How to Stop Eating Sugar: Healthy Dessert Recipes & Sugar Alternatives

For the month of April, I decided to cut processed sugar completely out of my diet.

Yes, that’s right.

I eliminated all processed sugar for a month.

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So, what happens when you stop eating sugar for a month?

The first 4 days were absolutely the toughest both mentally and physically. I ended up having a migraine withdrawal symptom (and boy it was a big one) and the mental battle to fight off cravings were intense.

Each day after that got a bit easier. The cravings diminished, I no longer found myself in a mental warzone, and I started to see some of the health benefits I was expecting. I would absolutely recommend everyone try cutting sugar out of their diet for a month just to experience the benefits for themselves. I learned so much about health, my body, and my determination through this experiment and my food habits will be forever changed.

Sugar in Our Food

This may not be a popular opinion, but sugar is highly overconsumed in our Americanized diet and consuming too much sugar can have negative effects on your health. The American Heart Association recommends that women consume no more than 6 teaspoons and men consume no more than 9 teaspoons of added sugar per day. You may be surprised just how much sugar you are consuming on a daily basis without second thought. Let’s take a look at just how much sugar is in some of our daily foods…

• Can of soda: 8 teaspoons of sugar
• Fruit-flavored yogurt: 7 teaspoons of sugar
• Instant oatmeal: 3 teaspoons of sugar
• Starbucks grande caramel Frappuccino: 12 teaspoons of sugar (ouch)
• Small chocolate milkshake: 9 teaspoons of sugar
• Bottled iced tea: 10 teaspoons of sugar
• Spaghetti sauce: 6 teaspoons of sugar per half-cup serving

We haven’t even started talking about dessert and most of us have already consumed all or more than the recommended daily amount of added sugar.

But is added sugar really that bad for you? I mean, if it’s so common in all of our food, it can’t be that bad, right? I hate to say it, but yes. Sugar really is that bad for you. Let’s take a look at some of the negative effects sugar has on your health.

Negative Health Effects of Sugar

1. Weight gain: Sugar contains a lot of calories but has no essential nutrients, so it easily contributes to weight gain and obesity. Not to mention sugar is commonly combined with butter and oil in desserts contributing to even faster weight gain and artery plaque buildup.
2. Type 2 diabetes: High sugar intake can cause insulin resistance, which can lead to the development of type 2 diabetes.
3. Dental problems: Sugar feeds the harmful bacteria in your mouth, which can cause tooth decay and gum disease.
4. Heart disease: Studies have linked high sugar consumption to an increased risk of heart disease.
5. Inflammation: Sugar can cause inflammation in your body, which can lead to various health problems.
6. Addiction: Sugar can be addictive, leading to cravings and overconsumption.
7. Non-alcoholic fatty liver disease: A diet high in sugar can contribute to the development of non-alcoholic fatty liver disease, which can lead to liver damage and other complications.
8. Increased risk of cancer: Some studies have suggested that a diet high in sugar may increase the risk of certain types of cancer, such as pancreatic and colorectal cancer.
9. Cognitive decline: A diet high in sugar has been linked to cognitive decline and an increased risk of dementia and Alzheimer’s disease.
10. Nutrient deficiencies: A diet high in sugar can displace other nutrient-dense foods, leading to nutrient deficiencies and a less healthy overall diet.
11. Skin aging: Sugar can contribute to skin aging, as it can cause inflammation and damage to collagen and elastin fibers.
12. Increased risk of depression: Some studies have suggested that a diet high in sugar may increase the risk of depression and anxiety.

Wow… well let’s say I decided to make some changes to my diet… what happens when you stop eating sugar?

What happens to your body when you stop eating sugar?

1. Improved mood and energy levels: When you stop consuming sugar, your blood sugar levels stabilize, which can lead to more consistent energy levels throughout the day and fewer mood swings.
2. Weight loss: Consuming too much sugar can lead to weight gain, so cutting it out of your diet can help you shed excess pounds.
3. Reduced risk of chronic diseases: Eating a diet high in sugar has been linked to an increased risk of chronic diseases like heart disease, type 2 diabetes, and some types of cancer. Eliminating sugar can reduce your risk of developing these conditions.
4. Improved oral health: Sugar is a major contributor to tooth decay, so cutting it out of your diet can lead to healthier teeth and gums.
5. Sugar cravings: In the short term, you may experience intense cravings for sugar as your body adjusts to the lack of it in your diet. These cravings typically subside over time.
6. Digestive changes: Sugar can disrupt the balance of bacteria in your gut, so eliminating it from your diet can lead to changes in digestion and bowel movements.
7. Improved sleep: Eating too much sugar can disrupt your sleep, so cutting it out of your diet can help you get better quality sleep.
8. Improved skin health: Some people report clearer, more radiant skin when they eliminate sugar from their diet.
9. Increased awareness of food choices: Cutting sugar out of your diet can make you more aware of the hidden sources of sugar in many processed foods, which can lead to healthier food choices overall.
10. Withdrawal symptoms: In the short term, you may experience symptoms like headaches, fatigue, and irritability as your body adjusts to the lack of sugar in your diet. These symptoms usually only last a few days to a week.

But the toughest question is… how to stop eating sugar. Here are some tips to eliminate sugar from your diet.

How to Stop Eating Sugar

1. Drink water: Sometimes when you feel a sugar craving coming on, it’s actually your body telling you that you’re thirsty. Try drinking a glass of water and see if the craving subsides.
2. Eat protein: Eating protein can help you feel full and satisfied, which can reduce the intensity of sugar cravings.
3. Avoid processed foods: Many processed foods are high in sugar, so avoiding them can help reduce your overall sugar intake and make it easier to kick sugar cravings.
4. Get enough sleep: Lack of sleep can disrupt hormone levels, which can lead to sugar cravings. Aim to get at least 7-8 hours of sleep each night.
5. Practice stress-reducing techniques: Stress can trigger sugar cravings, so practicing stress-reducing techniques like meditation or deep breathing can be helpful.
6. Chew gum: Chewing sugar-free gum can help satisfy a sugar craving without actually consuming any sugar.
7. Eat fruit: Fruit contains natural sugars that can satisfy a sugar craving while also providing vitamins, minerals, and fiber.
8. Try a sweet alternative: If you’re craving something sweet, try a natural sweetener like stevia, dates, pure maple syrup or honey instead of processed sugar.
9. Exercise: Exercise releases endorphins, which can improve your mood and reduce sugar cravings.
10. Plan your meals: Planning your meals ahead of time can help you avoid impulsive food choices and reduce your overall sugar intake.

So… if we should be avoiding (or at least limiting) our added sugar intake… do we have to give up sweets forever?

NO! Definitely not. Maybe like me you avoid buying the things you love to eat. If I have something tasty and within reach, it is going to get eaten. I might be able to stave off for a day or two the desire to slice open a bag of cookies, but I give in eventually, as I am sure you do. So, what are we supposed to do, if this kind of behavior is continually contributing to the number of inches around our waist? Thankfully, there are some absolutely amazing foods that use natural sweeteners as healthy sugar alternatives instead of that dangerous added sugar found in most desserts.

Healthy Sugar-free Dessert Recipes

Mouth-watering desserts do not NEED to be packed full of sugar to still taste amazing! A baking wizard named Carolyn actually created over 300 pretty tasty, sugar-free desserts as healthy dessert alternatives to impart all the sweetness you might otherwise miss in the absence of all that processed sugar you’ve been pumping into your body for years.

I have to admit that when I first heard about these easy no bake recipes that were also sugar free, I was a little skeptical. How could they possibly taste that good. After all, sugar makes the world go around! Or so your body is conditioned to believe after spending most of your life scarfing down an endless supply of snacks packed full of processed sugar.

So, what makes these sugar free dessert recipes so sweet? (Oh… and did I mention they are also gluten free desserts?)

Dates and honey.

Dates are a highly nutritious fruit that offer a range of health benefits. They are rich in fiber, potassium, magnesium, copper, and vitamins B6 and K. They also contain antioxidants that can help protect the body against damage from harmful free radicals. Additionally, dates have been found to support digestive health, improve brain function, boost energy levels, and promote healthy pregnancy outcomes.

And the best part? Dates are SWEET! Dates are an excellent natural sweetener for delicious desert without the sugar, and you’ll find dates as a staple ingredient in Carolyn’s healthy dessert recipes.

Honey is rich in antioxidants, which help protect the body from damage caused by free radicals. Honey also has antibacterial and anti-inflammatory properties, making it a popular natural remedy for wound healing, cough relief, sore throat relief, and improving digestion. Honey has been shown to have a positive impact on heart health by helping to reduce blood pressure and cholesterol levels (cue Honey Nut Cheerios commercial).

And if you didn’t already know… honey is SWEET! Honey is also an excellent natural sweetener that appears in many of Carolyn’s recipes, including those for tempting cheesecake delights that you can eat without the least pang of guilt. Yes, that recipe for a Strawberry Fields Forever cheesecake concoction is sure to become one of your favorites.

Let’s just make this book a bit sweeter and say… all of these sugar-free desserts are also made without flour or butter. Making them also gluten free desert recipes!

All the sweetness without the added sugar. Even without flour or butter.

After all, who needs high-cholesterol butter in their diet when almond butter and coconut butter can be used instead? One of my favorite things about these recipes is that not only are they baked with healthy ingredients, but they are easy to make AND they do not require any cooking on your part. If you know how to use a blender, you can easily follow her directions and churn out a plate full of healthy desserts in no time.

If this whole idea sounds like a treat to you (hee hee) then head over to her page where you can find out more about how to add more than 200 healthy desserts and snacks to your diet. Trust me, if you have a sweet tooth like me, this is something that is worth your time – especially if you would not mind losing a few pounds by eating stuff that tastes like it was designed to put on the pounds, not take them off!

Best of luck to you on your sugar-free journey!

Jess