Leena Watts
Sugar and flour are common ingredients in many foods, but they can also be detrimental to one's health when consumed in excess. Sugar, especially in its added form, has been linked to obesity, type 2 diabetes, heart disease, and tooth decay. Similarly, excessive flour intake, particularly from refined sources, can contribute to unhealthy weight gain and nutritional deficiencies. Recognizing the negative impact of these ingredients, many people aim to reduce or eliminate sugar and flour from their diets. This can be challenging, as these ingredients are often hidden in unexpected places, such as condiments, sauces, and processed foods. However, with mindful eating, a focus on whole foods, and gradual reductions, it is possible to cut down on sugar and flour intake and improve overall health.
How to cut flour and sugar from your diet
| Characteristics | Values |
|---|---|
| Drinks | Choose water, sugar-free or no-added-sugar drinks, lower-fat milk, teas with low sugar content |
| Breakfast | Switch to lower-sugar cereals or those with no added sugar, such as porridge oats |
| Cereal | If you add sugar to your cereal, try adding less or a sliced or mashed banana instead |
| Bread | Try wholemeal or granary bread, which is higher in fibre than white bread |
| Spreads | Try to get by with a little less of your usual spreads like jam, marmalade, honey or chocolate |
| Snacks | Choose snacks 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 yoghurts |
| Sauces | Make your own gravies and sauces, thickened with arrowroot, pureed vegetables or cream |
| Meat | Eat grilled or broiled meats rather than fried |
| Bread | Eat wheat-free bread, made from flax meal, bean, soy or other alternative flours that are not derived from wheat |
| Reading labels | Check the ingredients in every product to find hidden sugars and flour. Look for words like "high fructose corn syrup" or combinations of phrases with "wheat" |
| Whole-grain products | Products that list the grain as the first item and use the word "whole" before the grain |
| Hidden sugars | Look on the ingredients list and food label for items such as corn syrup, honey, high-fructose corn syrup, fruit juice concentrates, fructose, maple syrup, sucrose, brown sugar, dextrose or maltose |
| Desserts | Swap sugar-heavy desserts for fresh or baked fruit |
| Condiments | Look for condiments and sauces labelled "no added sugar" to cut back on hidden sugars |
| Full-fat foods | When trying to cut your sugar intake, it's often better to choose full-fat foods instead |
| Whole foods | Eat whole foods that haven't been processed or refined, such as whole fruits, legumes, whole grains, vegetables, and meat on the bone |
Additional tips
- Focus on what makes you feel good, listen to your cravings/intuition and go from there
- Reduce your caffeine consumption
- Pay attention to what you eat
- Eat a variety of grains
- Eat more fresh fruit instead of processed and refined treats like candy, cookies and doughnuts
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What You'll Learn
- Avoid sugary drinks like soda, juice, and milkshakes. Opt for water, herbal teas, or sugar-free drinks
- Cut down on added sugars in tea, coffee, and cereal. Gradually reduce the amount or try sweeteners
- Read labels to identify hidden sugars and flour. Look for high fructose corn syrup or phrases with wheat
- Choose whole foods like fruits, legumes, whole grains, vegetables, and meat. Avoid ultra-processed foods
- Opt for wheat-free breads made from flax meal, bean, soy, or alternative flours
Avoid sugary drinks like soda, juice, and milkshakes. Opt for water, herbal teas, or sugar-free drinks
Sugar and flour can be difficult substances to cut out of your diet, especially if you are a runner who needs to keep your calories up. However, there are many delicious alternatives to sugary drinks like soda, juice, and milkshakes. Water is a great option, and you can make it more interesting by adding slices of lemon, lime, or ginger, or drinking it carbonated. Herbal teas are another alternative, and you can add honey, cinnamon, cardamom, ginger, or nutmeg for natural sweetness. If you're craving something more substantial, you could try a smoothie, but be mindful of the portion size and the sugar content. You can also make your own milkshake by combining cold milk with unsweetened cocoa, protein, or peanut butter powder, ice, and blending until the ice is crushed.
If you're a coffee or tea drinker, try to cut out any added sugars. You can sweeten your coffee or tea with spices, extracts, or milk or milk alternatives. If you're looking for a caffeine-free alternative, herbal teas are a good option. You can also try diluting fruit juice with water to reduce the sugar content. Just make sure you're not drinking more than 150ml of fruit juice per day, as this can damage your teeth.
In addition to these drink alternatives, you can also cut down on sugar and flour by making some simple swaps in your diet. For example, if you usually eat white bread, try switching to wholemeal or granary bread, which is higher in fibre. You can also try to cut down on the amount of sugar you add to your cereal or porridge, and instead add some fruit, such as a pear or banana. When you're shopping, look for lower-sugar options and read the nutrition labels to make sure you're not consuming too much sugar.
Finally, if you're craving something sweet, there are some healthier snack options that are low in sugar. These include fresh or tinned fruit (in juice, not syrup), unsalted mixed nuts, plain popcorn, rice cakes, and crackers topped with lower-fat cheese or lower-sugar yoghurt. You can also try to cut down on portion sizes by having one biscuit instead of two, or saving one of the bars in a snack pack for another day.
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Cut down on added sugars in tea, coffee, and cereal. Gradually reduce the amount or try sweeteners
Sugar is often added to tea and coffee to enhance their taste. However, it is recommended that added sugars, such as table sugar, honey, and syrups, should not make up more than 5% of the energy you get from food and drinks each day. This equates to approximately 30g per day for anyone aged 11 and older.
If you take sugar in your tea or coffee, a gradual reduction is advised. Start by decreasing the amount of sugar you use and work towards eventually cutting it out completely. Alternatively, you can opt for sweeteners instead of sugar. You can also explore new flavours by experimenting with different herbal teas or creating your own infusions using hot water and slices of lemon or ginger.
Breakfast cereals are another common source of added sugar. Many cereals are high in sugar, and even those that are perceived as healthy can contain substantial amounts of sugar. If you add sugar to your cereal, try gradually reducing the amount until you can eliminate it altogether, or consider substituting it with sweeteners. You can also try switching to lower-sugar cereals or those with no added sugar, such as porridge oats, which are a nutritious option containing vitamins, minerals, and fibre.
Instead of adding sugar to your porridge, you can experiment with different toppings like chopped dried apricots, sliced bananas, or other fruits. Another strategy is to alternate between sugary and plain cereals or mix them in the same bowl. If you prefer sweeter cereals, you can gradually transition to less sugary options by gradually increasing the proportion of plain cereal in the mix.
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Read labels to identify hidden sugars and flour. Look for high fructose corn syrup or phrases with wheat
Reading food labels is an essential skill to prevent excessive sugar intake and promote better health. Labels provide a breakdown of macronutrients, vitamins, and minerals, allowing consumers to assess a product's health benefits and drawbacks.
To identify hidden sugars, it is important to be aware of the various terms used to describe them. For example, natural sugars are found in whole foods like fruits and vegetables, while added sugars are introduced during processing. Labels often list added sugars separately, and these can include sugar alcohols such as sorbitol, xylitol, and erythritol, which provide fewer calories but can cause digestive issues if consumed in large amounts. High fructose corn syrup is another widely used source of added sugar in processed foods and beverages, linked to weight gain and insulin resistance. Other common sources of added sugars include table sugar, honey, and syrups, which should not make up more than 5% of the energy you get from food and drinks each day. This is roughly 30g per day for individuals aged 11 and older.
Additionally, sugar is often disguised in ingredients like corn syrup, rice syrup, and fruit juice concentrates, which are used to sweeten foods. These can be identified by recognising the "-ose" suffix, such as glucose, fructose, and sucrose.
When it comes to identifying hidden flour, it is important to look for phrases that indicate the presence of wheat or other grains. For example, ingredients like wheat flour, wheat starch, or wheat gluten indicate the presence of flour.
It is also worth noting that some packaging uses a colour-coded system, making it easier to choose foods lower in sugar. Look for more "greens" and "ambers", and fewer "reds".
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Choose whole foods like fruits, legumes, whole grains, vegetables, and meat. Avoid ultra-processed foods
Whole foods are those that are unprocessed and as close to their natural state as possible. The paleo diet, for instance, recommends eating only foods that could be hunted and gathered by early humans. This includes fruits, vegetables, legumes, whole grains, and meat.
Fruits and vegetables, whether fresh, frozen, or canned, are a great way to cut ultra-processed foods from your diet. Canned or packaged fruits often have added sugar and preservatives, so opt for fresh fruits instead. Fruit juices are also high in sugar, so it is best to limit your consumption.
When choosing grains, opt for whole grains such as whole wheat, brown rice, quinoa, spelt, and rye. These grains are more nutritious than refined grains and should dominate your diet. Whole-grain bread, for example, is processed but the benefits outweigh the risks due to the high content of healthy ingredients.
Legumes are another great option to include in your diet. They are, however, not allowed on the paleo diet as they are believed to be difficult for the body to digest. Meat, preferably grass-fed, organic, or free-range, is also a good source of protein and can be grilled or broiled to avoid adding flour.
Ultra-processed foods are those that have been altered from their original form and often include additives to imitate the qualities of natural foods. They are often high in sugar, salt, oils, and fats, which can increase the risk of health conditions. These include fried foods, sugary drinks, cookies, crackers, sugary cereals, white bread, packaged pastries, sauces, gravies, and sports drinks.
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Opt for wheat-free breads made from flax meal, bean, soy, or alternative flours
Wheat-based bread is a staple in many diets and cultures. However, some people may want to reduce their wheat intake for various reasons, such as a reaction to gluten or a preference for a low-carb diet. Fortunately, there are several wheat-free bread alternatives made from flax meal, bean, soy, or other types of flour.
Flaxseed bread, for example, is a popular wheat-free option that is also gluten-free, flourless, low-carb, sugar-free, oil-free, yeast-free, and paleo-friendly. To make flaxseed bread, whole flaxseeds are ground into a fine flour and combined with ingredients like psyllium husk powder, baking powder, and salt. The dough is then shaped and baked, resulting in a bread that can be used for sandwiches, toasts, and dips.
Another option is bean flour bread, which can be made using garbanzo bean flour or mung bean flour. This type of bread is also gluten-free and can be a good option for those with celiac disease or gluten intolerance.
For those looking for a soy-based alternative, soy flour can be used in combination with whole wheat flour to create a unique bread-making experience. Soy flour is made from dried soybeans that are pulverized into a powder, which affects how the dough behaves and the texture of the bread.
In addition to these options, there are other creative alternatives to wheat bread, such as cauliflower pizza crust, coconut flour and butternut squash flatbread, and vegetable slices. Large leaves like lettuce, collard greens, and kale can be used as wraps or bread substitutes, while sweet potato slices, eggplant, large mushrooms, and bell peppers can replace buns and sliced bread.
By exploring these wheat-free bread alternatives, individuals can find enjoyable and nutritious options that fit their dietary needs and preferences.
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