With these 10 tips you can break free from the sugar trap

• Check ingredient lists carefully

Read ingredient lists carefully when you shop. Avoid products that contain even small amounts of sugar or sugar types such as fructose, glucose syrup or glucose‑fructose syrup. Seemingly healthy products can also contain sugar – a close look protects against unpleasant surprises.

• Choose complex carbohydrates

Opt for complex carbohydrates with a low glycemic load instead of isolated sugars. Freshly prepared meals made from nutrient‑rich, alkalising ingredients such as whole grains, vegetables and legumes help prevent blood sugar fluctuations and reduce cravings for sugar.

• Use alternative sweeteners

If you don't want to give up sweetness entirely, choose mild sugar substitutes such as xylitol, erythritol, yacon syrup, Luo Han Guo or stevia. Honey, whole cane sugar and maple syrup are also better alternatives to refined sugar, as they affect blood sugar less and contain more nutrients.

• Avoid sugary drinks

Remove sweetened drinks such as soft drinks, sweetened teas and juices from your diet consistently. Replace them with diluted direct juices, freshly pressed juices or homemade lemonades made with mineral water, lemon juice and mild sweeteners like xylitol or honey.

• Season mildly and naturally

Avoid ready‑made seasoning mixes containing flavour enhancers or yeast extracts. Instead, season sparingly with herb salt, fresh or dried herbs and spices such as turmeric, cumin and nutmeg. Hearty, strongly spiced meals often promote cravings for sugar.

• Include sufficient protein

A protein‑rich diet stabilises the feeling of fullness and can counteract sugar addiction. Complement your meals with high‑quality protein sources such as nuts, sprouts, quinoa, tofu or, depending on preference, fish and eggs. If needed, you can also add plant‑based protein powders.

• Learn to postpone desserts

If you experience strong sweet cravings after eating, practise patience and postpone dessert by 30 minutes. Often the craving disappears on its own as blood sugar normalises in that time and insulin takes effect.

• Get outside regularly

Use the power of sunlight for your psyche and serotonin levels. Daily time outdoors can improve mood and energy and help reduce cravings for sugar.

• Xylitol mouth rinses for sudden cravings

When a sudden desire for something sweet strikes, rinse your mouth with xylitol. The sweet taste experience can quell the craving without burdening the body with additional sugar. Be careful not to swallow the xylitol and don't overdo it, so as not to trigger a new craving for savoury food.

• Try bitter‑substance cures

Bitter substances alter taste perception and sustainably reduce the desire for sweet foods. Because the tongue has more bitter receptors than sweet receptors, bitter substances quickly dominate taste perception and help the desire for sugar disappear over time.