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Sugars are easy to eat but are not easy for our bodies to process. The average person eats about 23 added teaspoons of sugar per person per day and this is a conservative estimate. 



Sugars and Added Sugars


Natural sugars found in plant foods like fruits, vegetables, and grains are not the harmful sugars but are actually helpful in controlling blood sugar when eaten in moderation and in combination with protein and fat.  

There are natural forms of added sugar like honey, molasses, juices, and maple syrup. 

There are also processed forms of added sugars like table sugar, brown sugar, and high fructose corn syrup. 

Sugar isn’t just a problem for people with diabetes but for everyone. 

Sugar can accelerate aging and give you more wrinkles. 


The best time to break the sugar craving cycle is early in the morning. You want to reduce your preference for sweet flavors and the amount of sweetened foods that you’re eating.  



Strategies to Shake Sweets

Learn where the sugars are. Look at the food labels and read the ingredients. 

Look for the words “sugar free,”, “no sugar added,” or “diet” could tip off the fact that there are artificial sweeteners. 

Any kind of sweet foods can increase your craving for other sweet foods. 

Think of sweets as treats, not a staple in your regular diet. Structure it at 2 or three times per week. 

Enjoy more interesting flavors like: salty, bitter, sour, and umami (savory).  In fact of you have a sew craving, try having something salty or bitter that can act as an interrupt. 

Eat like you have diabetes in order to prevent diabetes and other chronic conditions. 

Eat real foods and minimally processed foods. 

Eat to control your blood sugar. 

Begin with breakfast. 

Choose the right carbs. 

Stall sweets until later. 

Eat within one hour of waking up. 

Replace your sweet drinks out with water or tea. Don’t add any sweetener to coffee or tea. 

If you have something sweet, have it as part of a meal instead of on it’s own.

Look for easy ways where you can cut back and make incremental changes. 

Practice portion control. 

Total avoidance of sweets is not a good idea. 

Strive for moderation, not virtue.




Questions Addressed

What kind of sweets do you eat when you indulge? She ends her meals with fruit. She also eats dark chocolate. 


When choosing fruits, are there some that are better to eat? Berries and cherries have the lowest sugar. Tropical fruits and grapes have the highest sugar content and the lowest water content.




Resources & Recipes Mentioned

Mediterranean Scramble

Avocado Toast

Cherry Almond Vanilla Oatmeal

Weekday Almond Oatmeal

Better Blood Sugar Shopping List





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Gelson's Registered Dietitian, Jessica Siegel, has a Masters in Public Health. However, she is not a doctor and her nutritional recommendations are not tailored to specific health problems. Always consult your physician before beginning any nutritional program. 


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