Madeleine Hull
Sugar is often hidden in unexpected foods, such as ketchup and salad dressing, and can be hard to quit. Eating too much sugar can contribute to obesity, heart disease, and an increased risk of death. To cut down on sugar, you can try eating more whole foods, reducing your intake of ultra-processed foods, and swapping sugary drinks for water or sugar-free alternatives. Eating more protein-rich foods can also help curb sugar cravings. If you're baking, you can try cutting the amount of sugar in your recipe by a third to a half. For those with a sweet tooth, it's best to cut down on sugar gradually rather than going cold turkey.
How to give up sugar in your diet
| Characteristics | Values |
|---|---|
| Read labels | Read product labels to identify added sugars and choose products with the lowest amounts. |
| Avoid ultra-processed foods | Avoid ultra-processed foods such as soft drinks, sugary cereals, chips, and fast food, which contain high amounts of added sugar. |
| Choose whole foods | Opt for whole foods and full-fat foods instead of processed and low-fat options. |
| Cook from scratch | Cooking meals from scratch allows you to control the amount of added sugar in your food. |
| Choose natural sweeteners | Instead of adding sugar, use natural sweeteners like fruits or flavour extracts such as vanilla or lemon. |
| Spice it up | Enhance the flavour of your food with warm spices like ginger, allspice, cinnamon, or nutmeg instead of sugar. |
| Use unsweetened alternatives | Replace sugary drinks with water, unsweetened tea, or sugar-free options. |
| Limit dessert | Set ground rules for dessert, such as only having it after dinner or on weekends. |
| Stock up on protein | Consume more protein-rich whole foods like meat, fish, eggs, and nuts to curb sugar cravings. |
| Avoid artificial sweeteners | Avoid artificial sweeteners as they may lead to gut bacteria imbalances, increased food cravings, and weight gain. |
| Choose unsweetened dairy | Opt for lower-fat or sugar-free dairy options. |
| Be mindful of condiments | Condiments like ketchup and salad dressings can contain high amounts of sugar. |
| Choose wisely when eating out | Dishes like sweet and sour, sweet chilli, and some curry sauces are typically high in sugar. |
| Opt for healthier snacks | Choose snacks without added sugar, such as fresh or tinned fruit, unsalted nuts, plain popcorn, or rice cakes. |
| Reduce sugar gradually | Gradually reduce sugar in your tea or coffee until you can cut it out or switch to sweeteners. |
| Set realistic goals | Focus on transitioning to a diet low in added sugars and high in healthy foods that you can maintain long-term. |
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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 product labels. Added sugars are listed on the Nutrition Facts label, allowing you to make informed choices. The label will show the number of grams and the percent Daily Value (%DV) for added sugars.
However, it's important to note that added sugar can go by many different names on ingredient lists. These include names ending in "ose," such as maltose or sucrose, as well as high-fructose corn syrup, molasses, cane sugar, corn sweetener, raw sugar, syrup, honey, or fruit juice concentrates.
Some common sources of added sugar include sugar-sweetened beverages, baked goods, desserts, sweets, and ultra-processed foods. Specifically, sugary drinks, such as soft drinks, sweetened juices, milkshakes, and cordials, can contribute a significant amount of added sugar. Breakfast cereals, condiments, sauces, and ready-made meals can also be surprisingly high in sugar.
To reduce your added sugar intake, you can choose whole foods and full-fat foods over processed alternatives. Cooking from scratch can also help you avoid added sugars. Additionally, you can limit your consumption of sugary snacks and opt for healthier alternatives, such as fresh or tinned fruit, unsalted nuts, plain popcorn, or rice cakes.
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Choose whole foods over processed alternatives
Choosing whole foods over processed alternatives is an important step in reducing your sugar intake. Whole foods are those that are unprocessed or refined, such as fruits, vegetables, nuts, beans, meat, fish, and eggs. These foods are naturally nutritious and contain little to no added sugars.
Processed foods, on the other hand, often contain high levels of added sugars, as well as salt, fat, and additives. They are engineered to taste appealing, making it difficult to moderate your intake. Examples include soft drinks, sugary cereals, chips, baked goods, and fast food. These foods are a significant source of added sugars in the average person's diet.
By choosing whole foods, you can reduce your added sugar intake and improve your overall health. Whole foods can help you lose weight and prevent obesity, improve your skin, stabilise your mood, and reduce inflammation and the risk of type 2 diabetes.
To start making this change, try cooking meals from scratch using whole foods. Simple preparations like marinated meats and roasted vegetables can be delicious and satisfying. Stock up on protein-rich whole foods to curb sugar cravings, and flavour your food with herbs and spices instead of sugar.
Remember, it's best to make gradual changes to your diet. Pick one change to commit to for a couple of weeks, and once it becomes a habit, add another change. This will help you stay motivated and avoid burnout.
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Reduce sugar intake gradually
Reducing sugar intake gradually is a great way to cut down on sugar without experiencing withdrawal symptoms such as headaches and fatigue. Here are some tips to help you gradually reduce your sugar intake:
Identify sources of added sugar
Start by reading product labels to identify sources of added sugar in your diet. Many processed foods, drinks, sauces, and breakfast foods contain more sugar than you might realize. Look for ingredients such as table sugar, honey, syrups, and other added sugars. Even condiments like ketchup can contain high amounts of sugar.
Reduce sugar in beverages
If you take sugar in tea or coffee, gradually reduce the amount over time. You can also try switching to herbal teas or adding a slice of lemon or ginger to your drinks for extra flavour. Fruit juices and smoothies can also be high in sugar, so consider limiting your intake or opting for unsweetened varieties.
Cut back on sugary snacks
Instead of reaching for sugary snacks like biscuits or chocolate, opt for healthier alternatives such as fresh or tinned fruit (in juice, not syrup), unsalted mixed nuts, plain popcorn, rice cakes, or lower-sugar yogurts. If you're craving something sweet, try having a piece of fruit, or if you bake, reduce the amount of sugar in your recipes.
Choose whole foods
Opt for whole foods instead of highly processed alternatives. Processed foods often contain high amounts of added sugar. Cooking from scratch allows you to control the amount of sugar in your meals. Additionally, choose lower-sugar cereals or those with no added sugar, such as porridge oats, and sweeten them with fruit instead of sugar.
Increase protein intake
Increasing your protein intake can help reduce sugar cravings. Stock up on protein-rich whole foods such as meat, fish, eggs, full-fat dairy products, avocados, and nuts. These foods will not only curb your sugar cravings but also provide essential nutrients.
Remember, gradual reduction is key. Focus on making small changes over time, and soon enough, you'll find that you've successfully reduced your sugar intake!
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Avoid ultra-processed foods
Ultra-processed foods are industrially made products that are tasty, cheap, and convenient. They are made with ingredients derived from foods, which are then reassembled to create a product that is shelf-stable and lasts a long time. These foods are everywhere and it is hard to avoid them entirely. However, they are linked to several adverse health outcomes, including an increased risk of obesity, heart disease, cancer, and type 2 diabetes.
To avoid ultra-processed foods, it is important to understand what they are and how they are made. Ultra-processed foods are typically shiny, packaged products that have nothing to do with nature. They are found at fast-food restaurants, gas stations, and in the aisles of grocery stores. These foods are formulated with salt, sugar, oils, fats, and additives to enhance their taste, texture, and shelf life. They may also contain substances and ingredients not used in culinary preparations or found in nature, such as high fructose corn syrup.
When trying to identify ultra-processed foods, it is crucial to read the ingredient list. Look for a long list of ingredients that includes items you don't recognize or wouldn't find in your home kitchen. Pay attention to the number of ingredients, as ultra-processed foods tend to contain five or more. Be wary of health claims on packages, as these can be misleading.
While it may be challenging to avoid ultra-processed foods completely, you can take steps to reduce your consumption. Try to cook from scratch whenever possible, using whole foods and simple preparations. Opt for unprocessed or minimally processed foods like fresh fruits and vegetables, eggs, and whole-grain products. When buying packaged foods, choose those with shorter ingredient lists and avoid those with high levels of salt, sugar, fat, and other additives.
Additionally, be mindful of your portion sizes. If you can moderate your intake and stick to a modest portion, it may be okay to have some ultra-processed treats occasionally. However, if one cookie quickly turns into a whole sleeve, it's better to avoid having them in your home.
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Read nutrition labels
Nutrition labels are an important tool to help you reduce your sugar intake. They provide information about the nutrients in a food product, including sugar content. Here are some tips to help you read and understand nutrition labels effectively:
Understand the Basics of Nutrition Labels
Nutrition Facts labels typically include information about serving size, calories, and various nutrients. The main section of the label contains product-specific details, such as serving size, calories, and nutrient information. The bottom section usually explains the % Daily Value (%DV) and provides context for the number of calories in relation to general nutrition advice. The %DV helps you interpret the nutrient quantities by putting them on a scale from 0-100%DV. It indicates whether a serving of food is high or low in a particular nutrient and how much it contributes to your daily diet.
Focus on Sugar and Added Sugars
Pay close attention to the sugar content, specifically added sugars. Added sugars are separate from naturally occurring sugars found in foods like milk, fruits, and vegetables. They are included during food processing or come from sweeteners, syrups, honey, or concentrated fruit/vegetable juices. The label will indicate if added sugars are included in the total sugar content by using the word "includes" before "Added Sugars." Compare products and choose those with lower added sugar content.
Understand Daily Value Recommendations
The %DV for added sugars is based on a daily intake of 2,000 calories. The recommended Daily Value for added sugars is 50 grams per day, which equates to less than 10% of total calories. This translates to about 12.5 teaspoons of sugar. Keep in mind that this is a general guideline, and organisations like the American Heart Association recommend lower intakes for men (9 teaspoons/36 grams) and women (6 teaspoons/25 grams).
Compare and Choose Products
Use nutrition labels to compare similar products and make informed choices. Check the ingredient list as well, as ingredients are listed in descending order of weight. If high-fat or high-sugar ingredients are listed first, the product is likely high in fat or sugar. Some products may also highlight the sugar, fat, or salt content on the front of the packaging, making it easier to compare at a glance.
Be Mindful of Hidden Sugars
Added sugars can be found in a variety of foods beyond just treats and desserts. Read nutrition labels for all foods, including sauces, condiments, breads, cereals, and bars. You may be surprised at the sugar content in these everyday items. By being mindful of hidden sugars, you can make better choices and reduce your overall sugar intake.
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Frequently asked questions
Start by cutting down on the amount of sugar you add to your drinks and foods. You can also try swapping out sugary drinks for water, unsweetened tea, or other no-added-sugar drinks.
Eating more protein-rich whole foods can help reduce sugar cravings. You can also try flavouring your water with lemon, lime, or a splash of fruit juice, or using low-calorie sweeteners.
Choose a diet based on whole foods rather than highly processed alternatives, which often contain a lot of added sugar. You can also try setting some ground rules, such as only having dessert on certain days of the week. It's also recommended to consult a registered dietitian when making significant changes to your diet.
