Leena Watts
Sugar is a common ingredient in our daily diets, but too much of it can negatively impact our health. The average American consumes about 270 calories of added sugars daily, which is equivalent to 17 teaspoons. This is significantly more than the recommended limit of less than 10% of daily calories from added sugars. To cut sugar from your diet, you can start by identifying sources of added sugar, such as sugary drinks, processed foods, sauces, and desserts. You can then make conscious choices to reduce or replace these with healthier alternatives. For example, swap sugary drinks with water or unsweetened tea, choose whole foods and natural sweeteners, and opt for fresh fruit instead of sugary snacks. Additionally, reading nutrition labels and being mindful of ingredients can help you make informed choices to reduce your sugar intake. These small changes can lead to a healthier and more balanced diet.
How to cut sugar from your diet
| Characteristics | Values |
|---|---|
| Eat more whole foods | Whole foods are items that remain close to their natural state as possible with little processing. Examples include fresh or frozen vegetables and fruit, poultry and fish, beans, lentils or tofu, brown rice, whole wheat couscous, barley, whole grain breads, plain lower-fat milk, plain yogurt and cheeses |
| Snack sensibly | Stock up on roasted nuts, lower-fat, lower-sodium cheese and crackers, veggies and dip, and plain yogurt with fresh fruit |
| Reduce intake of ultra-processed foods | Soft drinks, sugary cereals, chips, and fast food are examples of ultra-processed foods that contain high amounts of added sugars |
| Read nutrition labels | Pay attention to the serving size, total amount of sugar, and the ingredient list. Look for foods with less sugar and more fibre |
| Avoid sugary drinks | Water, sugar-free drinks, low-fat milk, and herbal teas are healthier alternatives to sugary drinks |
| Limit sugar in coffee or tea | Gradually reduce the amount of sugar in your tea or coffee until you can cut it out, or switch to sweeteners |
| Eat fruit for dessert | Fresh or baked fruit reduces sugar intake and increases fibre, vitamins, minerals, and antioxidants in your diet |
| Use low-calorie sweeteners | Low- and no-calorie sugar substitutes can help bridge the gap when cutting down on added sugars |
| Cook at home | Select recipes that are lower in sugar and experiment with reducing the amount of added sugar in your recipes |
| Be consistent | Consistency is the most important factor in any dietary pattern. Aim for a well-balanced meal plan with fewer items containing added sugar |
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What You'll Learn
- Avoid sugary drinks, opt for water, sugar-free drinks, or low-fat milk
- Choose whole foods over ultra-processed foods
- Read labels, look for low-sugar options, and avoid sugar-laden sauces
- Cut down on sugar in tea and coffee, or switch to herbal teas
- Swap sugary snacks for healthier alternatives, e.g. dried fruit, oatcakes, or plain buns
Avoid sugary drinks, opt for water, sugar-free drinks, or low-fat milk
Sugar-sweetened drinks are a major source of added sugar in the diet, so it's important to cut down on these when trying to reduce your sugar intake. This includes fizzy drinks, sweetened juices, milkshakes, cordials, and even some perceived healthy drinks like smoothies. A can of regular cola can contain 7 teaspoons of sugar (35g), so opting for sugar-free or no-added-sugar drinks is a much better choice.
Water is the best alternative to sugary drinks. It is hydrating, inexpensive, and sugar-free. If you want to add some flavour, you can add ice cubes, fresh mint, or strips of cucumber. Alternatively, you can add a splash of lemon juice or a lemon wedge, which is a refreshing, sugarless option often served in restaurants. Fruit infusions are another great way to add flavour to water, although they require more preparation time. For example, you can leave slices of lemon and cucumber in a jug of cold water for a minimum of four hours for a refreshing, low-sugar drink.
Tea is another excellent choice, as it contains no sugar and has varying caffeine levels. You can brew it hot or cold, and prepare it in advance or on the spot. Herbal teas are a good option, and you can even make your own with hot water and a slice of lemon or ginger. Just be sure to avoid adding sugar or honey to your tea. Coffee can also be enjoyed in many ways, such as drip coffee, cold brew, French press, espresso, and iced coffee. If you're trying to cut back on sugar, add cinnamon or nutmeg to your coffee instead, and opt for low-fat milk.
There are also other sugar-free drink options to choose from, such as kombucha, coconut water, maple water, and sparkling water. Kombucha has the added benefit of probiotics, which promote gut health. Coconut water is a great alternative to tropical smoothies, although it does contain a small amount of natural sugar. Maple water, made from unprocessed maple tree sap, is free of additives and preservatives and has just 15 calories per 8 oz glass. Sparkling water comes in a variety of flavours, such as plain carbonated water, strawberry lemongrass, peach mango, and key lime.
In addition to choosing sugar-free drinks, it's also important to be mindful of the food you're consuming. Ultra-processed foods, such as soft drinks, sugary cereals, chips, and fast food, are high in added sugars. Instead, opt for whole foods like whole fruits, legumes, whole grains, vegetables, and meat on the bone. These foods are unprocessed and free of additives and artificial substances.
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Choose whole foods over ultra-processed foods
Choosing whole foods over ultra-processed foods is an important step in reducing sugar intake. Whole foods are those that remain as close to their natural state as possible, with minimal processing. They are free of additives and other artificial substances. This includes whole fruits, legumes, whole grains, vegetables, and meat on the bone.
Whole foods provide several benefits over ultra-processed foods when it comes to reducing sugar intake. Firstly, they are naturally lower in sugar content. For example, fresh or frozen fruits are an excellent source of natural sugars, which can satisfy your sweet tooth without the added sugars found in ultra-processed desserts. Additionally, whole foods like legumes, whole grains, and vegetables are high in fibre, which can help regulate blood sugar levels and keep you feeling full for longer, reducing cravings for sugary snacks.
On the other hand, ultra-processed foods are engineered to taste appealing by combining salt, sugar, fat, and additives. This makes it challenging to moderate your intake. Examples of ultra-processed foods include soft drinks, sugary cereals, chips, and fast food. These foods often contain high levels of added sugars, contributing significantly to your daily sugar intake. Almost 90% of the added sugars in the average American's diet come from ultra-processed foods.
By choosing whole foods, you can better control the amount of sugar in your diet. For example, when you cook at home with whole foods, you can experiment with recipes by reducing the amount of added sugar or using natural sweeteners like fruit purees or spices. Additionally, reading labels on packaged whole foods can help you make informed choices. Look for products with minimal added sugars or choose options with no added sugars, such as plain yogurt or unsweetened milk.
Making the switch to whole foods may take some adjustment, but it can be a delicious and satisfying way to reduce your sugar intake. Experiment with different whole foods, explore new recipes, and discover the natural sweetness and flavours that whole foods have to offer.
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Read labels, look for low-sugar options, and avoid sugar-laden sauces
Reading labels is an important step in reducing your sugar intake. Sugar can be listed under many names, including various types of sugar and syrup. For example, beet sugar, brown sugar, buttered sugar, honey, agave nectar, and maple syrup. As such, it can be difficult to identify how much sugar is in a product, and food manufacturers may take advantage of this by adding multiple types of sugar to their products, allowing them to list a healthier ingredient first. Therefore, it is important to read the entire list of ingredients and be wary of products with long lists of ingredients, as this suggests they are highly processed.
Some packaging uses a colour-coded system to indicate their sugar content, so you can use this to identify foods that are lower in sugar. When checking nutrition labels, aim for less than 10% DV (daily value) for nutrients you want to cut back on, such as sugar.
When it comes to sauces, these can be high in sugar, even those that are commonly found in kitchens such as ketchup, barbecue sauce, and sweet chilli sauce. Therefore, it is important to look for low-sugar options. Condiments labelled "no added sugar" can help to cut back on hidden sugars, and there are other natural ways to season your food, such as using herbs and spices, chilli, mustard, vinegar, pesto, and lemon or lime juice.
In addition to reading labels and looking for low-sugar options, another tip for cutting down on sugar is to go from added to natural sugars. Instead of adding sugar to cereal or oatmeal, try adding fruit, as this provides natural sweetness.
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Cut down on sugar in tea and coffee, or switch to herbal teas
Sugar is everywhere, added to all kinds of packaged foods, and drinks. Even if you're trying to avoid it, sugar is tricky and sneaky. One of the places it can be most challenging is in our daily beverages, such as tea and coffee. If you drink multiple cups a day with added sweeteners and sugar, that can be a tough habit to break.
Firstly, it's important to understand how much sugar you're used to adding to your tea or coffee. This will help you set realistic goals and celebrate your wins along the way. If you like your beverage very sweet, trying to cut all sweeteners at once might be daunting. So, start with a no-pressure approach. For example, if you usually add sugar to your tea, try having it with just the sugary creamer and leave out the other forms of sugar. Then, after a few weeks of this, try reducing the amount of creamer you use.
The easiest and quickest way to improve your health is to cut down on sugar in your tea and coffee. One way to do this is to gradually reduce the amount of sugar you add until you can cut it out altogether. For example, if you usually add two teaspoons of sugar to your tea, try reducing it to one and a half teaspoons for a few days, then one teaspoon, and so on until you can drink your tea without any sugar. This gradual approach will give your taste buds time to adjust and lessen the likelihood of detox reactions like headaches.
Another strategy is to drink a higher grade of tea or coffee, so you're more likely to think about the taste without overloading it with sugar. You can also try a lighter or darker roast if you drink coffee or different flavors of tea. Changing the type of creamer you add can make a difference, too. For example, if you drink black coffee with sugar, stirring in a light splash of milk or cream might help you reduce the sugar. Foods that contain natural sugar, like the lactose in milk and cream, can help things taste sweeter without any added sugar.
If you want to replace sugar with a better alternative, try low-calorie sweeteners. These can help you cut your calorie intake while still enjoying sweet drinks. However, it's important to choose the right kind of sweetener. Avoid artificial sweeteners, and opt for plant-based ones like stevia, which do not spike your blood sugar and are not associated with long-term side effects like cancer.
Finally, consider switching to herbal teas, which can provide a variety of flavors and health benefits without the need for added sugar. Peppermint tea, for example, is refreshing and good for your digestion. You can also make your own herbal tea with hot water and a slice of lemon or ginger.
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Swap sugary snacks for healthier alternatives, e.g. dried fruit, oatcakes, or plain buns
Dried fruit, oatcakes, and plain buns are great alternatives to sugary snacks. They can be nutritious, convenient, and satisfying, while also helping you cut down on your sugar intake.
Dried fruit is a convenient and nutritious snack, offering many of the same health benefits as fresh fruit. Dried mango, for example, has a longer shelf life than its fresh counterpart and is a good source of vitamin C. Similarly, raisins are rich in vitamins, minerals, and fibre. However, dried fruits are a concentrated source of natural sugars and can be high in calories, so it's important to consume them mindfully and in moderation. When buying dried fruit, opt for products with no added sugar and higher fibre content. Making your own dried fruit at home is another great option as it gives you control over the ingredients and their quality.
Oatcakes, a staple in various cultures, are primarily made from oats, a whole grain, and are naturally rich in fibre. They are a wholesome alternative to bread or crackers and can be enjoyed with various toppings, such as butter, cheese, peanut butter, or nut butters. Oatcakes are also more nutrient-dense than crisps and tend to be lower in fat, sugar, and calories, making them a healthier snack option. When choosing oatcakes, look for wholegrain options that are low in sugar and free from unnecessary additives.
Plain buns can also be a healthier alternative to sugary snacks. For example, sweet potato slices are a popular gluten-free, sugar-free, and fibre-rich option with a good amount of protein. Grilled eggplant slices are another tasty, low-carb alternative, providing vitamin C and fibre. If you're looking for a tortilla wrap, you can try a grain-free option made with cauliflower, chickpea flour, and pea protein. These alternatives can help you reduce your intake of highly-processed, carbohydrate-rich foods and eat a cleaner, more satisfying diet.
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Frequently asked questions
Some ways to cut sugar from your diet include:
- Reducing the amount of sugar in your tea or coffee gradually until you can cut it out completely.
- Drinking water or sugar-free drinks instead of sugary drinks.
- Eating more whole foods, such as fruits, legumes, whole grains, vegetables, and meat.
- Opting for natural sweeteners like honey, cinnamon, or vanilla extract.
Many processed foods contain high amounts of sugar, including sugary drinks, sauces, dressings, cereals, and canned foods. Even foods that are not typically considered sweet, like soups and stir-in sauces, can be high in sugar. It's important to read nutrition labels and look for added sugars.
Some low-sugar snack options include fresh or tinned fruit (in juice, not syrup), unsalted mixed nuts, plain popcorn, rice cakes, and low-sugar yogurts.
Cutting sugar from your diet can have several benefits, including:
- Improved dental health by reducing the risk of cavities and tooth decay.
- Lower blood sugar and insulin levels, which is especially important for people with diabetes.
- Reduced risk of heart disease and improved liver health.
- Improved mental health, with potential reductions in anxiety and depressive symptoms.
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