The Top 5 Tips to Cutting Out Refined Sugar From Your Diet

First, let’s get something clear: following these steps doesn’t mean you’ll never crave sugar again. However, there are proven methods to help you control the urge to overconsume white refined sugar.

Why Sugar is So Addictive

Sugar isn't just a sweet treat—it’s a powerful substance that affects your brain and body in intense ways. White processed sugar is as addictive as cocaine. Shocking, right? But it helps explain why it’s so hard to stop eating it. It’s not a willpower issue. Your brain becomes addicted to the chemical responses sugar triggers.

Sugar causes your body to release insulin, which stimulates an enzyme called phospholipase A2—a pro-inflammatory agent. Inflammation can look different for everyone:

• In children: hyperactivity, irritability, mood swings, depression.

• In adults: joint pain, brain fog, anxiety, depression, fatigue, diabetes, inflammation, atherosclerosis, and many other chronic illnesses.

  • (Personally, I experience memory loss, weakness, and overwhelming tiredness.)

    
    

Refined sugar also damages the protective lining of your digestive tract (epithelial cells), allowing food particles and chemicals to enter your system unchecked—a key trigger for autoimmune disease.

It spikes your blood sugar and cortisol levels, disrupts hormone balance, feeds harmful gut bacteria like candida, and suppresses your immune system for up to 10 hours after consumption. Even worse, sugar is an antinutrient, which means it depletes your body of nutrients and energy during digestion, leading to deficiencies.

So, How Do We Cut Back?

Here are 5 powerful strategies to reduce sugar intake and cravings over time:

1. Eat Fermented Foods Daily

   Fermented foods help kill candida in your gut. Candida thrives on sugar, and when your gut is imbalanced, those harmful microbes create the cravings you feel.

   
   

2. Prioritize FFP: Fat, Fiber, Protein

   If candida is severely overgrown, additional measures like herbal supplements may be needed. I often work one-on-one with clients to rebalance the gut and restore healthy bacteria.

   
   

3. Prioritize FFP: Fat, Fiber, Protein

   Keep your blood sugar stable throughout the day by eating small, regular meals with balanced amounts of healthy fats, protein, and fiber. This slows digestion, stabilizes blood sugar, and naturally reduces cravings.

   
   

4. Nourish Your Cells

   Cravings often mean your body is missing essential nutrients. A balanced diet rich in FFP and colorful fruits and vegetables gives your body what it truly needs.

   
   

   Still, experiencing strong cravings despite a healthy diet? It might be time to test—not guess. I offer blood testing to pinpoint exactly what nutrients your body is missing, so we can create a targeted plan together.

   
   

5. Crowd Out, Don’t Cut Out

   Social events are full of sugar, and it can feel impossible to avoid. I’ve seen it often: someone eats clean for months, then one sugary treat at a party derails everything.

   
   

   Instead of going cold turkey, try this secret: crowd out refined sugar with natural alternatives. Stock up on treats made with:

   
   

   • Raw, unpasteurized honey

   • Maple syrup

   • Blackstrap molasses

   • Coconut sugar

   • Sucanat

   
   

   These natural sweeteners contain minerals and even offer antimicrobial and antioxidant properties. Of course, moderation still matters—but if you must indulge, choose something that nourishes rather than depletes.

   
   

   Tip: Keep healthy treats in your freezer for moments of temptation.

   
   

6. Don’t Skimp on Sleep

   Quality sleep plays a major role in controlling cravings. Two key hormones—leptin (regulates fullness) and ghrelin(stimulates hunger)—are deeply impacted by sleep.

   
   

When you’re sleep-deprived, ghrelin increases and leptin decreases, leading to heightened hunger and sugar cravings. Protect your progress by making good sleep a non-negotiable part of your health plan.

Final Thoughts

Breaking free from sugar addiction is a process, but it’s doable. With the right tools, support, and mindset, you can take back control of your health—one step at a time.

Get started today, and grab this recipe for my "Nutritious High Protein Honey Brain Bites" . Perfect when you need a quick snack or need to take breakfast on the go and don't forget to let me know how you like them. Enjoy!