My sweet tooth often lands me in trouble at the dentist and sometimes on the bathroom scales. Well, it would if my scales actually worked…

Recently, I embarked on a wholehearted, slightly manic mission to cut down on refined sugar. Initially, I considered quitting chocolate and candy (sweets, really. I just tried to alliterate), but realised how hard this was during Lent. So, I adjusted my expectations and found another way. And guess what? It worked!

Even better, this method is:

• Enjoyable and fun
• Feel-good, guilt-free, wholesome, nutritious, and tasty
• A sustainable lifestyle change, not just another crash diet

If you want to join me on this journey, I’ll share more details in future posts, offering loads of foodie tips (back to my ‘fabulous foodie’ roots – wahoo!). But for now, here are four easy, healthier sugar replacements for a quick and implementable change TODAY. Let’s dive into the health hack…

The Addictive Nature of Refined Sugar

If you’re anything like me, cutting refined sugar is hard… because you’re, well, addicted. I am, anyway.

We all know the stats around sugar, but in case you’re unfamiliar: studies have shown that sugar can be more addictive than cocaine. In experiments, rats consistently chose sugar over cocaine! There has been further research since highlighting the delay impact on these studies, but the premise holds firm – sugar is addictive!

Refined sugar is designed to be moreish, purposefully pulling you back for more. This increases company profits while depleting your energy and dampening your drive. Ever noticed how sluggish you feel after eating too much refined sugar? You’re not alone!

Rather than ridding your diet of the addictive substance completely, which as I mentioned above is super difficult, let’s find a better way…

How To Reduce Sugar Intake With Healthy Snacks

[1] Dates

Dates are a fantastic replacement because they are incredibly sweet. I often enjoy them with a cup of tea or coffee after a meal as my natural sugar-hit. It honestly does the job to satisfy those crazy cravings.

As an active sportsperson with a major sweet tooth, here are my top-two favourite benefits of dates:

Natural Energy Boosters: Due to their high natural sugar content and fibre, dates were historically used by desert travellers as a quick energy source. Fibre-rich snacks are always a great win for a healthy diet.

Nutrient Density: Dates are often referred to as “nature’s candy” because they are not only sweet but also packed with essential nutrients like potassium, magnesium , and B vitamins.

[2] Honey

At only 21 calories per teaspoon, feel free to make this your natural sugar alternative to the sugar in your cuppa – but in moderation, of course. Honey has a lower glycaemic index than sugar, so it will boost your energy naturally and slowly, rather than the spike that occurs in your blood sugar levels caused by sugar. It also contains fewer calories than sugar, making it a preferred choice for weight loss.

An unfortunate mythical benefit of honey (that I had believed up until editing this blog post) is that it can contribute to reducing your symptoms of hay-fever when it’s the honey from local bees.

‘Sadly, there is no scientific evidence to support this. In fact, bees don’t pollinate grass and trees, and the pollen in honey is the heavy, flower-based pollen that doesn’t cause hay fever.’ – Scottish Bee Company.

But, don’t be disheartened! There are still other incredible benefits of honey –

Healing Properties: Honey has natural antibacterial properties and has been used for centuries in wound healing and as a remedy for sore throats. Pure heather honey, in particular has been studied as a cough suppressant and may have anti-inflammatory properties.

[3] Carrots

I started craving carrots after a bout of illness in the winter and this year (from Jan 2024), they have become a staple in my diet ever since. Clearly my body was telling me I needed the Vitamin A boost, so if this becomes a new crazy craving for you, lean in!

In addition, because this is both about saving our teeth and ensuring we feel good in the clothes we wear and the body that houses us (summer body tips, anyone?), I’m going to mention nutritional content again, but there are so many benefits of carrots beyond their low calorie content.

Nutritional Benefits: A medium carrot provides about 25 calories, 2 grams of fibre, and over 200% of the RDI for vitamin A (the body converts beta-carotene from carrots into vitamin A), contributing to digestive health and helping with weight management, better vision and immune function.

Health Benefits: Studies suggest that the antioxidants in carrots may reduce the risk of cancer, with one study showing a 26% lower risk of stomach cancer in people who consume carrots regularly .

So, feel free to peel and slice up a carrot or two and dip them in some houmous (red pepper houmous is my fave), or you can be lazy like me and just peel and bite on the go.

[4] Chocolate… Dark Chocolate

Okay. I remember years ago trying to work out how to upgrade (or downgrade, if you’re new to this dark chocolate malarkey) to dark chocolate from a lifelong milk and white chocolate addiction. I started with 70% and mournfully chomped on a small piece that would take me yonks to finish… if I even did. I can’t remember when the shift happened but I can tell you that, whatever they put in the stuff (cocoa, no sugar or milk), it’s supremely satiating.

And you get more bang for your buck. I genuinely find dark chocolate a great food that helps reduce my sugar cravings.

My favourite go-to is Dark Chocolate & Ginger Green and Blacks, which comes out at 91 calories per serving (2 rows / 6 pieces of a standard 90g bar), and I often save this for my last luxurious sugary treat of the day.

Another favourite is Green & Blacks 85% Dark Chocolate bar.

And my friend, Stef Reid tells me nothing beats the co-ops own dark chocolate.

Why dark? Well, dark chocolate with a high cocoa content (70-85%) is highly nutritious, providing about 11 grams of fibre, 67% of the RDI for iron, and 98% of the RDI for manganese per 100 grams. Flavanols in dark chocolate can improve blood flow and lower blood pressure, improve brain function by increasing blood flow to the brain, as well as boosting mood due to the presence of compounds like theobromine and caffeine. So – are you ready to bite the bullet and discover the taste and nutritional benefits of dark chocolate for yourself?

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Finally, as we approach ‘summer bod’ season and with more of us desperately keen to find ways to improve focus and boost energy naturally, I hope you find these natural, low glycaemic-index (GI) sugar alternatives helpful and easy to introduce into your diet! As you have read, there are so many nutritional benefits of dates, carrots, honey, and dark chocolate. So, if you’ve enjoyed these tips for cutting refined sugar from your diet for better dental and physical health, please share this with others and why not let me know in the comments your own favourite healthy snack ideas?

Love & Blessings,

Abs xx

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