From a healthier smile to a healthier heart, there are many ways a low-sugar (or no-sugar) diet can help you feel your best. Even better: It doesn’t take much to swap sugar-filled foods for a more nutritious choice. Here’s what to know. 

1. Lower risk of heart disease

Too much sugar can lower your “good” cholesterol, or HDL, and increase your “bad” cholesterol, or LDL. This can clog your arteries and cause trouble for your heart.* 

2. Better dental health

Lowering your sugar intake can help prevent tooth decay and cavities.*

3. Sharper mind

High amounts of sugar can lead to memory loss and even dementia. You might find it easier to focus and remember things when you’re not eating a lot of sweets.*

Stay on top of your health

If you have certain risk factors, like high blood pressure or a history of high blood sugar, you’re covered for two diabetes screenings per year.  Visit your secure member website to learn more about your benefits. You may also qualify for the Medicare Diabetes Prevention Program, which can provide you strategies and support to  help prevent Type 2 diabetes. Learn more here.

4. Lower risk of diabetes

When you consume a lot of sugar, your body makes more insulin (a hormone) to balance your blood sugar. Over time, your body may start resisting the insulin and lead to Type 2 diabetes.*

5. Balanced blood sugar

If you already have diabetes, talk with your provider about how much sugar is best for your diet. They can help you come up with a plan that keeps your blood sugar balanced to avoid any complications. 

6. Improved mood

Sugar can throw off chemicals in your brain. Eating less of it may help you feel happier and even lower your risk of anxiety and depression.*

7. Lower risk of liver disease

Alcohol isn’t the only substance that affects your liver. Too much sugar in your diet can cause fat to build up on the liver and lead to liver disease.*

Sweet tips–without the sugar

There are some simple ways you can get more nutritious food for your body. Plus, they may even save you time and money. 

1. Plan meals ahead: Before you head to the store, plan out what meals you want to make that week. This will help you buy only the necessary ingredients and not sugary treats. 
2. Shop with a list: Write out a grocery list that includes healthy items and carry it with you while shopping. If you stick to a list, you can avoid buying junk food or foods with low nutritional value. You may even find that you save time in the store because you are not wandering the aisles. 
3. Buy frozen or canned: Frozen or canned food is often less expensive and can last longer than fresh foods. Vegetables, fruits, meats, potatoes and more can be found in frozen or canned aisle sections of the store. Try to find low-sugar options with no added artificial sugar or syrups. 
4. Sugar swaps: Many of your summer favorites have an easy, lower sugar alternative. Here are a few to try: 
   • Replace milk chocolate with dark chocolate which is lower in sugar when making desserts
   • Sweeten snacks and breakfast items with spices like cinnamon, which can also help balance sugar levels
   • Try unsweetened yogurt instead of flavored and add fruit like berries
     Bonus: Unsweetened yogurt often has more protein as well.
   • Check the labels on nut butters like almond, peanut and hazelnut to ensure you choose the lower-sugar option. Look for labels that say “low-sugar,” “no added sugar” or “sugar free.”
   • Sweeten with fruits like peaches, apricots, orange zest or even mixing mashed banana with sugar while baking

Want more sugar swaps? Check this out.

Low-sugar summer recipes

Ready for a tasty summer treat without adding not-so-healthy ingredients? Here are five that keep the flavor high and the sugar low.

1. Pineapple-mint smoothie

Enjoy a yummy, tropical blend of pineapple and mint in this summer-ready smoothie.

Ingredients:  

• 1/2 cup milk (almond, unsweetened, if preferred) 
• 3/4 cup chopped mint 
• 1/3 cup pineapple chunks 
• 1 medium banana, frozen 
• 6 ice cubes 
• 1 pinch of salt 

Instructions:

1. Add the milk, mint, pineapple, banana, ice cubes and salt to a blender in that order.  

2. Puree on high until smooth. If a thinner smoothie is desired, add another couple tablespoons of milk and puree again.

2. Frozen berry and yogurt treats

These simple-to-make snacks are both delicious and nutritious.

Ingredients:  

• 1/2 cup non-fat Greek yogurt
• 1/2 tablespoon honey 
• 1 cup mixed berries (like blueberries or raspberries)

Instructions:

1. Mix Greek yogurt and honey in a large bowl. Dip berries into mixture.

2. Place berries on a baking sheet lined with wax paper, arranging them in a single layer. Freeze the dipped fruit for six hours, or until frozen. You can store them in a container in the freezer when you’re done snacking for the day. 
   Tip: If you want to add more flavor and crunch, take 1/2 cup chopped nuts (like unsalted roasted pistachios) and dip the fruit in the nuts after the yogurt. You'll get a little extra fiber and protein.

3. Ginger lemonade

Cool off with this refreshing low-sugar lemonade.

Ingredients:  

• 1 piece (a little less than 4 inches) fresh ginger
• 1 cup lemon juice (4 lemons) 
• 1/3 cup maple syrup 
• 6 cups water 
• 2 lemons for garnish (optional) 

Instructions:

1. In a food processor, blend ginger. Then add lemon juice. 

2. In a large container, mix water and maple syrup with ginger. 

3. Strain out ginger pulp and serve.

4. Lemon ice pops

A refreshing summer treat that’s perfect for cooling down.

Ingredients:  

• 1 cup lemon juice (4 lemons) 
• 1/2 cup water
• 1/4 cup honey
• 1 cup ice cubes

Instructions:

1. In a blender, combine the lemon juice, water and honey. Blend until well mixed. 

2. Add the ice cubes and blend until the mixture is smooth and slushy. 

3. Pour the mixture into ice pop molds or small paper cups. Insert popsicle sticks. 

4. Freeze for at least 4 hours, or until completely frozen. 

5. To remove, run the molds under cool water for a few seconds.

5. Banana ice cream

A creamy and healthy dessert that’s easy to make with just a few ingredients.

Ingredients:  

• 3 ripe bananas, peeled and sliced 
• 1/4 cup milk 
• 1 tablespoon honey or maple syrup (optional) 
• 1/2 cup vanilla extract 

Instructions:

1. Place the sliced bananas in a freezer-safe container and freeze for at least 4 hours or overnight. 

2. Once frozen, blend the frozen banana slices, milk, honey (if using) and vanilla extract in a blender until smooth and creamy. 

3. Scoop the ice cream into bowls and serve immediately.

 

*FOR HEART HEALTH: Cleveland Clinic. Is sugar bad for your heart? February 11, 2025. Accessed May 14, 2025. 

*FOR ORAL HEALTH: World Health Organization. Sugars and dental caries. November 9, 2017. Accessed May 14, 2025. 

*FOR BRAIN HEALTH: Centers for Disease Control and Prevention. Your brain and diabetes. July 16, 2024. Accessed May 14, 2025.

*FOR DIABETES RISK: Centers for Disease Control and Prevention. About insulin resistance and type 2 diabetes. May 15, 2024. Accessed May 14, 2025.

*FOR MENTAL HEALTH: Gillespie KM, Kemps E, White MJ, Bartlett SE. The impact of free sugar on human health-A narrative review. Nutrients. 2023;15(4):889. doi:10.3390/nu15040889 Accessed May 14, 2025.

*FOR LIVER HEALTH: Centers for Disease Control and Prevention. Type 2 diabetes and your liver. May 15, 2024. Accessed May 14, 2025.

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