By Laura Htet (UDE)

THESE days, when we scroll through social media or listen to conversations around us, one topic keeps com­ing back again and again: sugar. Some people talk about quitting it completely, some say they just want to reduce it, and others feel confused about whether it really makes a difference. What most of us agree on, though, is one sim­ple idea: anything taken too much can be harmful. Sugar is not the enemy, but too much sugar quiet­ly becomes a problem before we even realize it.

Many of us grow up with sug­ar being part of comfort and cele­bration. Sweet tea in the morning, instant coffee during busy work hours, a cold soft drink on a hot day, or a small dessert to end the evening. These habits feel nor­mal, even harmless. But over time, sugar stops being just a treat and starts becoming part of our daily routine. When that happens, our body begins to react in ways that are easy to ignore at first.

Cutting sugar doesn’t mean we suddenly stop enjoying life or eating the foods we love. It simply means we become more mindful of what we eat and drink every day. Cutting sugar is about reducing or completely avoiding all kinds of sugar in our daily food and drinks. That includes the sugar we add ourselves, the extra sugar used to make food taste better, foods that are already sweetened during preparation, and foods that natu­rally contain added sugar from the beginning. We do this not because sugar is “bad,” but because it gives us calories without giving our body much real nutrition.

What makes sugar tricky is how easily it hides in everyday food. We often think only of soft drinks and desserts, but sugar appears in many other places, too. Sweetened soy milk, cow’s milk, and yoghurt often contain more sugar than we expect. En­ergy drinks and sweet electrolyte drinks promise quick strength but rely heavily on glucose, sucrose, or fructose. Instant coffee mixes are especially popular because they are convenient, but they quietly add sugar to our day without us noticing.

Bread, cakes, pastries, and puffs are common snacks, espe­cially when we are busy or tired. Ready-made and processed foods save time, but sugar is often add­ed to improve taste and shelf life. Foods made with coconut milk are rich and comforting, yet they are frequently sweetened. Cane sugar, palm sugar, jaggery, honey, and other natural sugars may sound healthier, but they still affect our bodies in similar ways when taken too much.

Candies, sweet chewing gum, jams, pickles, preserved foods, sweet sauces like ketchup, cream, condensed milk, and sweet mayon­naise slowly build up sugar intake throughout the day. None of these foods is shocking on its own. The issue comes when they appear again and again in our meals and snacks.

That is why reducing or avoiding them becomes an act of self-care rather than restriction.

At the same time, cutting sugar doesn’t leave us with “noth­ing to eat”. There are still many satisfying and nourishing choices. Natural fruits, when eaten in suit­able portions, bring sweetness along with fibre and vitamins. Vegetables of all kinds support digestion and overall health. Dia­betic sweeteners can help during the transition, as long as they are used in small amounts. Coffee doesn’t have to disappear from our lives either. Sugar-free op­tions like black coffee, America­no, espresso, or even sugar-free latte and cappuccino can still feel warm and comforting.

Tea becomes a gentle com­panion during sugar reduction. Green tea, black tea, or plain tea slowly trains our taste buds to en­joy bitterness and balance. Foods like potatoes, sweet potatoes, and pumpkin provide energy without extreme sweetness. Rice can still be part of our meals when we eat it mindfully, choosing white rice, brown rice, or berry rice in moderation.

Protein plays a big role in this journey. Meat, fish, and eggs help us stay full and reduce sudden cravings. Unsweetened milk, soy milk, and yoghurt offer comfort without hidden sugar. Unsweet­ened sauces and chilli oil, when used moderately, add flavour without causing sugar spikes. Unsweetened natural fruit juice can be enjoyed in small amounts, and sugar-free electrolyte drinks, protein shakes, and supplements can support active lifestyles.

One reason cutting sugar has become so popular is how quickly people notice changes. Many of us start with appearance in mind. Simply put, we want to look better. When sugar intake drops, fat loss and fat burning become easier, especially when combined with balanced meals. The face often looks fresher, and age-related wrinkles may appear less noticeable. Skin tends to be­come clearer, less oily, and more even.

Beyond looks, bigger chang­es happen inside the body. Cut­ting sugar helps protect against diabetes and unstable blood sugar levels. For those who are not overweight but struggle with belly fat, reducing sugar can help decrease fat around internal or­gans. Many people also notice improved focus, better concen­tration, and fewer afternoon crashes. Energy becomes more stable instead of rising and falling sharply throughout the day.

That steady energy makes daily life feel lighter. Endurance improves, simple activities feel easier, and the body feels less heavy. This is why fitness athletes often focus on cutting sugar dur­ing cutting phases, but the ben­efits are not limited to athletes. Anyone can experience them, regardless of lifestyle.

Starting the process doesn’t need to feel overwhelming. Small changes are often the most pow­erful. Replacing regular sugar with a diabetic sweetener can reduce daily intake immediately. Switching from instant coffee to brewed coffee makes a big differ­ence over time. For those who are not ready to drink coffee without sugar, reducing gradually works better. Moving from three or four spoons to one spoon, and mixing with low-fat, unsweetened milk, feels more realistic than quitting suddenly.

Creating an environment that supports us matters too. When sweet drinks and sugary snacks are not easily available at home, cravings become eas­ier to manage. Choosing fewer sweet fruits instead of very sweet ones helps satisfy the desire for sweetness without going over­board. Eating more protein and vegetables helps us stay full and prevents sudden hunger.

Hydration also plays an im­portant role. Many times, what feels like a sugar craving is actu­ally thirst. Drinking water instead of reaching for sweet drinks helps reset this habit. When cravings still appear, choosing filling foods like boiled eggs or boiled meat supports the body instead of fighting it.

Exercise and hobbies add another layer of support. Move­ment doesn’t have to be intense or stressful. Doing something we enjoy keeps our mind occupied and reduces emotional eating. Even simple routines help us stay connected to our goals.

What truly makes cutting sugar sustainable is patience. Gradually reducing sugar works better than cutting it all at once. Sudden changes often feel shock­ing to the body and mind, lead­ing to frustration. Slow changes feel gentler and more respect­ful. Everyone’s experience is different. Some people find the transition easy, especially if they never liked sweet food very much. Others need time, adjustments, and self-kindness.

In the end, cutting sugar is not about following a strict rule or chasing perfection. It’s about awareness. It’s about no­ticing how we feel when sugar no longer controls our energy, mood, and appetite. When we remember that anything taken too much can be harmful, we naturally move toward balance. And that balance, built slowly and kindly, becomes something we can truly live with.