1. Read Labels
Look for added sugars in:
Sauces (ketchup, BBQ, marinara)
Yogurts (even “low-fat” ones)
Granola bars, cereals, and breads
Check the nutrition facts — even if it says “no sugar added,” it may have honey, agave, or fruit juice concentrate
2. Swap Smart
Sugary cereal
Oatmeal with berries and nuts
Soda or juice
Sparkling water + lemon or lime
Sweetened yogurt
Plain Greek yogurt + fresh fruit
Candy bars
Trail mix (nuts, seeds, dark chocolate)
3. Eat More Protein & Fiber
These slow sugar absorption and keep you full
Include at every meal: eggs, beans, avocado, veggies, whole grains
4. Wait 10 Minutes Before a Sweet
Craving a cookie? Wait 10 minutes — often, the urge passes
Drink water or have a piece of fruit instead
5. Don’t Deprive — Just Balance
Enjoy sweets occasionally — but pair them with protein or fat (e.g., dark chocolate with almonds)
This slows sugar absorption and reduces the crash
🚨 When to See a Doctor
If you have:
Frequent urination, thirst, and fatigue
Unexplained weight loss
Family history of diabetes
A waistline over 35” (women) or 40” (men)
👉 Get a blood sugar test (fasting glucose or HbA1c) — it could catch prediabetes early.
Final Thoughts
Sugar isn’t evil — it’s a part of life.
