Jeffrey Salazar
Refined sugar is everywhere, from ketchup to canned food, and it can be challenging to cut it out of your diet. However, doing so can reduce your risk of heart disease, high cholesterol, and high blood pressure. To cut out refined sugar, you can take small steps like monitoring food labels, measuring carefully, and cutting out sugary drinks. You can also try swapping out sugary drinks for water, diet drinks, or herbal teas. Eating whole foods such as fruits, legumes, whole grains, vegetables, and meat on the bone is another way to reduce your refined sugar intake. When it comes to dessert, you can opt for fresh or baked fruit, or go for lower-sugar options like rice pudding or plain yoghurt. If you're craving something sweet, dark chocolate (70% cocoa or higher) is a good option, as it usually has less sugar and fat than milk or white chocolate. Finally, remember that it's okay to treat yourself in moderation, and that you can use low-calorie sweeteners to help manage your sugar intake.
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What You'll Learn
Avoid sugary drinks
Sugar-sweetened beverages are the number one source of added sugars in the American diet. Nearly a quarter of the added sugar in our diets comes from sugary drinks. These include soda, fruit drinks, sports drinks, sweetened teas, and energy drinks. A typical 12-ounce can of regular cola contains 9 1/2 teaspoons of added sugars, and a 20-ounce bottle contains 16 teaspoons of sugar. That's a lot of sugar!
To cut out refined sugar from your diet, it's important to avoid these sugary drinks and opt for healthier alternatives. Water is always the best choice, but if you want something with more flavour, there are plenty of other options to try. Unsweetened tea and coffee are great, and you can add a slice of lemon or ginger for extra taste. Herbal teas are another good option, and you can experiment with different flavours.
If you're looking for something a little sweeter, there are low-sugar options available. Try sparkling water with a dash of flavour, or unsweetened iced tea. You can also make your own healthy drinks at home by blending fruit with ice and water, or try a banana smoothie with a tropical twist. If you're craving something creamy, go for a blended iced coffee or a peanut butter and banana smoothie.
Gradually reducing your sugar intake is a good way to cut down without feeling deprived. If you usually take sugar in your tea or coffee, try reducing the amount gradually until you can cut it out altogether. You can also try using low-calorie sweeteners as a short-term solution while you train your palate to enjoy less sweetness.
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Opt for whole foods
Opting for whole foods is a great way to cut down on refined sugar. Whole foods are those that have not been processed or refined and are free of additives and other artificial substances. They include whole fruits, legumes, whole grains, vegetables, and meat on the bone.
When shopping, head to the fresh produce section and avoid shelved items. Try to avoid foods with added sugars, which can be identified on the ingredients list. If sugar or one of its other names, such as "fructose", "glucose", or any word ending in "-ose", is listed as one of the first three ingredients, it's best to avoid that food.
Whole fruits are an excellent choice for a sweet treat. They contain natural sugars that can satisfy your sweet tooth without the negative effects of refined sugar. Try a variety of fresh, frozen, dried, or canned fruits. Just be sure to choose unsweetened options and avoid fruits canned in syrup. Grilled or roasted fruits, such as baked apples, poached pears, or grilled pineapple, can bring out their natural sweetness.
You can also try whole-grain hot cereals like regular cooked (not instant) oatmeal, which usually has very little or no sugar. Instead of adding sugar, sweeten your oatmeal with mashed bananas or apples and cinnamon.
In addition to whole fruits and grains, include vegetables in every meal. Aim for low-carb options like berries, grilled or roasted sweet potatoes, and carrots, which can be surprisingly sweet.
By opting for whole foods and reducing your intake of processed items, you'll not only cut down on refined sugar but also increase your consumption of fibre, vitamins, minerals, and antioxidants.
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Read food labels
Reading food labels is a great way to cut out refined sugar from your diet. It is important to be aware of the different ways added sugar can be listed on ingredients labels. Sugar can be listed as table sugar, honey, syrups, fruit juice concentrate, glucose, fructose syrup, and many other names.
When comparing products, look for those with the lowest amounts of added sugars. Dairy and fruit products will contain some natural sugars, but these are not usually a concern as they do not affect your blood sugar in the same way that added sugar does. Natural sugars are okay to eat, so you don't need to cut out fruits and dairy from your diet.
Some packaging uses a colour-coded system to indicate the amount of sugar in the product. Look for more "greens" and "ambers", and fewer "reds". When buying canned fruits, opt for those labelled ""packed in water" or "no added sugar". Avoid canned fruits packed in syrup, especially heavy syrup.
It is also important to watch out for ultra-processed foods, which are engineered to taste amazing and make it hard to moderate your intake. These include soft drinks, sugary cereals, chips, and fast food. Instead, opt for whole foods such as whole fruits, legumes, whole grains, vegetables, and meat on the bone.
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Cut down on condiments
Sauces and condiments such as ketchup, HP sauce, pickles, mayonnaise, and salad dressings are often loaded with surprising amounts of sugar. A 1-tablespoon (17-gram) serving of ketchup contains about 1 teaspoon (5 grams) of sugar, which is about half a teaspoon per serving. That means ketchup is a whopping 29% sugar—more sugary than ice cream!
To cut down on condiments, you can try the following:
- Use low-sugar or sugar-free alternatives, such as a tomato-based pasta sauce instead of ketchup, pesto, harissa, or plain mustard instead of pickles, or houmous instead of mayonnaise.
- Try the classic combination of a good virgin olive oil and balsamic vinegar (check the label for sugar content), or olive oil and a squeeze of lemon.
- Sprinkle on some dried or fresh herbs for added flavor.
- Make your own vinaigrette with olive oil, red wine vinegar, Italian spices, and garlic.
- Try no-sugar-added pasta or marinara sauce, with a dash of your own spices.
- Use herbs and spices, chili, mustard, vinegar, pesto, mayonnaise, and lemon or lime juice to season your food. These options are naturally low in added sugars.
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Try natural sweeteners
Natural sweeteners are a great way to cut down on refined sugar in your diet. These sweeteners offer nutritional benefits that refined sugar lacks, such as fibre, vitamins, minerals, and antioxidants.
Some natural sweeteners, like dates, have a similar taste to refined sugar and can be used as a 1-to-1 replacement in recipes for energy bars, cakes, and cookies. Dates can also be blended to flavour homemade nut milk and smoothies. Date paste can be used to sweeten muffins and pies.
Fruit is another excellent natural sweetener. Fresh, frozen, dried, or canned fruits can be added to oatmeal, yogurt, and smoothies. Grilling or roasting fruits brings out their sweetness, making them a perfect addition to desserts or enjoyed on their own. Bananas, in particular, are a good choice as they are rich in fibre and potassium and are a good source of vitamins B6 and C.
Other natural sweeteners include maple syrup, stevia, coconut sugar, molasses, honey, and fruit jam. However, it is important to remember that these sweeteners still contain sugar, so they should be used in moderation.
Artificial sweeteners, such as aspartame, sucralose, and saccharin, are sugar-free and can help manage diabetes by not spiking blood sugar levels. However, they have been debated for their potentially negative side effects, including headaches, poor digestion, and mood disorders.
Low-calorie sugar substitutes can be a good bridge when trying to cut down on sugar, but it is best to use them as a short-term solution while training your palate to enjoy less sweetness.
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Frequently asked questions
The World Health Organization recommends that less than 5% of your daily calories should come from added sugar. To cut out refined sugar, you can follow these steps:
- Avoid sugary drinks like soda, sweetened tea, and fruit juice. Opt for water, unsweetened tea, or no-added-sugar drinks instead.
- Reduce sugar in your coffee or tea gradually until you can cut it out completely. You can also try sweeteners or herbal teas.
- Choose whole foods like fruits, vegetables, legumes, whole grains, and meat instead of ultra-processed foods, which often contain high amounts of added sugar.
There are several alternatives you can use to replace sugar in your recipes:
- Flavor extracts: Use extracts like almond, vanilla, orange, or lemon to add sweetness without the sugar.
- Spices: Cinnamon, ginger, nutmeg, and allspice can enhance the flavor of your dishes without adding sugar.
- Applesauce: Unsweetened applesauce can be used in baking recipes as a 1-to-1 replacement for sugar.
- Low-calorie sweeteners: Artificial sweeteners can help manage blood sugar and diabetes but should be used as a short-term solution while you train your palate to enjoy less sweetness.
When eating out or buying packaged foods, sugar can be harder to avoid, but there are still some strategies you can use:
- Choose full-fat options instead of low-fat ones, as they often contain added sugar to compensate for the reduced fat.
- Be mindful of condiments and sauces, which can be high in sugar. Opt for "no added sugar" varieties when possible.
- Compare nutrition labels and choose products with the lowest amounts of added sugar. Look for naturally sweet options like fruit or dairy.
