Jeffrey Salazar
Sugar is everywhere, and it can be challenging to slash it from your diet. The average person in the United States consumes 22 teaspoons of sugar daily, more than three times the suggested amount. Sugar is linked to weight gain, increased risk of cavities and tooth decay, and health conditions like heart disease and type 2 diabetes. Quitting sugar can be difficult and may lead to withdrawal symptoms like headaches, irritability, and sleep problems. However, there are many benefits to reducing sugar intake, including improved dental health and a reduced risk of chronic illnesses. To quit sugar, try cutting back on processed foods, reading labels for sugar content, and eating more protein and healthy fats. You can also try natural sugar alternatives and gradually reduce your sugar intake over time.
How to quit sugar from your diet
| Characteristics | Values |
|---|---|
| Avoid sugary drinks | Swap out sugary drinks for water, unsweetened tea, or no-added-sugar drinks |
| Reduce sugar intake gradually | If you take sugar in tea or coffee, gradually reduce the amount until you can cut it out altogether |
| Eat whole fruits | Eat whole, fresh or tinned fruits instead of sugary desserts to satisfy your sweet tooth and increase your fiber, vitamin, mineral, and antioxidant intake |
| Cook from scratch | Cooking simple meals from scratch with whole foods helps you avoid added sugars found in ultra-processed foods |
| Stock up on protein-rich foods | Eating more protein can reduce sugar cravings; try meat, fish, eggs, nuts, and full-fat dairy |
| Use natural sweeteners | Use natural zero-calorie sweeteners like stevia, erythritol, monk fruit, and allulose |
| Read nutrition labels | Learn to interpret nutrition labels to identify added sugars and choose products with the lowest amounts |
| Avoid condiments and sauces | Common condiments like ketchup and barbecue sauce can contain high amounts of sugar; opt for "no added sugar" varieties |
| Be mindful of sugar cravings | Understand that satisfying sugar cravings can generate more cravings; bring in reinforcements like a supportive friend to help you say no |
| Consult a healthcare professional | Consult a healthcare provider or registered dietitian if you have concerns about your sugar intake or are at risk of developing diabetes |
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What You'll Learn
Identify added sugars in food and cut them out
Sugar is added to many foods, including yogurt, condiments, salad dressings, sports drinks, and cereals. These foods are usually low in nutrients and high in calories and fat. The first step to cutting out added sugars is to identify them.
Reading labels for sugar content is a good way to identify added sugars. There are more than 260 names for various added sugars on food labels, and any ingredient that ends with "-ose" or "syrup" is a type of sugar. For example, sucralose, aspartame, stevia, erythritol, monk fruit, and allulose are all artificial sweeteners. Added sugars can also be identified in the ingredients list.
Once you have identified added sugars, you can start to cut them out. One way to do this is to cook from scratch, as almost 90% of the added sugars in the average American's diet come from ultra-processed foods. Simple meals such as marinated meats and roasted vegetables can be delicious and sugar-free.
Another way to cut out added sugars is to choose lower-sugar alternatives. For example, instead of sugar-laden ketchup, you could choose a ""no added sugar" option. If you eat breakfast cereal, you could switch to a lower-sugar option or add fruit to sweeten it naturally.
Finally, you can cut out sugary drinks. Fruit juice, smoothies, soda, sports drinks, and sweetened tea all contain high amounts of added sugar. Water is the best alternative, but you could also try unsweetened iced tea or flavoured water with a slice of lemon or lime.
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Eat more protein and healthy fats
To quit sugar from your diet, one of the key strategies is to eat more protein and healthy fats.
Protein has been shown to directly reduce food cravings. A study found that increasing protein in the diet by 25% reduced cravings by 60%. To curb sugar cravings, stock up on protein-rich whole foods, such as meat, fish, eggs, full-fat dairy products, avocados, and nuts.
Healthy fats can also help to curb sugar cravings and keep you feeling full and satisfied. Examples of healthy fats include nuts, seeds, avocados, olive oil, fatty fish like salmon and sardines, and tofu.
It is important to note that simply adding more protein and healthy fats to your diet may not be enough to quit sugar completely. Sugar is highly addictive, and quitting can be challenging. It is also important to reduce your consumption of processed foods, sugary drinks, and other sources of added sugars.
In addition to eating more protein and healthy fats, you can try the following strategies to quit sugar:
- Cook from scratch whenever possible to avoid added sugars.
- Choose unsweetened or no-added-sugar options for condiments, drinks, and dairy products.
- Reduce your consumption of sugary drinks and fruit juice, as these can contain high amounts of sugar and cause rapid spikes in blood sugar levels.
- Gradually reduce the amount of sugar you add to tea or coffee until you can cut it out altogether.
- Choose whole fruits over sugary desserts to satisfy your sweet tooth while increasing your intake of fiber, vitamins, and minerals.
- Be mindful of hidden sugars in sauces, canned foods, and processed foods. Read nutrition labels and choose products with the lowest amounts of added sugars.
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Avoid ultra-processed foods
Ultra-processed foods are the largest source of added sugars in the average American's diet, contributing to almost 90% of their total intake. These foods are often loaded with "empty calories" from added sugars, providing little to no nutritional value.
Processed foods are a significant contributor to added sugar intake, and they can include canned foods, ready-made soups, stir-in sauces, and ready meals, and takeout dishes. These foods are engineered to be highly palatable and convenient, making it easy to overeat and exceed your daily sugar allowance.
To avoid ultra-processed foods, start by cooking more meals from scratch at home. It doesn't have to be complicated—simple preparations like marinated meats and roasted vegetables can be delicious and satisfying. When you do buy processed foods, be sure to read the labels and choose options with lower added sugar content. Look for products that are labelled "no added sugar" or "reduced sugar."
Canned foods can be convenient and inexpensive, but they often contain high amounts of added sugars. Opt for canned fruits packed in water or labelled "no added sugar." Similarly, when choosing condiments and sauces, be mindful that they can be loaded with sugar. Ketchup, for example, can contain up to 29% sugar, so look for alternatives with no added sugar or use them sparingly.
By reducing your consumption of ultra-processed foods, you can significantly lower your added sugar intake and improve your overall nutrition. This will help you avoid the negative health impacts associated with excessive sugar consumption, such as weight gain, insulin resistance, and increased risk of certain chronic diseases.
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Avoid sugar in drinks
Sugar-sweetened drinks are the largest source of added sugars in the diet, so it's important to be mindful of your consumption. Here are some tips to help you avoid sugar in drinks:
- Gradually reduce sugar in tea and coffee. If you usually take sugar in your tea or coffee, start by reducing the amount gradually. Cut down the sugar you add to half of what you would usually use, and keep decreasing it until you can cut it out altogether.
- Replace with sweeteners. If you find it difficult to cut out sugar in tea or coffee, you can try replacing it with low-calorie sweeteners. However, be mindful that artificial sweeteners may negatively impact your gut health and blood sugar control. Natural sweeteners like stevia, erythritol, monk fruit, and allulose are healthier alternatives.
- Choose water. Water is the best alternative to sugary drinks. If you find plain water boring, you can flavour it with a slice of lemon, lime, or a splash of fruit juice. Just be mindful of the sugar content in squash or cordials, as they can contain high amounts of added sugar.
- Opt for sugar-free or no-added-sugar drinks. When reaching for a beverage, choose sugar-free or no-added-sugar options. This includes diet drinks, unsweetened iced tea, and flavoured beverages without added sugars. Check the nutrition labels to make an informed choice.
- Limit fruit juice. While fruit juice contains natural sugars, it can still be high in sugar. The recommended daily intake of fruit juice, vegetable juice, and smoothies combined is 150ml, which is a small glass. If you consume more than this, you may be exceeding the recommended sugar intake.
- Be mindful of smoothies. Smoothies, even when made with whole fruits, can contain high amounts of sugar. The blending process breaks down the fruit, releasing sugar. This can cause a rapid increase in blood sugar levels. Thus, it's best to limit your smoothie consumption and opt for whole fruits instead.
Remember, quitting sugar can be challenging, but with gradual changes and a mindful approach to your beverage choices, you can successfully reduce your sugar intake and improve your health.
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Eat natural sugars like fruit
While quitting sugar can be challenging, it is possible to keep some sugars in your diet, such as natural sugars from fruits. Fruits contain natural sugars, which are different from the added sugars found in processed foods. These natural sugars are released more slowly and do not cause the same rapid spike in blood sugar levels.
Fruits provide essential nutrients, including fibre, vitamins, minerals, and antioxidants, making them a healthier alternative to sugary snacks. Opt for whole fruits, as they are more nutritious than prepackaged, canned, blended, or juiced fruits. Examples of whole fruits include citrus fruits, bananas, kiwis, and berries. You can also use fruits as sweeteners. For instance, try sliced bananas on toast, blueberries in plain Greek yogurt, or dried fruits in breakfast cereal.
When buying canned fruits, choose those packed in water or juice rather than syrup, as they have lower added sugar content. Additionally, while fruit juices and smoothies contain natural sugars, limit your consumption to a maximum of 150 ml per day, as recommended by the NHS. Excessive consumption can lead to tooth decay and potential weight gain.
Finally, be mindful of your overall sugar intake. While natural sugars from fruits are generally beneficial, it is essential to maintain a balanced diet. The recommended daily sugar intake for women is no more than 25 grams, while for men, it is no more than 37 grams.
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Frequently asked questions
Healthier snack options include those without added sugar, such as 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.
Some tips to quit sugar include figuring out which foods contain added sugars and cutting them out of your diet, reading labels for sugar content, limiting simple carbs, cutting back on processed foods, and eating more protein and healthy fats. You can also try to cook from scratch when possible to avoid added sugars.
Consuming too much sugar can lead to increased weight gain, insulin resistance, diabetes, obesity, heart disease, and an increased risk of certain cancers and autoimmune disorders. Excess sugar in the bloodstream can also contribute to premature aging and chronic conditions such as Alzheimer's disease.
