessert over cakes or pies.
3. Skip sugary condiments like ketchup or barbecue sauce- or at least watch portion size. Condiments are not FREE foods!
4. Order salad dressings on the side to avoid extra sugar.
5. Be mindful of sauces and glazes on meats, which often contain hidden sugars.

Sauces & Condiments

1. Make homemade salad dressings using olive oil and lemon juice.
2. Use mustard or vinegar instead of ketchup or sweet dressings.
3. Make your tomato sauce to avoid added sugar. Or buy lower-sugar tomato sauce.
4. Use fresh herbs and spices for flavor instead of sweet sauces.
5. Try salsa or guacamole as a dip instead of sweetened dressings.
6. Make homemade BBQ sauce with less sugar.
7. Replace teriyaki sauce with a low-sugar marinade using coconut aminos.

Sweet Tooth Satisfaction

1. Savor a small piece of dark chocolate to curb sugar cravings. Keep portions small as it is higher in oxalate.
2. Make fruit-based popsicles by freezing pureed fruit.
3. Roast nuts (no cashews or almonds) with a sprinkle of pumpkin spice for a crunchy treat.
4. Choose dates or dried figs instead of candy. Watch portion size, as figs and dates can be higher in oxalate. But one fig is sweet and goes a long way toward satisfying a sweet tooth.
5. Pair a small piece of Swiss cheese with a slice of apple or pear.
6. Blend frozen bananas into “nice cream” instead of ice cream.
7. Have a handful of raisins for a natural sugar boost.

Shopping Smarter

1. Read labels and avoid products with sugar listed in the first few ingredients.
2. Choose unsweetened versions of everyday foods like oat milk or oatmeal.
3. Buy plain or lightly sweetened cereals instead of sugary ones.
4. Opt for canned fruits packed in water or juice instead of syrup.
5. Look for low-sugar or sugar-free sauces like pasta or stir-fry sauces.
6. Choose whole-grain bread without added sugar.
7. Buy nut butter without added sugar. Avoid almonds and cashews, as they are high in oxalate. Sunflower is a good one.
8. Swap flavored yogurt for plain and add fresh fruit for sweetness.

General Habits

1. Keep healthy snacks like fruit and nuts readily available.
2. Set a goal to reduce sugar intake over time instead of going cold turkey. This is very important. Change takes time, and I don’t want you to feel deprived and give up.
3. Track your sugar intake using an app or food journal.
4. Eat more fiber-rich foods to keep you full and reduce sugar cravings. This is an excellent trick; use it.
5. Brush your teeth after meals to deter yourself from seeking sweets.
6. Drink plenty of water to prevent dehydration, which can mimic hunger.
7. Use smaller plates to reduce portions of sugary foods.
8. Slow down while eating and savor the flavors.
9. Plan your meals to avoid last-minute sugary snack decisions. My kidney stone diet meal plan service has hundreds of KSD-safe meals and snacks.
10. Set limits on desserts. Instead of having dessert every night after dinner, have it three times a week, choose healthier options, or eat smaller portions of current sweet desserts.

Flavor Boosters

1. Use vanilla or almond extract to boost flavor without adding sugar. I use this cake batter extract, which is fab. You will find this in many of my baked goods.
2. Use extracts over desserts or yogurt for a natural flavor boost.
3. Add fresh mint to fruit salads for extra flavor without sugar.
4. Sprinkle cardamom over baked fruits for an exotic sweetness.

Behavioral Changes

1. Avoid keeping sugary snacks in the house. THIS IS SO IMPORTANT. You can’t eat what is not there.
2. Find non-food rewards for cravings, like going for a walk. I know you are mad at me for this, but it is so powerful when you can do this.
3. Allow yourself a small treat once a week to prevent overindulgence. If you need one daily for a while, and I mean tiny, please do that. Do what works for you.
4. Prepare your meals at home to control the ingredients.
5. Reduce sugar in phases by gradually reducing the amount in recipes. Change takes time, so go at your own pace.
6. Balance meals with protein and fat to keep blood sugar levels stable.
7. Eat a balanced breakfast to avoid sugar cravings later in the day.
8. Set boundaries for nighttime snacking to reduce cravings.
9. Identify emotional eating triggers that lead to sugar consumption.

Long-Term Strategies

1. Focus on whole foods instead of processed ones.
2. Educate yourself about the health risks of too much sugar.
3. Have an accountability partner to share your progress. Join Jill’s Group Calls. We all hold each other accountable.
4. Choose fresh or frozen fruit over canned or processed varieties. Check out my kidney stone diet® smoothie ebook.
5. Preparing meals and snacks in advance to avoid last-minute sugar grabs is essential. Here is my meal plan to help you do this. I have an excellent kidney stone diet® dessert and snack ebook.
6. Gradually reduce the sugar in your diet to retrain your taste buds.
7. Celebrate small wins as you reduce sugar and maintain a healthier diet.

I hope this is helpful. Remember, you can’t change your entire lifestyle overnight. It generally takes six months to a year to incorporate a healthy lifestyle. Be kind to yourself, be patient with yourself, and most of all, never give up. If you have a less-than-stellar day, wake up the next day and get back on track.

I will always be your biggest fan! Now, get to work!!

Your friend and advocate,
Jill