How do I replace sugar for a no sugar diet?

Try flavoring your own plain yogurt with berries. Be mindful of how much dried fruit you eat, as it often has added sugar on top of its higher naturally occurring sugar content. Replace dried mango and other fruits with fresh berries. Choose whole wheat breads, pastas, and other grains with no added sugar.

There are four common types of sugar substitutes: artificial sweeteners, sugar alcohols, novel sweeteners, and natural sweeteners. Each has potential benefits and negatives depending on your goals.

Top Seven Natural Substitutes for Sugar

1. Stevia

Stevia is 100% natural, contains zero calories, and has no known adverse health effects. It has been shown to lower blood sugar and blood pressure levels.

2. Xylitol

Xylitol is a sugar alcohol that contains 40% fewer calories than sugar. Eating it in moderation is generally safe, but xylitol can be highly toxic to dogs.

3. Erythritol

Erythritol is a sugar alcohol that tastes almost exactly like sugar, but it contains only 6% of the calories. However, more research is needed to determine whether it contributes to weight gain in some people.

4. Monk fruit sweetener

Monk fruit sweetener is a safe and healthy sugar alternative, but more studies are needed to fully understand its health benefits.

5. Yacon syrup

Yacon syrup contains one-third of the calories of regular sugar. It’s also very high in fructooligosaccharides, which feed the good bacteria in the gut and may aid weight loss.

6. Coconut sugar

Coconut sugar contains a small amount of fiber and nutrients, but it’s high in fructose and should be consumed in moderation.

7. Honey

Honey contains antioxidants and small amounts of vitamins and minerals. It may offer some health benefits, but it’s still sugar and should not be consumed excessively.

Tips for reducing sugar in your diet

Follow these steps to help reduce sugar in your diet on a daily basis:

1. Choose to drink water, calorie-free beverages, or low-fat milk instead of sugary sodas and drinks

2. Choose whole fruits instead of processed desserts and fruit juices. When you do drink fruit juice, make sure it’s 100% fruit

3. Add fruit to cereal instead of buying sweetened cereal or adding table sugar

4. Use sugar-free preserves or fresh fruit to sweeten plain yogurt instead of eating sweetened yogurt with fruit in it

5. Choose lower-calorie, sugar-free hot chocolate drinks instead of candy

6. Snack on vegetables, fruit, low-fat cheese, or whole-wheat crackers

7. Choose unsweetened products, such as unsweetened applesauce or nut butters

8. Add flavors like vanilla, spices, or citrus to flavor foods and drinks

8 tips for cutting out sugar

1. Take it slow. One of the most important things to remember when changing the diet is to do so gradually.

2. Read product labels. 

3. Avoid simple carbohydrates. 

4. Avoid artificial sugars. 

5. Do not drink sugar. 

6. Focus on whole foods. 

7. Plan meals. 

8. Spice it up.

Reducing the amount of sugar in the diet can help a person reduce their risk of these health conditions. Replacing high sugar foods with healthful options can help a person get all of their essential vitamins and minerals without the added calories. It may also help them lose weight, if necessary.