Jeffrey Salazar
Sugar is added to a wide variety of foods and drinks, and excessive consumption can lead to health problems like weight gain, obesity, prediabetes, type 2 diabetes, and heart disease. To avoid sugar in your diet, you can make gradual changes, such as reducing your intake of sugary drinks, limiting added sugars, and opting for lower-sugar alternatives. Reading nutrition labels and ingredient lists can help identify foods with high sugar content. Additionally, increasing your consumption of protein-rich whole foods, healthy fats, and natural sweeteners can help curb sugar cravings and promote a healthier lifestyle.
How to avoid sugar in your diet
| Characteristics | Values |
|---|---|
| Identify sugary foods and drinks | Clear out sugary foods and drinks from your pantry |
| Reduce sugar intake | Gradually reduce sugar consumption, but remember to treat yourself occasionally |
| Replace sugary drinks | Swap sugary drinks with water, sugar-free drinks, unsweetened iced tea, or herbal teas |
| Read labels | Compare nutrition labels and choose products with the lowest amounts of added sugars |
| Choose natural sugars | Enjoy the sweetness from natural sugars found in fruits |
| Limit added sugars | Aim for less than 10% of total calories from added sugars |
| Understand sugar types | Learn the different types of sugar and their various names |
| Choose whole foods | Opt for whole foods that are minimally processed and naturally contain less sugar |
| Snack sensibly | Select snacks with no added sugar, such as nuts, plain popcorn, rice cakes, or lower-sugar yogurts |
| Portion control | Reduce the portion size of sugary snacks or opt for lower-sugar alternatives |
| Mindful eating | Be mindful of your consumption by setting ground rules and sticking to a schedule |
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What You'll Learn
Identify and avoid foods with added sugars
Sugar is added to a lot more foods than you may think. The first step to avoiding added sugars is to identify them. Food manufacturers are now required to disclose added sugars on food labels. You can find this information on the Nutrition Facts label on packaged foods and drinks. The Nutrition Facts label will show you the total sugars, which is the combined amount of naturally occurring and added sugar in your food.
If sugar is listed as one of the first ingredients, that's a good clue that the food probably has a lot of added sugars. Ingredients are listed from the highest amount to the lowest amount used by weight. There are more than 50 names for added sugar on food labels, including sucrose, agave nectar, cane sugar, confectioner's sugar, turbinado sugar, corn syrup, high-fructose corn syrup, and ingredients that end with "-ose" such as glucose, fructose, lactose, maltose, dextrose, and sucrose.
Some foods that often contain added sugars include condiments and sauces like ketchup, pasta sauce, and salad dressings, as well as protein bars, yogurt, milk and coffee creamers, granola, instant oatmeal, and breakfast cereals. Canned fruit is often canned in syrup, which is high in added sugars, so look for fruit canned in juice instead.
Once you've identified foods with added sugars, you can take steps to avoid them. Choose products with the lowest amounts of added sugars, and consider buying lower-sugar versions of your favourite snacks.
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Eat more whole foods
Eating whole foods is a great way to avoid added sugars and improve your health. Whole foods are unprocessed and nutrient-dense, meaning they are packed with vitamins, minerals, antioxidants, protein and fibre.
When eating whole foods, you are consuming natural sugars, which are found in fruits, vegetables and dairy products. These natural sugars are very different from the added sugars found in processed foods. Natural sugars are released more slowly into the bloodstream, preventing spikes in blood sugar and insulin levels, which can lead to cell damage and an increased risk of diseases such as type 2 diabetes.
Whole foods that are rich in protein can also help to reduce sugar cravings. Try to include plenty of meat, fish, eggs, full-fat dairy, avocados and nuts in your diet. These whole foods will help you feel fuller for longer, reducing the urge to snack on sugary treats.
You can also get your sugar fix from whole fruits. Fruit contains natural sugars, but it also provides fibre, vitamins and minerals, making it a healthier option than processed sugary snacks. Try to eat a variety of fruits, such as apples, oranges, berries, grapes, cherries and grapefruit. If you have a sweet tooth, swap out sugary desserts for fresh or baked fruit.
Finally, be mindful of hidden sugars in processed foods. Many ready-made soups, sauces and meals contain surprisingly high amounts of sugar. Read the labels and opt for whole, unprocessed foods instead.
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Drink water instead of sugary drinks
Drinking water is a great way to avoid sugar in your diet. Water is your body's preferred way to hydrate, and it's naturally sugar-free. It is best to carry a refillable water bottle or keep a cup at your desk to make water your go-to choice. You can also add slices of your favourite fruits for a boost of flavour. If you prefer fizzy drinks, try seltzer or sparkling water.
Water is a much healthier option than sugary drinks, which are the number one source of added sugars in our diet. Sugary drinks include sodas, sports drinks, energy drinks, sweetened teas, smoothies, and fruit juices. These drinks are often loaded with added sugars, even if they are marketed as healthy. For example, a typical 12-ounce can of soda contains about 39 grams of sugar, which is more than 9 teaspoons. A 20-ounce bottle of sports drink has about 8 teaspoons of sugar. Fruit juices and smoothies can also be high in sugar and should be limited to a maximum of 150ml per day.
When you drink calories from sugary drinks, you aren't as satisfied as when you eat the same amount of calories in solid food. This can lead to eating more calories than you need and weight gain. Sugary drinks can also contribute to tooth decay, cavities, and an increased risk of developing type 2 diabetes, heart disease, and obesity-related cancers.
By choosing water instead of sugary drinks, you can avoid these negative health effects and reduce your overall sugar intake. It is a simple and effective way to make a healthy change in your diet.
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Reduce sugar intake gradually
Sugar is found in many foods, both natural and added. While sugar provides energy, it has no nutritional value on its own. Reducing your sugar intake can be challenging, but it is possible to do it gradually by making small changes to your diet and lifestyle. Here are some tips to help you reduce your sugar intake slowly but steadily:
Identify Sources of Sugar
The first step is to identify the sources of sugar in your diet. Start by reading food labels and ingredient lists. Sugar can be listed under various names, including sucrose, agave nectar, honey, and maple syrup. Look for added sugars, which are sugars, syrups, or nectars added to foods and beverages during processing or preparation. These added sugars are considered "empty calories" as they do not provide any nutritional value.
Reduce Sugar in Drinks
Drinks can be a significant source of added sugar. Start by reducing or eliminating sugary drinks such as soda, fruit juices, sports drinks, and sweetened tea or coffee. Replace them with water, unsweetened tea, or carbonated water. If you crave something sweet, add a slice of lemon, lime, or a splash of fruit juice to your water.
Cut Down on Sweet Treats
Instead of completely depriving yourself of sweet treats, gradually reduce the amount you consume. If you usually have two biscuits, try having one and opting for a healthier snack option, such as fresh or tinned fruit (in juice, not syrup), unsalted nuts, or plain popcorn. You can also explore lower-sugar alternatives for your favourite snacks or buy smaller packs to control portion sizes.
Choose Whole Foods
Opt for whole foods that are closer to their natural state with minimal processing. Examples include fresh or frozen fruits and vegetables, poultry, fish, beans, lentils, brown rice, whole grain breads, and plain dairy products. These foods contain naturally occurring sugars, such as fructose and lactose, which are generally considered healthier as they also provide antioxidants, fibre, minerals, and vitamins.
Readjust Your Taste Buds
It takes time to retrain your taste buds and readjust your palate. Gradually reduce the amount of sweetener you use in your tea or coffee, or try swapping to natural sweeteners like stevia or monk fruit. Over time, you will lower your taste for sweetness and crave less sugar.
Remember, it's okay to treat yourself to something sweet occasionally. Reducing your sugar intake is a journey, and by making gradual changes, you can successfully decrease your sugar consumption and improve your overall health.
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Choose lower-sugar options
Choosing lower-sugar options is a great way to reduce your sugar intake and improve your health. Here are some tips to help you make lower-sugar choices:
Firstly, get into the habit of reading food labels. Manufacturers are required to disclose added sugars on labels, so you can compare products and choose those with the lowest amounts. Ingredients are listed in descending order by weight, so if sugar is listed as one of the first ingredients, the product is likely high in sugar. Be aware that sugar has many names, including natural sweeteners like honey and maple syrup, and processed sugars like sucrose and agave nectar.
When it comes to drinks, opt for water whenever possible. Water can be flavoured with slices of lemon, lime, or cucumber, or a splash of fruit juice. If you're craving something more substantial, try lower-fat milk, unsweetened iced tea, or herbal teas. Avoid sugary drinks like soda, fruit juice, and sports drinks, as these can contain high amounts of sugar.
For snacks, choose lower-sugar options like fresh or tinned fruit (in juice, not syrup), unsalted nuts, plain popcorn, rice cakes, or crackers with lower-fat cheese. If you're buying packaged snacks, look for lower-sugar versions and buy smaller packs to help with portion control.
At mealtimes, opt for whole foods that are minimally processed and closer to their natural state. Examples include fresh or frozen vegetables, fruits, whole grains, beans, lentils, and lean proteins like poultry, fish, and tofu. When it comes to condiments and sauces, be mindful that these can also contain hidden sugars. Try to reduce your usage or opt for lower-sugar alternatives.
Finally, remember that you don't have to eliminate sugar completely. It's okay to treat yourself occasionally, but making lower-sugar choices most of the time will help improve your overall health.
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Frequently asked questions
Water is best, but if you want something sweet to drink, opt for diet drinks, unsweetened iced tea, and other unsweetened beverages with flavours. You can also add flavour to water with sliced lemons, cucumbers, or mint. Avoid fruit juice, even when it is 100% fruit juice, as it has more sugar than the fruit and less fibre.
Many foods that are not considered sweet contain a surprisingly large amount of sugar. Some ready-made soups, stir-in sauces, and ready meals can be higher in sugar than expected. Condiments and sauces such as ketchup can have as much as 23g of sugar in 100g. When eating out or buying takeaways, watch out for dishes that are typically high in sugar, such as sweet and sour dishes, sweet chilli dishes, and some curry sauces.
Some healthier snack options include fresh or tinned fruit (in juice, not syrup), unsalted mixed nuts, plain popcorn, rice cakes, crackers topped with lower-fat cheese, or lower-sugar yogurts.
Try to cook from scratch when possible, so you can avoid added sugars. You can also swap out sugary cereals for lower-sugar cereals or those with no added sugar, such as porridge oats. If you usually add sugar to your porridge, try adding some chopped dried apricots or a sliced or mashed banana instead.
