Madeleine Hull
Sugar is one of the hardest things to give up on a plant-based diet, and it can be challenging to slash added sugars from your diet. However, it is not impossible, and there are many health benefits to doing so. This article will discuss how to cut out sugar on a vegetarian diet, including tips and tricks for reducing sugar intake, as well as the benefits of a sugar-free diet.
How to cut out sugar on a vegetarian diet
| Characteristics | Values |
|---|---|
| Drinks | Avoid sugary drinks, such as fizzy drinks, sweetened juices, milkshakes, cordials, and fruit juice. Opt for water, sugar-free or no-added-sugar drinks, or lower-fat milk. |
| Tea and Coffee | Gradually reduce the amount of sugar you add to tea or coffee until you can cut it out, or switch to sweeteners. Try herbal teas or add a slice of lemon or ginger to hot water. |
| Desserts | Choose less sugary desserts like fresh, frozen, dried, or tinned fruit, lower-fat and lower-sugar rice pudding, or plain lower-fat yoghurt. |
| Snacks | Opt for snacks without added sugar, such as unsalted mixed nuts, plain popcorn, rice cakes, crackers with lower-fat cheese, or lower-sugar yoghurts. |
| Sauces and Condiments | Many sauces and condiments, such as ketchup, barbecue sauce, and sweet chilli sauce, contain high amounts of sugar. Look for "no added sugar" options or choose natural seasonings like herbs, spices, chilli, mustard, vinegar, pesto, mayonnaise, and lemon or lime juice. |
| Breakfast Cereals | Switch to lower-sugar cereals or those with no added sugar, such as porridge oats. Add sweetness with chopped dried fruit or sliced banana instead of sugar. |
| Whole Foods | Focus on whole, unprocessed foods that are free of added sugars. Include more seeds, vegetables, herbs, spices, and nuts in your diet, which are lower in naturally occurring sugars. |
| Canned Foods | Choose canned foods packed in water or with no added sugar. If sugar is listed as an ingredient, rinse the contents with water before consuming. |
| Plant-Based Milk | Always opt for the unsweetened option when choosing plant-based milk. |
| Omega-3 Fatty Acids | Include omega-3 fatty acid-rich foods like chia, flax, hemp, and walnuts in your diet to help maintain balanced blood sugar and reduce cravings for sweets. |
| Seaweed | Incorporate seaweed into your meals as it contains chromium, a mineral that may help lower the body's glycemic response. |
| Cooking | Cook from scratch whenever possible to avoid added sugars. Simple preparations like roasted vegetables can be both delicious and healthy. |
| Artificial Sweeteners | While artificial sweeteners have no calories, they may lead to increased sugar cravings and unhealthy food choices. They have also been linked to health concerns such as cancer, nausea, digestive issues, and mood disorders. |
| Meal Planning | Create a meal plan to stay on track and consider cutting back on added oils and fats, as they contribute significantly to the calorie count. |
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What You'll Learn
- Avoid sugary drinks, such as soft drinks, fruit juices, and milkshakes
- Cut down on sugar in tea and coffee, or swap to herbal teas
- Avoid ultra-processed foods, which are high in sugar, salt, and fat
- Eat more whole foods, such as fruits, vegetables, legumes, and whole grains
- Read food labels carefully to identify added sugars and choose low-sugar options
Avoid sugary drinks, such as soft drinks, fruit juices, and milkshakes
Soft drinks, fruit juices, and milkshakes are some of the most common culprits when it comes to sugar intake. A can of regular cola, for instance, contains 7 teaspoons (35g) of sugar. Sports drinks, energy drinks, and sweetened teas are also loaded with sugar. Even drinks that are perceived as healthy, like smoothies and some fruit juices, can contain high amounts of added sugar.
To cut down on sugar, it is recommended to swap these sugary drinks for water, sugar-free or no-added-sugar options, or lower-fat milk. You can also flavour your water with a slice of lemon, lime, or a splash of fruit juice. However, be cautious of squash or cordials with added sugar, as they can contain up to 3 teaspoons of sugar per glass.
If you're buying plant-based milk, always go for the unsweetened option. Omega-3 fatty acids are an important part of any diet, and they may help to reduce cravings for sugary foods. Chia, flax, hemp, and walnuts are excellent plant-based sources of omega-3 fatty acids.
Additionally, be mindful of artificial sweeteners. While they have no calories, they may not satisfy your cravings and can lead to consuming more food or drinks. They can also feed into sugar addiction by training your taste buds to crave sweeter foods. Some artificial sweeteners have been linked to health concerns such as cancer, nausea, digestive issues, impaired memory, headaches, and mood disorders.
Finally, if you take sugar in tea or coffee, gradually reduce the amount over time until you can cut it out completely. You can experiment with sweeteners or natural flavourings like cinnamon, vanilla extract, or unsweetened cocoa powder instead.
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Cut down on sugar in tea and coffee, or swap to herbal teas
Sugar is often added to tea and coffee to improve the taste. However, it is important to cut down on sugar in tea and coffee to reduce your sugar intake and improve your health.
Firstly, it is important to assess your tea and coffee sugar consumption. Count the number of teaspoons of sugar you add to each cup of tea or coffee. If you add sugar to your tea or coffee, try to gradually reduce the amount until you can cut it out completely. For instance, if you add two teaspoons of sugar to your tea, you can reduce it to one teaspoon for a week and then slowly reduce it to half a teaspoon. This will allow your taste buds to adjust to the change.
Alternatively, you can replace sugar with healthier alternatives. You can use sweeteners like stevia, which is a plant-based sweetener that does not spike your blood sugar. However, be cautious when choosing a sweetener, as some artificial sweeteners are associated with long-term side effects. You can also try drinking higher-grade coffee, which will make you less likely to add sugar to it.
Another way to cut down on sugar in tea and coffee is to switch to herbal teas. You can try out new flavours of herbal tea, such as peppermint tea, which is refreshing and good for digestion. You can also make your own tea with hot water and a slice of lemon or ginger.
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Avoid ultra-processed foods, which are high in sugar, salt, and fat
Whole foods are free of added sugars and other artificial substances. They are also free of additives and other artificial substances. These include whole fruits, legumes, whole grains, vegetables, and meat on the bone. On the other hand, ultra-processed foods are loaded with salt, sugar, fat, and additives in combinations that are engineered to taste amazing. This makes it hard to moderate your intake of these foods.
Soft drinks, sugary cereals, chips, and fast food are examples of ultra-processed foods. Nearly a quarter of the added sugar in our diets comes from sugary drinks, such as fizzy drinks, sweetened juices, milkshakes, and cordials. 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. If you take sugar in tea or coffee, gradually reduce the amount until you can cut it out altogether, or try swapping to sweeteners instead.
Some ready-made soups, stir-in sauces, and ready meals can also be higher in sugar than you think. When eating out or ordering takeaways, watch out for dishes that are typically high in sugar, such as sweet and sour dishes, sweet chilli dishes, and some curry sauces, as well as salads with dressings like salad cream, which can also be high in sugar. Condiments and sauces such as ketchup can have as much as 23g of sugar in 100g – roughly half a teaspoon per serving. These foods are usually served in small quantities, but the sugar count can add up if eaten every day.
Canned foods can be a useful and inexpensive addition to your diet, but they can also contain a lot of added sugar. Avoid canned foods that are packed in syrup or have sugar on the ingredient list. Fruit is sweet enough, so go for versions labeled “packed in water” or “no added sugar.”. If you buy canned fruits or vegetables that do have added sugar, you can remove some of it by rinsing them in water before you eat them.
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Eat more whole foods, such as fruits, vegetables, legumes, and whole grains
Whole foods are free of added sugars and other artificial ingredients, making them a healthier option than processed foods. They include whole fruits, legumes, whole grains, vegetables, and meat on the bone.
Vegetarians can benefit from eating more whole foods, such as fruits, vegetables, legumes, and whole grains, as they are naturally low in sugar and can help reduce sugar cravings. For example, seeds, herbs, spices, and nuts are all lower in naturally occurring sugars compared to grains.
Vegetarians can also try to make plants the primary component of every meal, with meat, dairy, and eggs as secondary components. This can help ensure a balanced diet and reduce the risk of nutritional deficiencies.
In addition to whole foods, vegetarians can also focus on increasing their intake of omega-3 fatty acids, which can be found in plant-based sources such as chia seeds, flax seeds, hemp seeds, and walnuts. These healthy fats can help maintain balanced blood sugar levels and reduce cravings for sugary foods.
Finally, when it comes to cutting out sugar, it's important to be mindful of hidden sugars in processed foods and condiments. Reading food labels carefully and choosing "no added sugar" options can help reduce sugar intake.
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Read food labels carefully to identify added sugars and choose low-sugar options
Reading food labels carefully is a crucial step in identifying added sugars and choosing low-sugar options, especially when following a vegetarian diet. Here are some detailed instructions and insights to guide you through this process effectively:
Firstly, it is important to recognize that added sugars can go by various names on ingredient labels. These include common terms such as table sugar, honey, syrups, sucrose, fructose, glucose, corn syrup, or the more benign-sounding “evaporated cane juice." Recognizing these different names will empower you to make more informed choices.
When reading labels, be mindful that the packaging may use a colour-coded system to indicate the sugar content. Generally, aim for more "greens" and "ambers" and fewer "reds" in your shopping basket. This simple visual guide can help you quickly identify low-sugar options.
Breakfast cereals are often high in sugar, so it's worth paying extra attention to their labels. Opt for lower-sugar cereals or those with no added sugar, such as porridge oats, which are a nutritious and cost-effective choice. If you crave sweetness, add chopped dried fruit or sliced bananas instead of sugar.
Canned foods can be convenient and affordable, but they often contain added sugars. When buying canned fruits or vegetables, look for those packed in water or with no added sugar. Avoid options packed in syrup, and always check the ingredient list to make an informed choice. If you do buy canned goods with added sugar, you can reduce the sugar content by rinsing them in water before consumption.
Condiments and sauces, such as ketchup, barbecue sauce, and sweet chilli sauce, are often loaded with sugar. These are commonly used in small quantities, but the sugar can add up over time. Opt for condiments labelled "no added sugar," or choose natural seasonings like herbs, spices, chilli, mustard, vinegar, pesto, mayonnaise, and lemon or lime juice to enhance your dishes without the extra sugar.
Lastly, when it comes to beverages, sugary drinks like soft drinks, fruit juices, and sports drinks can be significant sources of added sugar. Opt for water, sugar-free or no-added-sugar drinks, or flavour your water with a slice of lemon, lime, or a splash of fruit juice. If you're a fan of plant-based milk, always go for the unsweetened option to keep your sugar intake in check.
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Frequently asked questions
It's important to read food labels and opt for whole, unprocessed foods. Cook from scratch whenever possible to avoid added sugars. Choose full-fat foods over low-fat options, as they tend to have more added sugar. Avoid sugary drinks and opt for water or herbal tea. Eat more fruits and vegetables, which help reduce sugar cravings and are naturally sweet.
Vegetarians can opt for unsweetened plant-based milk, and choose sweet-tasting vegetables like sweet potatoes and carrots. Grilling or roasting fruits brings out their natural sweetness. For a sweet treat, opt for fresh or baked fruit, which has less sugar and more fibre than processed desserts.
Cravings are often psychological. Try reducing your sugar intake gradually, rather than quitting cold turkey. Artificial sweeteners can help, but be cautious as they may increase sugar cravings and have health risks.
Sugar is often added to processed foods like sauces, dressings, soups, and condiments. Be cautious of low-fat options, as they tend to have more added sugar. Breakfast cereals, flavoured yoghurt, and canned fruits packed in syrup are also common sources of hidden sugar.
Reducing sugar intake can aid weight loss, lower the risk of Type 2 diabetes, improve skin health, enhance mood and energy levels, and reduce the risk of other health issues like cancer and digestive problems.
