Starting Gradually, Here are 3 Ways to Reduce Sugar Consumption Without Suffering

Photo: Pexels/Pavel Danilyuk

JAKARTA - Reducing sugar consumption is often difficult, especially for people who love sweet foods and drinks. However, limiting daily sugar intake must be done to maintain body health.

To reduce sugar consumption, you don't have to immediately change your overall eating habits drastically. With the right steps and done gradually as below, you can reduce sugar consumption without being tortured.

1. Gradually reduce

Quoted from the Mayo Clinic, on Thursday, April 30, 2026, reducing sugar directly in large quantities can make the body feel shocked and actually increase the desire to eat sweets. This happens because the body is used to a certain amount of sugar intake every day.

Therefore, the best way to reduce sugar consumption is to do it gradually. If you usually drink coffee with two teaspoons of sugar, then reduce it to one spoon, then gradually to half a spoon until you finally get used to it without sugar.

This step can help the tongue adapt to a more natural taste, so that the desire for sugar slowly decreases without feeling tortured.

2. Pay attention to food labels

Many people are unaware that they consume large amounts of sugar from packaged foods. Sugar is usually found in various types of products such as sauces, bread, drinks, and snacks.

Thus, it is recommended to start getting used to reading food labels before buying them. Pay attention to the sugar content and other additives, so that you understand what you are consuming and can be wiser in controlling your daily sugar intake.

3. Consume whole foods

Another way to reduce sugar consumption without being tortured is to get used to consuming whole foods or real food. Such as vegetables, fruits, and grains that tend not to contain added sugar.

If you consume real food more often, then the desire to eat sweet or processed foods will usually decrease and sugar intake is well controlled. In addition, whole foods are also more filling and healthy, because they contain fiber and complete nutrients.