A little less sugar can make a big difference in your health

From a healthier smile to a stronger heart, there are many ways a low-sugar diet can help you feel your best. Keep reading to learn more. Plus we’ve got some simple ways to trim sugar without giving up the foods and flavors you love.  

1. Improved heart health 

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.* Cutting back on added sugar can help protect your heart and keep your blood flowing smoothly. Even small changes, like swapping soda for plain or flavored water with no added sugar, can make a big difference over time. 

2. Diabetes management

If you have diabetes, eating too much sugar can make your blood sugar go up and become harder to control. Keeping your blood sugar steady helps you feel better and stay healthy.* Your provider can help you find the right amount of sugar for you and build a plan that fits your lifestyle.  

3. Better dental health 

Lowering your sugar intake can help prevent tooth decay and cavities.* This is because sugar feeds the bacteria in your mouth, which can cause plaque and damage enamel. Brushing and flossing every day can help keep your smile healthy and strong. 

4. A sharper mind

Eating too much sugar can affect your memory and make it harder to think clearly. Over time, high sugar intake may even raise the risk of dementia. Cutting back on sweets can help you stay focused, think more clearly and keep your brain healthy as you age.

5. Improved mood

Sugar can throw off the balance of chemicals in your brain that control your emotions. Eating less of it may help you feel happier and even lower your risk of anxiety and depression.* Making small changes to eat less sugar can boost both your energy and your mood.  

6. A lower risk of liver disease

It’s not just alcohol that can hurt your liver — eating too much sugar can, too. It can cause fat to build up, which makes it harder for your liver to filter toxins and manage your energy. Over time, this can increase your risk of liver disease.*

Your care team is here to help you manage your health and find local support

Your care team adds an extra layer of support to your plan. They can help you set up medical appointments and connect with community services. Simply put, they can make your day a little easier.

Connect with your care team

Connect with your care team

Sweet tips — without the sugar

There are ways to get more nutritious, low-sugar foods on your menu. Plus, they may even save you money and time. 

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’re 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 the 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 favorite treats have an easy, lower-sugar alternative. Here are a few to try:

   • Replace milk chocolate with dark chocolate, which is lower in sugar. The higher the cacao content, the less sugar it will have. 

   • Season snacks and breakfast items with cinnamon, which adds sweetness and can also help balance sugar levels. 

   • Try unsweetened yogurt with fresh fruit like berries instead of flavored yogurt, which tends to be high in sugar. 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 a little sugar while baking. 

Low-sugar recipes

Ready for a tasty treat without adding not-so-healthy ingredients? Here are three that keep the flavor high and the sugar low. Enjoy them thoughtfully — small amounts go a long way in keeping your treats both delicious and diabetes-friendly. 

1. 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 mixture. 

3. Strain out ginger pulp and serve. 

2. Lemon ice pops

A refreshing 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. 

3. 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. 

Remember: Ask your provider before making any changes to your diet, especially if you have a chronic condition like diabetes.