Cutting back on added sugar doesn’t mean giving up flavor. It can be as simple as swapping a sweetened drink for something refreshing, building flavor with herbs and spices or choosing a homemade sauce where you control the ingredients.
Here are a few tips and helpful recipes to make sugar-conscious choices without making your meals feel like they’re swapping out the wonderful taste.
Sub in Natural Sugars and Flavor
Sweetness is only one way to make food interesting. Ingredients like cinnamon, nutmeg, cardamom, vanilla, fresh herbs, citrus, ginger and spices can add plenty of flavor without relying on added sugar. Here are some ways to start your day with mindful swaps.
Try Whole-Grain Waffles with Chia and Flaxseeds, Carrot-Raisin Baked Oatmeal or Chewy Coconut Granola Bars for breakfast.
And if you’re baking bread, Easy Whole Wheat Dinner Rolls and Buttermilk Rolls make straightforward additions to the table.
Ditch Bottled Sauces for Homemade
Sauces and condiments can be a surprisingly easy place to find unwanted sugar. Making your own gives you more control over what goes in, while ingredients like tomatoes, onions, vinegar, herbs and spices bring plenty of flavor.
Try No-Cook Tomato Sauce, Caramelized Onion Dip, Homemade Barbecue Sauce or Quick Sweet-Heat Tomato Jam.
Swap Sugary Marinades for Big Flavor
A good marinade doesn’t need to be sugary to make dinner memorable. Ginger, yogurt, citrus, herbs and spices can add layers of flavor to meat, seafood and vegetables.
Try Ginger-Marinated Grilled Chicken or Miso-Glazed Flounder with Spinach and Brown Rice.
For salads and vegetables, Strawberry Balsamic Dressing, Fresh Mango Marinade and Indian-Style Spiced Yogurt Marinade bring flavor from fruit, spice and acidity.
Trade “No Dessert” for a Thoughtful Treat
Sugar-conscious eating doesn’t have to mean skipping dessert. Look for ways to make a little sweetness go further and remember that natural sugars from ingredients like fruit aren’t the same as added sugars.
Check out our recipes for Maple-Oat Cookies, Carrot-Walnut Cookies, Cocoa-Oat Truffles, Chia Pudding or Raspberry Vegan Cheesecake Bites.
For something a little richer, try Silky Sweetheart Puddings, Raw Walnut Brownies, Chocolate Mousse or Almond Brown Rice Pudding.
Replace Sugary Drinks with Homemade Thirst Quenchers
Drinks can be an easy source of unnecessary sugar. Try sparkling water, unsweetened tea or a homemade drink flavored with fruit, herbs and citrus instead of sodas or sports energy drinks with artificial sweeteners.
Sip a Matcha Tonic, Strawberry-Watermelon Water with Basil or a Blueberry-Herb Lemonade Punch. Celebrate with a mocktail after a long day or when there’s a special occasion, Pineapple-Rosemary Crush Cocktails, Pineapple Breeze Smoothie and Sparkling Honey Lemonade with Citrus-Salt-Rimmed Glasses bring plenty of flavor to your glass.
Looking for a Sweetener Substitute?
If you’re looking for sweetness without artificial sweeteners like aspartame or sucralose, check ingredient lists for options like stevia and monk fruit extract. The products sold at Whole Foods Market can add sweetness to your food or drink without compromising our standards.
