Jeffrey Salazar
Sugar is everywhere, from sweets and pastries to sauces and dressings. The average American consumes 265 calories or 17 teaspoons of added sugar daily, which is more than triple the recommended amount for women and double for men. This added sugar can lead to obesity, type 2 diabetes, heart disease, and tooth decay. So, how can you cut out this white sugar from your diet?
How to cut out white sugar from your diet:
| Characteristics | Values |
|---|---|
| Avoid sugary drinks | Swap out sugary drinks for water, sugar-free or no-added-sugar drinks, unsweetened iced tea, or flavoured sparkling water |
| Gradually reduce sugar intake | If you take sugar in tea or coffee, gradually reduce the amount until you can cut it out altogether |
| Choose healthier snacks | Opt for snacks without added sugar, such as fresh or tinned fruit, unsalted mixed nuts, plain popcorn, rice cakes, or low-sugar yogurts |
| Portion control | Instead of two biscuits, try having one, or save the other half for another day |
| Read labels | Compare nutrition labels and choose products with the lowest amounts of added sugars |
| Limit added sugar intake | The recommended daily limit of added sugars is less than 10% of calories, which is about 12 teaspoons for a 2,000-calorie diet |
| Bake with unsweetened applesauce | Use unsweetened applesauce instead of sugar in baked goods like muffins, banana bread, and cakes |
| Choose dark chocolate | Dark chocolate usually has less sugar and fat than milk or white chocolate, and it has heart-healthy benefits |
| Enhance sweetness with spices | Cut down on sugar in recipes by adding sweet-smelling spices like cinnamon, nutmeg, and vanilla |
| Use artificial sweeteners | Artificial sweeteners have little to no calories and can help manage blood sugar, but they may increase cravings for sweets |
| Eat whole foods | Opt for whole foods like whole fruits, legumes, whole grains, vegetables, and meat instead of ultra-processed foods, which often contain high amounts of added sugar |
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What You'll Learn
Avoid sugary drinks, opt for water or unsweetened tea
Sugar is often added to processed foods, including savory ones like sauces and dressings, to extend their shelf life. As a result, it can be challenging to cut out white sugar from your diet. However, you can start by avoiding sugary drinks and opting for healthier alternatives like water or unsweetened tea.
Avoid sugary drinks
Sugary drinks, such as fizzy drinks, sweetened juices, milkshakes, and cordials, can contain high levels of added sugar. For example, a can of regular cola contains 7 teaspoons of sugar (35g). These drinks can contribute to weight gain and tooth decay, especially in children. Therefore, it is essential to limit or avoid them as much as possible.
Opt for water
Water is the best alternative to sugary drinks. It is crucial for good health, as it keeps your brain, kidneys, skin, heart, and other organs in good shape. Aim to drink 6 to 8 cups or glasses of fluid a day. If you find plain water boring, you can add citrus fruits, berries, cucumbers, or herbs like mint or basil to your glass for a refreshing twist. You can also try sparkling water if you miss the fizz of sugary drinks.
Choose unsweetened tea
Unsweetened tea is another excellent alternative to sugary drinks. It provides hydration and contains beneficial antioxidants, protecting your body from oxidative stress. However, be mindful that tea contains caffeine and oxalic acid, which can contribute to kidney stones if consumed in excess. Therefore, it is best to drink unsweetened tea in moderation and ensure you also drink plain water throughout the day.
Other tips for cutting down on sugar
In addition to avoiding sugary drinks, you can try these other tips to reduce your sugar intake:
- Cut back on sugar gradually. If you take sugar in tea or coffee, slowly reduce the amount until you can cut it out completely.
- Choose lower-sugar or sugar-free options for snacks and desserts.
- Eat more fresh foods and fewer packaged or processed foods, which often contain added sugars.
- Use artificial sweeteners or sugar substitutes in moderation if you need a sweet taste.
- Compare nutrition labels and choose products with the lowest amounts of added sugars.
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Cut down on ultra-processed foods, eat more whole foods
While it is nearly impossible to avoid all processed foods, it is important to limit the consumption of ultra-processed foods. Ultra-processed foods are defined as "industrial formulations with five or more ingredients" and are often high in sugar, salt, and saturated fat. They are also generally less nutritious and contain higher levels of simple carbohydrates.
To cut down on ultra-processed foods, try cooking at home more often. Home-cooked meals tend to be less processed than restaurant meals, especially those from fast-food restaurants. When cooking at home, use whole or minimally processed ingredients such as fresh fruits and vegetables, whole grains, and frozen vegetables. These foods form the foundation of a healthy diet and can be supplemented with the occasional ultra-processed food as a treat.
When shopping for food, opt for whole foods such as fruits, vegetables, fish, unsaturated oils, pulses, nuts, and seeds. These foods are more nutritious and will help you feel fuller for longer, reducing the urge to snack on ultra-processed foods. Read food labels to identify and cut back on foods high in sugar, salt, and saturated fat. Choose wholegrain bread and cereals instead of crisps, sweets, or pizzas.
In addition to eating more whole foods, there are several other ways to cut down on ultra-processed foods. Firstly, try to reduce your consumption of sugary drinks, such as fizzy drinks, sweetened juices, milkshakes, and cordials. Instead, opt for water, sugar-free or no-added-sugar drinks, or lower-fat milk. Secondly, be mindful of condiments and sauces, as these can be high in sugar. Finally, when baking, try reducing the amount of sugar in your recipes or substituting it with unsweetened applesauce or mashed bananas.
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Choose natural sweeteners like fruit, cinnamon or vanilla
Natural sweeteners are a great way to cut out white sugar from your diet without sacrificing flavour. Fruit, cinnamon and vanilla are all tasty options that can help you reduce your sugar intake.
Fruit is a fantastic natural sweetener. Grilling or roasting fruit brings out its natural sweetness, so try baked apples, poached pears or grilled pineapple for dessert. You can also add mashed bananas or apples and cinnamon to whole-grain cereals like oatmeal to give it a natural sweetness. Dried, fresh, frozen and tinned fruit are all great options, but remember to choose tinned fruit canned in juice rather than syrup.
Cinnamon is another excellent natural sweetener. It has zero calories and can improve blood sugar levels in people with prediabetes. Try sprinkling cinnamon on sliced green apple or adding it to your coffee for a 'cinnamon latte'. Cinnamon can also be used to flavour baked goods, smoothies, oatmeal and yoghurt.
Vanilla is another natural sweetener that is not heavily processed or chemically refined. It won't spike your blood sugar levels as it doesn't contain any sugar. Vanilla is a great way to flavour treats, smoothies, coffee, oatmeal and yoghurt.
In addition to these natural sweeteners, there are other sugar substitutes you can use. These include monk fruit sweetener, stevia, and plant-based sweeteners.
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Read labels, be aware of sugar content and its alternatives
Reading labels is a crucial step in reducing your white sugar intake. Sugar is often disguised under different names in ingredient lists, so it's important to be aware of these alternatives.
Firstly, it is recommended to limit added sugar consumption to 6 teaspoons (25 grams) per day for women and children over 2 years old, and 9 teaspoons (36 grams) per day for men. Children under 2 years old should avoid consuming any added sugar. A teaspoon of sugar contains 4 grams, so you can calculate how much sugar you are consuming by reading the nutrition labels.
Added sugars can be found in the ingredients list of food products, and they can go by many names. These include high-fructose corn syrup, fruit juice concentrates, nectars, and syrups, as well as brown sugar, corn sweetener, dextrose, glucose, honey, lactose, malt syrup, maltose, molasses, raw sugar, and sucrose. Keep an eye out for these terms when reading labels, as they indicate the presence of added sugars.
Additionally, certain types of foods are known to contain high amounts of sugar. These include sugary drinks like sodas, sports drinks, and fruit juices, as well as processed foods such as sauces, dressings, and condiments. Breakfast options like cereals and muffins can also be high in sugar. When shopping, look for alternatives labeled ""no added sugar" or opt for whole foods like fruits, legumes, whole grains, vegetables, and meat, which are free of added sugars.
By reading labels and being aware of sugar content and its alternatives, you can make informed choices to reduce your white sugar intake and improve your overall health.
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Eat full-fat foods, low-fat options often contain more sugar
While it is generally recommended to consume less fat, it is important to note that low-fat options often contain more sugar. This is because sugar is often used as a replacement for fat to improve the taste of low-fat foods. As such, it is important to be mindful of the sugar content when opting for low-fat alternatives.
For example, low-fat yoghurt is often sweetened with refined sugar, fruit juice concentrate, glucose, and fructose syrup, which can make it a less nutritious choice than plain yoghurt. Similarly, low-fat salad dressings often contain sugar and preservatives, which can outweigh the health benefits of the fats found in traditional salad dressings. In fact, a study comparing the sugar content of low-fat and regular versions of the same foods found that the low-fat options had significantly higher sugar content.
Another example is breakfast cereals, which are often marketed as a healthy way to start the day due to their low-fat content and fortification with vitamins and minerals. However, many cereals are loaded with added sugar, which can be detrimental to health. This is especially true for low-fat granola, which can contain up to 5 teaspoons of sugar per cup.
To make healthier choices, it is important to read nutrition labels and be aware of the sugar content in low-fat options. Opting for plain or full-fat versions of foods and adding your own flavours, such as fruit, can be a better choice. Additionally, choosing fresh, whole foods over processed, packaged foods can help reduce sugar intake, as sugar is often added to processed foods to extend their shelf life.
In summary, while reducing fat intake may be a recommended part of a healthy diet, it is important to be mindful of the sugar content in low-fat options. Opting for full-fat or plain versions of foods and adding your own flavours can be a healthier choice, as it allows you to control the amount of sugar you consume.
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Frequently asked questions
Fresh or tinned fruit, unsalted mixed nuts, plain popcorn, rice cakes, crackers topped with lower-fat cheese or lower-sugar yoghurt, dark chocolate, and homemade trail mix.
Try using unsweetened applesauce, mashed bananas, or avocados in place of sugar in your cakes, muffins, and brownies. You can also cut the sugar in your recipe by one-third to one-half and add extracts such as almond, vanilla, orange, or lemon for a sweet scent.
Sugary drinks such as sodas, sports drinks, and fruit juices, sauces like ketchup, barbecue sauce, and sweet chilli sauce, cereals, cookies, muffins, white bread, and other pastries.
Watch out for dishes that are typically high in sugar, such as sweet and sour dishes, salads with sweet dressings, and dishes with curry sauces. Check the nutritional information to find options with less sugar, or ask for your dish to be prepared without ingredients containing added sugar.
Try swapping out sugary drinks with water, diet drinks, unsweetened iced tea, or flavoured sparkling water. If you take sugar in your tea or coffee, gradually reduce the amount until you can cut it out altogether or switch to sweeteners.
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