Dante Carrillo
Sugar is deemed to be an enemy of weight loss and can cause inflammation in the body, making us gain weight. Excessive sugar consumption can lead to heart disease, type 2 diabetes, and obesity. It is highly addictive due to the release of dopamine, a feel-good hormone. The average person consumes three times the recommended daily allowance of sugar, which is 22 teaspoons. To cut sugar from your diet, you can start by identifying your main sources of added sugar, such as sweetened beverages, sweets, or sugary snacks. You can then gradually reduce your sugar intake by making small changes, such as switching to whole grains or natural steel-cut oats, reducing sugar in recipes, and choosing healthier snacks like fresh fruits and unsalted nuts. Staying hydrated can also help curb unnecessary snacking throughout the day.
How to cut sugar from an Indian diet
| Characteristics | Values |
|---|---|
| Avoid sugary drinks | Switch to water, sugar-free drinks, or homemade lemonade with honey |
| Eat fruits in their natural form | Provides fibre and gives a feeling of fullness |
| Avoid junk food | Make healthier alternatives at home, e.g. cake without maida (all-purpose flour) |
| Stay hydrated | Drink 2 litres or 8 glasses of water per day to reduce unnecessary snacking |
| Avoid processed food | Switch to whole (unprocessed) carbohydrates |
| Reduce sugar intake gradually | Start with half a teaspoon less and decrease further over time |
| Limit consumption of sweets | Opt for fresh fruits and raw vegetables as snacks |
| Avoid sugar-preserved foods | Jams, jellies, and marmalades are high in sugar |
| Train children to consume less sugar | Prevent over-consumption and avert obesity and non-communicable diseases |
| Avoid sweetened coffee and tea | Reduce sugar intake in coffee or tea gradually |
| Switch to complex carbs | Choose multigrain bread, millets, whole grains, or oats instead of simple carbs like pasta and bread |
| Eat a diet rich in protein | Poultry, fish, meat, tofu, nuts, seeds, and dairy keep you fuller for longer |
| Prepare healthy snacks at home | Make your own granola bars or opt for yoghurt with seeds |
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What You'll Learn
Avoid sugary drinks, opt for water or herbal tea
Sugar-sweetened beverages are a popular source of added sugar in the Indian diet. These drinks include sodas, fruit drinks, sports drinks, sweetened iced teas, milkshakes, sweetened buttermilk, and lassi. The annual per capita consumption of these drinks in India has increased from approximately 2 litres in 1998 to 11 litres in 2014, according to the Diabetes Foundation and Centre of Nutrition. This increase in consumption is linked to attractive packaging and easy availability in both rural and urban areas.
To cut sugar from your Indian diet, it is important to avoid these sugary drinks and opt for healthier alternatives such as water or herbal tea. Water is essential for maintaining adequate hydration levels, and staying hydrated can help reduce unnecessary snacking throughout the day. It is recommended to consume 2 litres or 8 glasses of water per day, but this can vary based on your height, weight, and amount of exercise.
Instead of reaching for a soft drink, grab a glass of sparkling water or make your own lemonade with honey instead of sugar. If you crave caffeine, switch to coffee or tea with less or no added sugar. Herbal teas, in particular, offer a variety of flavours and potential health benefits without the need for added sugar.
In addition to water and herbal tea, you can also opt for fruit juices that are naturally sweet without adding any sugar. For example, juices made from watermelon, sweet lime, or pineapple can provide a refreshing and healthy alternative to sugary drinks. Just be mindful that blending fruits can break down the fibre, causing a spike in blood sugar levels. Eating whole fruits ensures you get the fibre, which helps control blood sugar levels and makes you feel full for longer.
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Limit processed foods, choose whole grains
Processed foods are often loaded with sugar, so it's important to limit their consumption. These include sweetened beverages, sweets, sweet snacks, sweetened coffee and tea, candies, jams, syrups, and breakfast cereals. Even condiments and sauces like ketchup can contain significant amounts of sugar. Therefore, it's crucial to read labels and be mindful of the sugar content in processed foods.
Instead of consuming processed cereals, opt for whole grains such as natural steel-cut oats, multigrain bread, millets, or whole grains without added sugar. Whole grains provide complex carbohydrates that give you more sustained energy compared to the simple carbohydrates found in highly processed foods. They are also a good source of fibre, which helps control blood sugar levels and keeps you feeling fuller for longer.
When it comes to bread, choose wholemeal or granary options, which are higher in fibre than white bread. You can also try sugar-free or lower-sugar alternatives. Similarly, when it comes to cereals, opt for lower-sugar or no-added-sugar varieties, such as porridge oats, which are nutritious and filling.
In general, try to replace processed snacks with healthier alternatives. Instead of sugary snacks, opt for fresh or tinned fruit (in juice, not syrup), unsalted mixed nuts, plain popcorn, rice cakes, or crackers with lower-fat cheese. You can also make your own snacks, such as homemade granola bars or hummus with pita bread, to ensure they are nutritious and sugar-free.
By limiting processed foods and choosing whole grains, you can significantly reduce your sugar intake and improve your overall health.
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Reduce sugar in tea/coffee, switch to honey or sweeteners
If you take sugar in tea or coffee, you should try to gradually reduce the amount until you can cut it out altogether. If you are diabetic, choosing unsweetened tea is the best option for you, as sugar causes blood sugar levels to increase, which can lead to poor blood sugar control over time. You could also try swapping to sweeteners instead, such as stevia.
If you are looking for a natural sweetener, honey is a healthier alternative to processed sugar. Honey is sweeter than sugar, so you may use less of it. The sugars in honey are processed faster and are less likely to be converted into fats and stored in your body. Honey also has additional health benefits due to its trace nutrients, such as antioxidants. However, honey has more calories than sugar, and its strong flavour doesn't always go well with coffee.
Other natural sweeteners include maple syrup, which provides less sugar and more nutrients than refined sugar. Blackstrap molasses is another option, which is rich in vitamins and minerals, and can help prevent and cure iron deficiency.
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Eat fresh fruit, avoid fruit juice
Eating fresh fruit is an essential part of a healthy diet, and it is recommended to eat at least five portions of fruit and vegetables a day. Fruits contain natural sugars, but they also provide essential vitamins, minerals, and fibre that benefit overall health. The fibre in fresh fruit helps control blood sugar levels by slowing the absorption of sugar into the bloodstream. When fruits are blended, most of the fibre is removed, resulting in a juice that will spike your blood sugar levels.
Fruit juice can be a concern for those watching their sugar intake. Even natural fruit juice contains high levels of sugar, and shop-bought juice may contain added sugars. The juicing process removes much of the fibre, which fills you up and helps control blood sugar levels. Therefore, it is recommended to eat whole fruit instead of drinking fruit juice. If you are going to drink juice, it is best to make your own so you can ensure no extra sugar is added. Diluting juice with water can also help reduce sugar intake.
Some fruits have a lower glycemic index, meaning they have less influence on blood sugar levels. Bitter gourd, for example, is considered the best juice for diabetics as it can lower blood sugar levels. Amla, or Indian gooseberry, is another good choice as it contains vitamin C and antioxidants. Karela (bitter gourd) and Jamun (Indian blackberry) is another juice combination that helps regulate blood sugar levels naturally.
It is important to be mindful of serving sizes, especially with dried fruit, grapes, and tropical fruits, as it is easy to overindulge. A small piece of whole fruit or about half a cup of frozen or canned fruit has about 15 grams of carbohydrate. Fruit juice can range from one-third to half a cup for 15 grams of carbohydrate. Only two tablespoons of dried fruit contain 15 grams of carbohydrate, so be cautious with your portion sizes.
Overall, it is best to eat fresh fruit and avoid fruit juice to reduce sugar intake.
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Cut down on sweets, opt for natural sugar alternatives
Sugar is associated with serious diseases, including diabetes, obesity, and heart disease. It is addictive and causes dopamine to be released, leading to cravings and overeating. The first step in cutting sugar from your diet is to identify your main sources of added sugar and target them for reduction or elimination.
Cut down on sweets
Limit your consumption of sweets, cakes, pastries, confectionery, and other sugary snacks. These foods often contain high amounts of sugar, fat, or salt and are prepared with refined cereals, so they should be consumed in moderation. Instead of reaching for a sugary snack, opt for fresh fruits or raw vegetables. If you have a sweet tooth, try munching on candied fruits, dates, or fresh fruit like apples, bananas, or oranges.
Opt for natural sugar alternatives
Natural sweeteners can be used in place of refined sugars to satisfy your sweet tooth without the same negative health impacts. Here are some natural sugar alternatives to consider:
- Fruits: Fresh fruits are nature's candy, packed with vitamins, minerals, and fiber. Use chopped fruits like mangoes, bananas, or apples to sweeten desserts, or eat them as a snack.
- Dates: Dates are sweet, chewy fruits that can be used as a 1:1 replacement for refined sugar in recipes for energy bars, cakes, and cookies. Date syrup can also be added to oatmeal, fruits, and custards.
- Stevia: Derived from the stevia plant, this calorie-free sweetener does not raise blood sugar levels and is ideal for diabetics and weight loss. It is available in powder or liquid form and is much sweeter than sugar, so a little goes a long way.
- Honey: Honey can be used as a natural sweetener in tea, coffee, or homemade lemonade. It is a healthier alternative to sugar but should still be consumed in moderation.
- Jaggery: Jaggery can be used as a sweetener in tea, coffee, or desserts. It is a natural sweetener commonly used in India.
- Sugar alcohols: Sugar alcohols like erythritol, xylitol, and maltitol are naturally found in fruits and vegetables. They have fewer calories than sugar and do not damage teeth in the same way, but they may cause digestive issues in large amounts.
- Maple syrup: Maple syrup is a natural sweetener derived from the sap of maple trees. It retains its taste even in heat, making it great for cooking. Opt for darker varieties, which contain higher traces of antioxidants.
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Frequently asked questions
Some healthier alternatives to sugar include natural sweeteners such as honey, jaggery, stevia, and monk fruit sugar.
Foods and drinks that are high in sugar include soft drinks, fruit juice, sweets, cakes, pastries, confectionery, sweetened coffee and tea, candies, jams, syrups, breakfast cereals, granola bars, and ready-made snacks.
Healthier snack options include fresh or tinned fruit, unsalted mixed nuts, plain popcorn, rice cakes, crackers with low-fat cheese, and lower-sugar yogurts.
When cooking or baking, try using less sugar than the recipe calls for, or substitute it with a natural sweetener. You can also increase the amount of fruit in fruit-based desserts to add natural sweetness.
