How to Get a Sweet Taste Without the Sugar
Sugar cravings happen to everyone—and added sugars sneak into more foods than you think, from cereals to yogurt to bottled drinks. The good news? You can still enjoy sweetness without overdoing it on added sugars. Here are dietitian-approved swaps and tips to satisfy your cravings and keep your energy levels steady.
Smart Sugar Swaps
Instead of Ice Cream → Try “Nice Cream”
Blend a diced frozen banana with 2–3 Tbsp unsweetened cocoa powder and 2–3 Tbsp unsweetened almond milk (or low-fat milk) in a food processor until fluffy, about 1 minute. Serve in a small bowl and top with a drizzle of peanut or almond butter if you like.
Or, make healthy homemade popsicles with blended fruit and coconut water for a refreshing treat.
Instead of Fruity Drinks → Make a Smoothie
Blend 8 oz unsweetened almond milk with ½ cup berries and ½ cup frozen peaches for a creamy, naturally sweet drink with fiber and antioxidants.
Instead of Soda → Choose Seltzer Water
Sparkling water with no added sugar gives you fizz without calories. Add a squeeze of citrus or fresh berries for flavor.
Instead of Sweet Iced Tea → Brew Your Own
Try unsweetened tea with fresh lemon wedges or brew flavored teas like raspberry or pomegranate and chill them for a naturally sweet sip.
Instead of Sugary Coffee Drinks → Spice It Up
Add a sprinkle of cinnamon or pumpkin pie spice to black coffee or a latte for sweetness without sugar.
Instead of Candy → Go for Fruit
Frozen grapes or mango chunks are nature’s candy. For extra satisfaction, serve them over a bowl of plain Greek yogurt.
Instead of Chocolate Bars → PB & Banana
Spread 1 Tbsp peanut butter on half a banana and sprinkle with cacao nibs for a chocolatey, satisfying bite.
Instead of Sugary Granola Bars → Choose Low-Sugar Options
Look for bars with 6g or less of added sugar and at least 3g of fiber per serving. Good picks include KIND Nut & Spice or Kashi bars.
Instead of Apple Pie → Bake an Apple
Core an apple, sprinkle with cinnamon, add crushed walnuts, and bake until tender. Top with a dollop of yogurt or light whipped cream for a cozy dessert.
Instead of Flavored Yogurt → Flavor It Yourself
Mix a drop of vanilla or coconut extract into plain yogurt and top with fresh fruit for natural sweetness.
Instead of Sugary Cereals → Choose Low-Sugar, High-Fiber Options
Look for cereals with 6g or less sugar and at least 3g fiber per serving. Great choices include shredded wheat, Kashi Go Lean, Cheerios, Grape Nuts, or Barbara’s Puffins.
Instead of Bottled Salad Dressings → Make Your Own
Whisk together olive oil and balsamic vinegar for a simple, low-sugar dressing. Or choose bottled dressings with 3g sugar or less per serving.
Instead of Sugary Cocktails → Go Simple
Skip the mojito (11g sugar) and opt for vodka with club soda and lime, a mojito spritzer, or just a flavored seltzer.
Tips to Keep Cravings Under Control
Keep better-for-you sweets on hand: Sugar-free pudding, Jello cups, or low-calorie fudge pops are great for a light dessert.
Distract your taste buds: Brush your teeth, sip herbal tea, or chew gum when a craving strikes.
Practice portion control: Bake mini versions of cookies or muffins and enjoy just one mindfully.
Eat regularly: Don’t go longer than 4–5 hours without food—low blood sugar can trigger sugar cravings.
The Bottom Line
You don’t have to give up sweetness to stay healthy. With a few easy swaps and mindful habits, you can enjoy the flavors you love—without the sugar spikes and crashes.
