Leena Watts
Sugar is a primary food source for the bacteria that cause tooth decay and can lead to cavities and serious infections. It can also cause weight gain and increase the risk of heart disease, high blood pressure, liver disease and diabetes. The average American consumes 17 teaspoons of sugar a day, which is more than triple the recommended amount for women and double for men. To cut sugar out of your diet, try swapping sugary drinks for water, diet drinks or herbal teas. Cut down on sugar in your tea or coffee, or switch to sweeteners. Eat fresh foods and fewer packaged, processed foods, and always check the nutrition labels. When cooking, swap sugar for flavour extracts like vanilla or spices like cinnamon.
How do I start cutting sugar out of my diet?
| Characteristics | Values |
|---|---|
| Drinks with added sugar | A can of regular cola contains 7 teaspoons of sugar (35g). Try swapping to water, sugar-free or no-added-sugar drinks or lower-fat milks. |
| Sugar in tea or coffee | Gradually reduce the amount until you can cut it out altogether, or try swapping to sweeteners or cinnamon, vanilla extract, or unsweetened cocoa powder instead. |
| Fruit juice | Fruit juice can be high in sugar. Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day. |
| Eating out or buying takeaways | Watch out for dishes that are typically high in sugar, such as sweet and sour dishes, sweet chilli dishes, some curry sauces, and salads with dressings like salad cream. |
| Condiments and sauces | Ketchup can have as much as 23g of sugar in 100g. Look for condiments and sauces labelled "no added sugar". |
| Healthier snack options | 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. |
| Desserts | Swap sugar-heavy desserts for fresh or baked fruit, or lower-fat and lower-sugar rice pudding, and plain lower-fat yoghurt. |
| Breakfast cereals | Try switching to lower-sugar cereals or those with no added sugar, such as porridge oats. |
| Baking | Cut the sugar in your recipe by one-third to one-half. Use flavour extracts such as almond, vanilla, orange or lemon, or spices such as ginger, allspice, cinnamon or nutmeg. |
| Whole foods | Eat more whole foods such as fresh fruits, vegetables, seeds, nuts, legumes, whole grains, and meat on the bone. |
| Prepackaged foods | Avoid prepackaged foods as they are more likely to contain added sugar. |
| Canned foods | Avoid canned foods packed in syrup or with sugar on the ingredient list. |
| Nutrition labels | Read nutrition labels so you know how much sugar is in a product and can limit your consumption. |
| Natural sugars | Natural sugars, which are found in foods like vegetables, fruits, and dairy products, are OK to eat. |
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What You'll Learn
Identify sources of added sugar in your diet
To identify sources of added sugar in your diet, you can start by reading nutrition labels on food and drink packaging. Added sugars can be listed under various names, including table sugar, honey, syrups, and other types of sugar, such as fructose, glucose, and sucrose. Look for products with the lowest amounts of added sugars and choose those with natural sugars from fruits and dairy instead.
Another source of added sugar is sugary drinks. These include sodas, sports drinks, energy drinks, sweetened teas, fruit juices, and smoothies. Even perceived healthy drinks like smoothies and fruit juices can contain high amounts of added sugar. A can of regular cola, for example, contains 7 teaspoons of sugar (35g). Try swapping these drinks with water, sugar-free or no-added-sugar alternatives, or lower-fat milk.
Condiments and sauces are also common sources of added sugar. Examples include ketchup, barbecue sauce, sweet chilli sauce, and salad dressings. A tablespoon of ketchup contains about 1 teaspoon of sugar. Look for condiments labelled "no added sugar" or season your food with herbs and spices, chilli, mustard, vinegar, pesto, mayonnaise, or lemon or lime juice, which are naturally low in added sugars.
Processed and prepackaged foods often contain high amounts of added sugar. These include soft drinks, sugary cereals, chips, and fast food. Aim to eat more whole foods, such as fresh fruits, vegetables, seeds, nuts, legumes, whole grains, and meat on the bone. When buying canned fruits or vegetables, choose those packed in water or with no added sugar.
Finally, be mindful of your tea and coffee habits. If you take sugar in your tea or coffee, gradually reduce the amount until you can cut it out or switch to sweeteners or natural sweeteners like cinnamon, vanilla extract, or unsweetened cocoa powder.
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Choose whole foods over ultra-processed foods
Choosing whole foods over ultra-processed foods is an important step in cutting sugar out of your diet. Ultra-processed foods are prepared foods that contain high levels of salt, sugar, fat, and additives, making it difficult to moderate your intake. They are engineered to taste good, which can make them addictive. Examples of ultra-processed foods include soft drinks, sugary cereals, chips, fast food, candy, ice cream, chocolate, sweetened breakfast cereals, packaged soups, chicken nuggets, hot dogs, and fries. Nearly 50% of the average person's daily calorie intake comes from ultra-processed foods, which is significantly more than the recommended amount.
Whole foods, on the other hand, are unprocessed or minimally processed and do not contain added sugars or other artificial substances. They include whole fruits, legumes, whole grains, vegetables, and meat. While it may be challenging to eliminate ultra-processed foods entirely, it is essential to prioritize whole foods to reduce your sugar intake.
One way to do this is to cook from scratch whenever possible. Simple preparations like marinated meats and roasted vegetables can be delicious and help you avoid added sugars. When buying canned foods, opt for those packed in water or with no added sugar. Rinsing canned foods with added sugar in water before consuming them can also help reduce sugar intake.
Additionally, choose whole fruits instead of sugar-heavy desserts. This will not only reduce your sugar intake but also increase your fiber, vitamin, mineral, and antioxidant intake. When buying condiments and sauces, opt for those labeled "no added sugar." Season your food with herbs and spices, chili, mustard, vinegar, pesto, mayonnaise, and lemon or lime juice, which are naturally low in added sugars.
Finally, when shopping, read the ingredient lists and choose products with fewer, recognizable ingredients. Opt for whole foods that are unprocessed or minimally processed, such as fresh fruits, vegetables, and eggs. By choosing whole foods over ultra-processed options, you will naturally reduce the sugar in your diet and improve your overall health.
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Reduce sugar in drinks
Sugar-sweetened beverages are the main source of added sugars in the diet. Nearly a quarter of the added sugar in our diets comes from sugary drinks, including fizzy drinks, sweetened juices, milkshakes, cordials, and sports drinks. A can of regular cola, for instance, contains 7 teaspoons of sugar (35g).
- Gradually reduce sugar in tea or coffee: If you take sugar in tea or coffee, gradually reduce the amount until you can cut it out altogether. You can also try swapping to sweeteners or sugar substitutes instead.
- Drink water: Water is your body's preferred way to hydrate, and it's naturally sugar-free. Carry a refillable water bottle or keep a cup at your desk to make water easily accessible. You can add slices of your favourite fruits or a splash of fruit juice for flavour. Alternatively, try seltzer or sparkling water if you prefer fizzy drinks.
- Choose sugar-free or no-added-sugar drinks: Opt for sugar-free or no-added-sugar drinks, such as diet drinks or unsweetened beverages. For example, instead of sweetened iced tea, choose unsweetened iced tea or make your own by mixing half sweetened and half unsweetened iced tea, gradually increasing the proportion of unsweetened tea over time.
- Limit fruit juice and smoothies: Fruit juices and smoothies can contain high amounts of sugar, especially if they are store-bought and sweetened. Your combined intake of fruit juice, vegetable juice, and smoothies should not exceed 150ml per day. Instead of drinking fruit juice, eat whole fruits, which provide fibre, vitamins, and minerals in addition to natural sugars.
- Make your own drinks: Prepare your own drinks at home to control the amount of sugar added. For example, make herbal tea with hot water and a slice of lemon or ginger. You can also make your own smoothies by blending fresh fruits and vegetables with ice and low-fat milk or yogurt.
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Read nutrition labels and compare products
Reading nutrition labels is an important step in cutting sugar out of your diet. By law, food manufacturers must list the ingredients in their products, including all types of sugar. However, sugar has many names and can be listed in several ways, so it can be hard to spot.
Firstly, look for the total sugar content per serving, which is usually listed in grams. Then, check the ingredient list for added sugars. Sugar has many names, including sucrose, glucose, fructose, maltose, dextrose, corn syrup, high-fructose corn syrup, honey, and fruit juice concentrates. Some products use a combination of these sugars, so it's important to read the entire list.
It's also important to note that not all sugars are bad for you. Naturally occurring sugars, such as those found in fruits, vegetables, and dairy products, are generally considered healthy in moderation. It is the added sugars, or sugars that are added during the processing or packaging of foods, that you want to avoid. These added sugars provide little to no nutritional value and can lead to weight gain, tooth decay, and other health issues.
When comparing products, look for those with lower total sugar content and minimal added sugars. Opt for products that use natural sweeteners, such as fruits or fruit purees, instead of added sugars. Some products may also use artificial sweeteners, such as aspartame or sucralose, to reduce the sugar content. While these sweeteners have fewer calories and do not affect blood sugar levels, they may have side effects, and some people prefer to avoid them.
Additionally, be mindful of serving sizes. Some products may have a lower sugar content per serving but a larger serving size, so always check the label to ensure you are comparing products accurately.
Finally, some countries and regions use a colour-coded system on food labels to indicate the nutritional value of the product. Look for products with more "greens" and "ambers" and fewer "reds" to make choosing lower-sugar options easier.
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Cut back on sugar gradually
Sugar is often added to processed foods and drinks, such as fizzy drinks, sweetened juices, milkshakes, cordials, sauces, and dressings. These added sugars provide empty calories and can lead to weight gain and serious illnesses such as diabetes, heart disease, high blood pressure, and liver disease.
To cut back on sugar gradually, you can try the following:
Reduce Sugar in Beverages
Drinks such as sodas, sports drinks, and sweetened teas contain high amounts of added sugar. Start by reducing the number of sugary drinks you consume and gradually replace them with water, sugar-free or no-added-sugar drinks, or flavoured water with a slice of lemon or lime. If you take sugar in your tea or coffee, gradually decrease the amount until you can cut it out completely or switch to sweeteners or natural flavourings like cinnamon or vanilla extract.
Cut Back on Sugar in Foods
Sugar is often added to cereals, pancakes, baked goods, and other processed foods. Start by reducing the amount of sugar you add to these foods. For example, if you usually add two spoonfuls of sugar to your coffee, try using one and a half and gradually decrease from there. When baking, you can also reduce the sugar in the recipe by one-third to one-half without noticing much of a difference.
Choose Whole Foods
Whole foods like fruits, vegetables, legumes, whole grains, and meat are unprocessed and do not contain added sugars. Focus on incorporating more of these foods into your diet. When buying canned or packaged foods, read the nutrition labels and choose options with lower sugar content or those labelled "no added sugar."
Be Mindful of Condiments and Sauces
Condiments and sauces like ketchup, barbecue sauce, and sweet chilli sauce can contain significant amounts of sugar. Aim to reduce your consumption of these or opt for "no added sugar" varieties. You can also use herbs and spices, chilli, mustard, vinegar, pesto, and lemon or lime juice to add flavour to your meals without the extra sugar.
Choose Lower-Sugar Desserts
Instead of sugary desserts, opt for fresh or baked fruit, which provides natural sweetness along with fibre, vitamins, and minerals. You can also try lower-sugar options like rice pudding or plain lower-fat yoghurt.
Remember, it's best to cut back on sugar gradually and consistently. Reducing your sugar intake can have numerous health benefits, including improved dental health, lower cholesterol, and reduced risk of chronic illnesses.
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Frequently asked questions
Some easy ways to cut sugar out of your diet include swapping sugary drinks with water, drinking tea or coffee without sugar, and flavouring water with lemon, lime or a splash of fruit juice.
Sugar is often found in sauces like ketchup, barbecue sauce, sweet chilli sauce, and salad dressings. Other foods to watch out for include sweet and sour dishes, curries, and desserts.
Healthier snack options include fresh or tinned fruit (in juice, not syrup), unsalted mixed nuts, plain popcorn, rice cakes, crackers with lower-fat cheese, or lower-sugar yoghurts.
According to the World Health Organization, sugar should make up less than 5% of your daily diet. For men, this is about 9 teaspoons (38 grams) per day, and for women, it's 6 teaspoons (25 grams) per day.
Some alternatives to sugar include low-calorie sweeteners, flavour extracts like vanilla or almond, and spices like cinnamon, nutmeg, ginger, and allspice.
