8 Easy Sugar Hacks for Some of Your Favorite Foods

Sugar is present in almost everything we eat. By utilizing these simple sugar hacks on some of your favorite foods you can cut your daily sugar consumption and improve your fitness.


You may be asking, what are sugar hacks? It’s simply a healthy substitute, a way to reduce your sugar intake to a normal level. Not only does reducing your sugar consumption improve your overall fitness but it also reduces inflammation and makes it easier to manage your weight.

The foods we are going to talk about today are not necessarily foods that you may consider high in sugar. That’s why you must read labels.

Let’s start with the facts. Sugar is “sneaky” because manufacturers use so many different names.

When reading a label look for ingredients ending in “OSE”. If you spot “OSE” in the first five ingredients, my suggestion to you would be put it back. It’s not a healthy product and has way too much sugar in it.

The other sneaky sugar is sugar alcohol and it’s more common than ever. Xylitol is a big one that’s being used. Most nutritionists agree that sugar alcohol is a better alternative but it’s still sugar. As an example, if the label says that there are 26 grams and it’s all sugar alcohol, most Dietitians say to cut that in half to estimate get the true sugar effect. That is the hypoglycemic effect or laypersons terms how much your blood sugar levels will spike.

Let’s get into those 8 healthy sugar hacks



If you pick up a small carton of prepackaged flavored yogurt, chances are it has somewhere around 26 to 30 grams of sugar. That is equivalent to the amount of sugar in many candy bars! If you get the low-fat variety, those tend to be full of the artificial sweetener aspartame, which is not good for you either.

One of the best swaps is to take plain yogurt and drop in some fresh berries and if you don’t happen to have fresh berries, you can take berries from the freezer and just throw them in the microwave for 30 or 40 seconds. They get nice and warm and they leave a little bit of juice behind. Stir them inside of your yogurt and you have a healthy breakfast or an afternoon snack without all the sugar.

Granola bars

We have turned granola bars into something that was healthy into something that is loaded with sugar. If you enjoy granola bars, make your own. You don’t need cooking skills, many don’t need to be baked and they are unbelievably tasty. Here’s my favorite recipe.


Have you been to a barbecue without relish, mustard and ketchup? Condiments are a no calorie and no nutrition food. If you want flavor, spices and rubs are a much better alternative. There is nothing like fresh spices to bring out the flavor in whatever you’re cooking.

Salad Dressings

Check the label, and you will likely find that not only is it packed with sugar, it also has a lot of ingredients that you’re not going to be able to pronounce. Generally, if you can’t pronounce the name of the ingredient it is not good for you. You can make your own simple salad dressings. There are a ton of recipes out there, and the best part is that you get to control the ingredients just like the granola bars. Here’s an easy vinaigrette.

Sugary drinks

We all know how much sugar coca cola has in it, but perhaps you are opting for Gatorade or  Red Bull.  Make no mistake, those are loaded with sugar too.

An awesome substitution is a soda stream. Their claim to fame is that people who use one drink about 40 percent more water. Most people don’t drink anywhere near enough water, so this is a great way to go. Plus, it is very economical and environmentally friendly because the carbonators get recycled and the bottles are reusable. Adding extra water to your diet yields immediate benefits and don’t be surprised if you see a noticeable weight loss.

Peanut Butter

You may be surprised but many of the leading peanut butter contain added sugar, just check the label.

You’re much better off eating a peanut butter and almond butter that is just nuts, with a little added salt but nothing more. In some cases, you can blend your own right at the store. Another great alternative is sunflower butter.


Now, what’s peanut butter if you don’t have a little bit of jelly along with it? Sadly, another food that’s typically loaded with sugar. Just read the labels to see what’s in it. You’re much better off getting the low or no sugar or simply pure fruit.

Almond Milk

I bet that one surprised you! Almond milk can have a lot of sugar so read the labels carefully.  Better yet,  it’s super easy to make your own almond milk. There are a lot of recipes online. You can buy almonds at bulk, and you can make it as you need it. That way it’s fresh and a great non-dairy alternative to milk.


Make sure you’re reading labels. Countless studies have shown that sugar is bad for you and a major cause of obesity in this country and around the world for that matter. It is certainly difficult to eliminate all sugar from your diet, but these few sugar hacks can have a profound effect on your health and well-being. Small changes add up to big results.


In the comments below tell me, how do eliminate that extra sugar from your diet?

cj "cathy jo" johnson





CJ Johnson’s Fitness Transformation Blog
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P.S. If you are on the journey to eat healthier, make sure to grab a FREE copy of 71 Clean Eating Habits to Lose Weight and Get Healthy. These changes help me change my weight without counting calories!