Jeffrey Salazar
Sugar is found in many foods, both naturally and as an additive. While sugar provides energy, it has no nutritional value on its own. Excessive sugar consumption is associated with health problems like weight gain, obesity, prediabetes, type 2 diabetes, and heart disease. Thus, it is important to limit sugar intake, especially from obvious sources such as desserts, sodas, and processed snacks. Here are some tips to help you reduce sugar in your diet.
How do I limit sugar in my diet?
| Characteristics | Values |
|---|---|
| Read product labels | Read nutrition labels to identify the amount of sugar in a product and limit your intake |
| Choose whole foods | Opt for whole foods and full-fat foods instead of processed and low-fat versions |
| Avoid sugary drinks | Avoid sodas, sports drinks, energy drinks, sweetened teas, smoothies, and fruit juices |
| Limit desserts | Grain- and dairy-based desserts like cakes, pies, doughnuts, and ice cream are high in added sugar |
| Be mindful of condiments | Ketchup, barbecue sauce, spaghetti sauce, and sweet chili sauce can contain high amounts of sugar |
| Choose low-sugar options | Opt for lower-sugar versions of your favourite snacks and breakfast foods |
| Limit fruit juice and smoothies | Limit your intake to a maximum of 150 ml per day to reduce the risk of tooth decay |
| Use sweeteners | Try low-calorie sweeteners or sugar-free alternatives to reduce your sugar intake |
| Compare nutrition labels | Choose products with the lowest amounts of added sugars by comparing nutrition labels |
| Limit added sugars | Added sugars should make up less than 10% of a healthy daily diet, with specific recommendations for men and women |
| Eat natural sugars | Enjoy the sweetness from natural sugars found in fruits instead of adding sugar to foods |
| Reduce sugar gradually | Cut back on sugar gradually to allow your taste buds to adjust |
| Drink water | Water is the best alternative to sugary drinks |
| Eat whole foods | Replace empty calories with whole foods to feel fuller sooner and reduce overeating |
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What You'll Learn
Read nutrition labels to identify sugar content
Reading nutrition labels is a great way to identify the sugar content in your food and drinks. This can help you make informed decisions about what you consume and reduce your sugar intake.
Nutrition labels can be found on the packaging of most pre-packaged foods and drinks. They typically include a list of nutrients and their corresponding amounts per serving. When reading nutrition labels, look for the "of which sugars" figure, which is usually listed under the carbohydrate information. This figure includes both naturally occurring sugars, such as those found in milk and fruits, and added sugars. While it may not specify the amount of added sugars, it can still help you compare labels and choose products with lower overall sugar content.
Additionally, be mindful of ingredients lists, as they can also provide valuable information about sugar content. Ingredients are usually listed in descending order by weight, so if sugar is near the top, it's a good indication that the product is high in sugar. Keep an eye out for different types of added sugars, such as sucrose, glucose, fructose, maltose, and words ending in "-ose", as these all fall under the umbrella of added sugars.
Some products may also include a Nutrition Facts label, which specifically lists the amount of added sugars in grams and as a percentage of the daily value. This labeling practice is now mandatory for food manufacturers and can be incredibly helpful for consumers trying to reduce their sugar intake. By comparing these labels, you can make more informed choices about the foods and drinks you purchase.
Reading nutrition labels and understanding sugar content can be a powerful tool in limiting your sugar intake. It empowers you to make conscious decisions about what you consume and helps you identify products with hidden sugars. By being mindful of both the "of which sugars" figure and the ingredients list, you can effectively reduce your sugar consumption and work towards a healthier diet.
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Avoid sugary drinks
Sugar-sweetened beverages or "soft" drinks are the single largest source of added sugar in the diet of many people. These include soda, pop, cola, tonic, fruit punch, lemonade, sweetened powdered drinks, sports drinks, energy drinks, sweetened teas, bottled smoothies, and fruit juices. A 12-ounce can of soda contains 10 teaspoons (42 grams) of added sugar, which is nearly double the recommended amount per day for women and more than the total daily amount for men.
To avoid these sugary drinks, you can:
- Choose water instead. Water is your body's preferred way to hydrate, and it's naturally sugar-free. Carrying a refillable water bottle or keeping a cup at your desk can make water the go-to choice. You can also add slices of your favorite fruits for a boost of flavor or try seltzer or sparkling water if you prefer carbonated drinks.
- Make your own drinks with hot water and a slice of lemon or ginger.
- Try blending frozen fruits and vegetables with plain, low-fat yogurt, milk, or water to make a smoothie.
- If you regularly drink sugary beverages, slowly incorporate less-sweetened versions into your day. For example, mix half sweetened and half unsweetened drinks until you get used to less sugar.
- Read nutrition labels and ingredients. Some drinks that seem healthy, like energy drinks, advertise that they are good for you but are usually loaded with calories and added sugars. Common forms of added sugars are sucrose, glucose, fructose, maltose, dextrose, syrups, concentrated fruit juice, agave, and honey.
In addition to avoiding sugary drinks, you can also limit added sugars by choosing whole foods and full-fat foods over processed and low-fat versions. Eating too much sugar may be devastating to your health and has been shown to contribute to obesity, type 2 diabetes, heart disease, cancer, and tooth decay.
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Limit sugar in tea and coffee
Sugar is often added to tea and coffee, and while a single teaspoon of sugar may not have a significant impact on your health, the cumulative effect of multiple teaspoons throughout the day can be detrimental. The average teaspoon of table sugar contains around 16 calories, and while this can be easily written off for most people with a fairly healthy diet, it can really add up if you're consuming multiple cups of tea or coffee a day.
According to the World Health Organisation, no more than six teaspoons of added sugar should be consumed per day. If you add two teaspoons of sugar to your tea or coffee, that's already a third of your total sugar budget for the day, before you've even eaten any food. Therefore, it's important to limit the amount of sugar you add to your tea and coffee.
One strategy to reduce sugar in your tea or coffee is to gradually decrease the amount of sugar you use until you can cut it out altogether. This can be done by reducing your sugar intake by half a teaspoon at a time, making the process more gradual and easier to adjust to. Another strategy is to switch to a higher grade of tea or coffee, as higher-quality tea or coffee is more likely to have a better flavour, reducing the need to add sugar.
If you're looking for an alternative to sugar, it's best to avoid zero-calorie sweeteners like stevia. While these sweeteners don't contain any calories, research suggests that they train your taste buds and brain to prefer very sweet-tasting food and drinks. This can lead to a preference for highly sweet-tasting foods and drinks, which can be unhealthy. Instead, it's better to train yourself to drink fluids without expecting them to be sweet.
In addition to limiting sugar in your tea and coffee, it's important to read product labels and be mindful of the sugar content in other foods and beverages. Many drinks, sauces, and breakfast foods contain more sugar than you may realise. By choosing whole foods and full-fat foods over processed and low-fat versions, you can further reduce your added sugar intake and improve your overall health.
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Eat whole foods instead of processed foods
Eating whole foods instead of processed foods is a great way to limit sugar in your diet. Whole foods are unprocessed and unrefined, meaning they are in their natural state and haven't been altered or added to. Whole foods include fruits, vegetables, seeds, nuts, whole grains, and legumes.
Whole foods are naturally low in sugar and high in fibre, which helps you feel fuller for longer and prevents blood sugar spikes. For example, an apple contains fibre, so the natural sugar is absorbed slowly, whereas a can of soda contains 10 teaspoons of added sugar, which is absorbed all at once.
Processed foods, on the other hand, often contain high levels of added sugar, which can be devastating to your health. Added sugar has been linked to obesity, type 2 diabetes, heart disease, cancer, and tooth decay. It can also cause weight gain, as it is high in empty calories, and can lead to tooth decay, as it is a food source for bacteria in the mouth.
By choosing whole foods over processed foods, you can lower your added sugar intake and improve your health. For example, instead of eating sugary cereal for breakfast, you could have oatmeal with fresh fruit, or swap a sugary snack like biscuits for a handful of nuts or seeds.
Reading nutrition labels can also help you make informed choices when buying whole foods. Look for products with low amounts of added sugars and be mindful that natural sugars from fruit and milk are included in the "total sugars" figure.
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Choose low-sugar snacks
Choosing low-sugar snacks is an important step in limiting sugar in your diet. Many snacks that are marketed as healthy, such as smoothies, fruit juices, and cereal bars, can contain high amounts of sugar. When choosing a snack, it is important to read the product labels and watch out for sneaky names for added sugar, such as brown rice syrup, honey, and corn syrup.
- Opt for whole foods and full-fat foods over processed and low-fat versions. Processed foods, such as sodas, sweets, and other snacks, often contain high amounts of added sugar.
- Choose snacks with real, whole food as the first ingredient. Look for snacks that list a specific whole food, such as "apples," instead of fruit juice puree or concentrate.
- Check the ingredient list and ensure that sugar is not one of the first few ingredients. The higher up on the list, the more sugar the product contains.
- Look for lower-sugar versions of your favourite snacks. For example, choose plain, unsweetened yoghurt instead of flavoured yoghurt.
- Choose snacks that are naturally low in sugar and high in protein and fibre, such as nuts, seeds, and cheese.
- Pair high-protein snacks with fruit to add some natural sweetness and fibre. For example, pair cheese with grapes or apple slices, or spread peanut butter on celery sticks.
- Roasted pumpkin seeds: Coat pumpkin seeds with oil and salt, then roast at 400 degrees Fahrenheit for 10-15 minutes. Pumpkin seeds are high in protein and iron, with zero sugar.
- Tuna with capers: Mix canned tuna packed in olive oil with capers for a snack that's high in protein and healthy fats, with very little sugar.
- Hard-boiled eggs: Two deviled eggs provide nearly 8 grams of protein without any added sugars.
- Savoury yoghurt: Mash avocado with lemon and garlic salt, then alternate dollops of this mixture with plain, low-fat Greek yoghurt and cucumber slices. This snack provides protein and healthy fats, with only 6.6 grams of sugar.
- Edamame with Furikake: Edamame is a high-protein, low-carb snack. Season it with Furikake, a blend of dried seaweed and spices, for an extra gram of protein and just one gram of added sugar.
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Frequently asked questions
Here are some simple ways to limit sugar in your diet:
- Drink water instead of sodas, sports drinks, energy drinks, sweetened teas, fruit juices, or smoothies.
- Eat whole foods like fresh fruits, vegetables, seeds, and nuts instead of prepackaged or processed foods.
- Read nutrition labels and choose products with the lowest amounts of added sugars.
- Limit your intake of foods with high added sugar content.
Some examples of foods with hidden sugars include:
- Sauces like ketchup, barbecue sauce, spaghetti sauce, and sweet chilli sauce.
- Breakfast cereals.
- Ready-made soups, stir-in sauces, and ready meals.
- Condiments and dressings like salad cream.
Some alternatives to sugary foods and drinks include:
- Sugar-free or low-sugar options.
- Low-calorie sweeteners or sugar substitutes.
- Whole fruits instead of sugary desserts.
- Lower-sugar cereals or those with no added sugar, such as porridge oats.
The recommended daily allowance of added sugar is no more than 10% of total calories, which is about 9 teaspoons (36 grams or 150 calories) for men and 6 teaspoons (25 grams or 100 calories) for women. However, it's important to note that these values may vary depending on your calorie intake and other factors.
