Brenda Khan
Sugar is everywhere, and it can be hard to cut down on it when it's in so many of the foods and drinks we consume daily. However, eating too much sugar can lead to weight gain and obesity, which increases the risk of coronary heart disease, stroke, and type 2 diabetes. To reduce your sugar intake, it's important to limit obvious sources of sugar, such as desserts, sodas, and cereals. But it's also crucial to be mindful of hidden sugars in sauces, low-fat foods, and processed snacks. Here are some tips to help you cut down on hidden sugar: switch to whole foods and reduce processed alternatives, choose full-fat options over low-fat ones, read ingredient lists and nutrition labels to make informed choices, flavour water with lemon or lime instead of drinking sugary beverages, and be cautious when eating out or ordering takeaways as these meals often contain hidden sugars.
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What You'll Learn
Avoid sugary drinks and opt for water or unsweetened beverages
Sugar-sweetened drinks are a major source of added sugar in our diets. A can of regular cola, for instance, contains 7 teaspoons of sugar (35g). By swapping these drinks with water or unsweetened beverages, you can significantly reduce your sugar intake.
Water is the best alternative to sugary drinks. You can add a slice of lemon, lime, or a splash of fruit juice to flavour your water. Just be mindful of the sugar content in squash or cordials with added sugar. Some can contain up to 3 teaspoons of sugar in each glass.
If you want something sweet to drink, opt for diet drinks, unsweetened iced tea, or other unsweetened beverages with flavours. Sugar-free or low-calorie drinks are also available. These can help you cut down on sugar without sacrificing taste.
In addition to sugary drinks, be cautious of fruit juices. While they provide vitamins and antioxidants, they can be high in sugar. The recommended daily intake of fruit juice, vegetable juice, and smoothies combined is no more than 150ml, which is a small glass.
By making these simple swaps, you can effectively reduce your sugar intake and improve your overall health.
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Choose whole foods over processed alternatives
Whole foods are those that have not been processed or refined. They are also free of additives and other artificial substances. These foods include whole fruits, legumes, whole grains, vegetables, and meat on the bone.
On the other hand, ultra-processed foods are prepared foods that contain salt, sugar, fat, and additives in combinations that are engineered to taste amazing, making it hard to moderate your intake. Soft drinks, sugary cereals, chips, and fast food are examples of ultra-processed foods.
Nearly 90% of the added sugars in the average American diet come from ultra-processed foods, whereas only 8.7% come from foods prepared from scratch at home using whole foods. Therefore, choosing whole foods over processed alternatives is an effective way to cut down on hidden sugar in your diet.
You can also try grilling or roasting fruits and vegetables to bring out their natural sweetness. Roasted sweet potatoes and carrots, for example, are surprisingly sweet compared to their raw versions. You can also sauté onions and fire-roast red peppers to add sweet notes to savoury dishes.
When it comes to desserts, opt for fresh or baked fruit instead of sugar-heavy options. This will not only reduce your sugar intake but also increase your fibre, vitamin, mineral, and antioxidant intake.
In addition to choosing whole foods, be mindful of condiments and sauces that can be high in sugar. Ketchup, barbecue sauce, spaghetti sauce, and sweet chilli sauce are commonly used in kitchens but are often overlooked as sources of hidden sugar. Look for condiments labelled ""no added sugar"" or choose naturally low-sugar options like herbs and spices, chilli, mustard, vinegar, pesto, mayonnaise, and lemon or lime juice.
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Be mindful of hidden sugar in sauces and condiments
Sauces and condiments are often a major source of hidden sugar in our diets. For example, a single tablespoon (17 grams) of ketchup contains about one teaspoon (5 grams) of sugar, meaning ketchup is about 29% sugar. That's more than ice cream! Other sauces and condiments like HP sauce, barbecue sauce, sweet chilli sauce, and mayonnaise can also be very high in sugar. These foods are usually served in small quantities, but the sugar can add up if consumed daily.
When buying sauces and condiments, look for those labelled ""no added sugar" or choose low-sugar alternatives such as pesto, hummus, mustard, or a tomato-based pasta sauce. You can also make your own sauces and condiments at home, giving you full control over the ingredients and allowing you to reduce or eliminate added sugars.
When eating out or ordering takeaways, be mindful that many dishes, including sauces and dressings, may contain high amounts of sugar. Dishes like sweet and sour, sweet chilli, and some curry sauces are typically high in sugar. Ask for any sauces to be served on the side, and opt for sugar-free alternatives if available.
In addition to sauces and condiments, be aware of hidden sugars in other processed foods, low-fat foods, and snacks. Choosing a diet based on whole foods instead of highly processed alternatives can help reduce your sugar intake. Whole foods include whole fruits, legumes, whole grains, vegetables, and meat. They are less likely to contain added sugars and provide a more nutritious option.
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Limit sugar intake from desserts and opt for fruit instead
Desserts are a well-known source of sugar in our diets. While it is not necessary to cut them out entirely, limiting your intake is a good idea.
Fruit is a great alternative to sugary desserts. Whole fruits are full of antioxidants, nutrients and fibre, and they can help you feel full for longer. When you eat an apple, for example, the sugars are released slowly into your bloodstream, keeping you sated for longer. However, when you drink a glass of apple juice, you get a faster sugar hit and are likely to feel hungry sooner. So, while it's fine to eat whole fruit, it's best to stick to water or herbal tea when you're thirsty.
If you're craving something sweet, try fresh, frozen, dried, or tinned fruit, but choose tinned fruit canned in juice rather than syrup. You could also try lower-fat and lower-sugar rice pudding, or plain lower-fat yoghurt. However, check the ingredients, as some low-fat yoghurts are sweetened with refined sugar, fruit juice concentrate, glucose, and fructose syrup.
You could also try limiting the amount of dessert you eat. For example, you could decide to only have dessert after your evening meal, or only on weekends or at restaurants. Or, if you usually have two biscuits, try having just one.
Finally, if you're baking your own desserts, you can cut the sugar in the recipe by one-third to one-half and add some extra vanilla extract or a pinch of cinnamon to enhance the sweetness.
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Read nutrition labels and choose products with lower added sugars
Reading nutrition labels is a great way to cut down on hidden sugars. It is important to limit obvious sources of sugar, such as desserts and sodas, but also be aware of hidden sugars in common foods like sauces, low-fat foods, and processed snacks.
Firstly, it is good to know 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. That is about 30g a day for anyone aged 11 and older.
When reading nutrition labels, look out for the different names used for added sugar. These include table sugar, honey, syrups, molasses, nectars, fruit juice concentrates, and crystalline fructose, among others. Ingredients are usually listed in descending order by weight, so the higher up these are on the list, the more sugar the product contains.
Some packaging uses a colour-coded system to indicate nutritional content. These labels are usually green, amber, or red, with green being the healthiest option and red being the least healthy. So, when choosing products, opt for those with more greens and ambers and fewer reds.
Also, when eating out or buying takeaways, watch out for dishes that are typically high in sugar. These include sweet and sour dishes, sweet chilli dishes, some curry sauces, and salads with dressings like salad cream. Ask for sugar-free alternatives or for any sauces to be served on the side.
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Frequently asked questions
Sugar is often hidden in processed foods, sauces, dressings, and condiments. Even savoury dishes like curry sauces, soups, and stir-in sauces can contain high amounts of sugar. Other hidden sources include sweetened drinks, flavoured waters, and low-fat foods.
Reading nutrition labels is essential when trying to cut down on hidden sugars. Look for products with lower amounts of added sugars and choose whole foods over highly processed alternatives. Some packaging uses a colour-coded system, so aim for more "greens" and "ambers" and fewer "reds".
Opt for whole fruits, legumes, whole grains, vegetables, and meat. When choosing cereals, go for whole-grain options with no added sugar. For a sweet fix, try plain nuts, dried fruit, or toasted almonds instead of biscuits and cakes.
Planning is key. Keep non-sugary alternatives handy, such as plain nuts or dried fruit. Gradually reduce sugar in your tea or coffee until you can cut it out. Try flavouring your water with lemon or lime instead of reaching for a sugary drink.
Be mindful of menu items with words like "glaze" or "sweet pickles," as they often indicate added sugar. Ask for sugar-free alternatives or sauces on the side. When ordering Asian takeaway, request no added sugar, as these dishes are often sweetened beyond traditional recipes.
