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Writer's pictureDr. Alex Berger

Sugar Consumption Tips: Get to Know Sugar and Make Mindful, Informed Decisions About Your Intake




Understanding your sugar intake is key to living a balanced and healthy life. From the sugar hiding in processed foods to natural alternatives, making informed choices can empower you to take control of your diet and feel better overall.


In this guide, we’ll explore sugar consumption tips to help you make mindful decisions, including:

  • The best natural sweeteners like stevia and monk fruit.

  • Acupuncture boosting metabolism, helping you better absorb nutrients.


1. Know Your Sugars


Not all sugars are created equal. Processed sugars, like those found in candy, baked goods, and sugary drinks, spike your blood sugar levels and can lead to crashes, fatigue, and cravings.


Natural sugars, like those in fruits, contain fiber and nutrients that slow the absorption of sugar, making them a healthier option.


When reading labels, look for hidden sugars, which often appear as ingredients like:

  • High fructose corn syrup

  • Cane sugar

  • Dextrose

  • Maltose


Tip: Opt for whole foods with natural sugars and avoid processed foods high in added sugars. When in doubt, look at the nutrition label and aim for options with 5 grams or less of sugar per serving.


2. Choose Natural Sweeteners


If you’re looking to sweeten your food without the negative effects of sugar, stick with natural sweeteners like stevia and monk fruit. Unlike artificial sweeteners, which can negatively affect your gut health and even trigger more sugar cravings, stevia and monk fruit are plant-based and do not spike blood sugar levels.


Example: Swap sugar in your morning coffee or baked goods recipe with stevia or monk fruit for a zero-calorie option that satisfies your sweet tooth.


3. Mindful Moderation


You don’t have to eliminate sugar entirely, but understanding how much you’re consuming and where it’s coming from can make all the difference. Be mindful of "sneaky sugars" in foods like salad dressings, sauces, and bread. Cutting back gradually can help reduce your cravings naturally.


Pro tip: Eat sugary desserts after a meal high in protein and vegetables, make it your carb of the plate and enjoy it!


Tip: Keep indulgences for special occasions, and focus on whole, nutrient-dense foods. Over time, your taste buds will adjust, and you'll find yourself craving less sugar.


4. How Acupuncture Can Help


Acupuncture is a powerful tool in supporting your health journey, especially when it comes to sugar cravings. Acupuncture treatments can help regulate your metabolism, reduce stress, and improve digestion, which all play a role in how your body processes and absorbs sugar. It also helps reduce cravings by balancing the body's energy, making it easier to maintain mindful eating habits.


Example: Regular acupuncture treatments can help you manage cravings, improve digestion, and support weight management, allowing you to stay consistent with your nutrition goals.


5. Stay Hydrated


Sometimes sugar cravings can actually be a sign of dehydration. When you feel a craving coming on, try drinking a glass of water first and see if it helps reduce your urge for something sweet.


Tip: Keep a water bottle handy and aim for at least 8 cups of water a day to stay hydrated and curb unnecessary cravings.


Reach out to schedule a consultation and see how acupuncture and nutrition can work together to support your health.

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