# Tips and Tricks for Lowering Sugar Source: https://kidneystonediet.com/tips-and-tricks-for-lowering-sugar/ Published: 2024-09-27 Updated: 2024-09-28 Author: Jill Harris, LPN, CHC --- 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. R**eplace 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](https://kidneystonediet.com/snacks-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](https://kidneystonediet.com/recipes/). 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](https://kidneystonediet.com/oxalate-list/). 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](https://amzn.to/3XVT6jo), 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](https://kidneystones.uchicago.edu/2017/08/01/sugar-end-love-affair/) of too much sugar. 3. **Have an accountability partner** to share your progress. Join [Jill’s Group Calls.](https://kidneystonediet.com/groupcalls/) 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](https://kidneystonediet.com/smoothies-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](https://kidneystonediet.com/snacks-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