Craving Something Sweet but Worried about Blood Sugar? Here Are Some Healthier Sugar Swaps

mix of sweet cakes, donuts and candy with sugar spread and written text in unhealthy nutrition, chocolate abuse and addiction concept, body and dental careIt’s never easy to cut back on sugar. Even the strongest can struggle against the pull of sweetness.

But for people who seek to control blood sugar, succumbing to a sweet tooth can have devastating consequences.


Limiting sugar intake is all about finding effective ways to satisfy sweet cravings by eating as little sugar as possible. It’s not necessarily about eliminating sugar intake, but rather reducing the amount you get each day.

Some of the easiest ways to cut back on sugar involve spices and naturally sweet foods to give your tastebuds what they need without stimulating a spike in blood sugar.

The biggest sugar bombs in most people’s diets come from sweetened beverages, desserts, and toppings like sauces and syrups. Here are some healthy and tasty ways to enjoy typically high-sugar snacks:

Soft Drinks and Sports Drinks: These items are very high in sugar and make up a bulk of the added sugars most Americans consume each day. Instead of these beverages, try making unsweetened fruit tea, sparkling water, or fruit/herb infused tap or sparkling water.

Sweetened Coffee or Tea: It’s easy to scoop a spoonful or two of sugar into your coffee or tea. But to get a little more flavor, skip the sugar and opt for cinnamon, vanilla, coconut, or even pure cocoa powder.

Desserts: Many people like a little something sweet after a savory meal. Thankfully, there are plenty of ways to settle the tongue that doesn’t involve a heaping serving of sugar.


Fresh fruit can easily fit into a dessert and offer plenty of high-fiber and healthy sweetness. A few ideas include:

  • Cinnamon-sprinkled apples
  • Grilled peaches
  • Apple cinnamon porridge
  • DIY ice cream
  • Dipped fresh berries in dark chocolate
  • Cocoa-sprinkled berries

Syrups: You can supplement sugary sauces and syrups with mashed fruits. You can also make a fruit compote with water.

These quick sugar alternatives can satisfy cravings when they hit. Remember that if you’ve been eating a lot of sugar, these options might not provide the sweetness you desire. Be patient. As your tastebuds adjust, these options will become much sweeter.

Author Bio

Mohan Garikiparithi got his degree in medicine from Osmania University (University of Health Sciences). He practiced clinical medicine for over a decade before he shifted his focus to the field of health communications. During his active practice he served as the head of the Dept. of Microbiology in a diagnostic centre in India. On a three-year communications program in Germany, Mohan developed a keen interest in German Medicine (Homoeopathy), and other alternative systems of medicine. He now advocates treating different medical conditions without the use of traditional drugs. An ardent squash player, Mohan believes in the importance of fitness and wellness.