Milly Gaines
Sugar is everywhere, and it's hard to escape. Sugar is in four out of five food items, and it's easy to consume more than the recommended daily amount. Eating too much sugar is linked to obesity, type 2 diabetes, heart disease, cancer, and tooth decay. The World Health Organization recommends adults limit free sugars to less than 12 teaspoons of sugar a day, or less than 5% of total energy intake. So, how can Kiwis cut sugar from their diets? First, it's important to be aware of hidden sugars in processed foods and drinks. Cutting down on sugary drinks and choosing water instead is a good start. Eating whole foods, such as fruits, legumes, whole grains, vegetables, and meat, can help reduce sugar intake. Finally, it's essential to be kind to yourself and make gradual changes, as sugar is a difficult substance to quit cold turkey.
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What You'll Learn
Understand your 'why' and set realistic goals
Sugar is a difficult substance to quit, as it activates the same response in our brains as addictive substances like cocaine. When we eat sugar, our bodies crave more. This is because, in the past, sugar was scarce, and our bodies needed it to store fat for winter or famine. Now, sugar is easily accessible, with over 80% of all products containing added sugar.
When looking to reduce your sugar intake, it's important to be kind and gentle with yourself. Start with small, realistic goals, and don't expect perfection. For example, commit to 7 days without added sugar and prioritize rest to help your body detox. You may find that after this initial period, you feel clearer-headed, sleep better, and have more stable moods.
It's also crucial to understand why you want to cut sugar from your diet. Are you concerned about the health risks associated with sugar consumption? Excessive sugar intake has been linked to obesity, type 2 diabetes, heart disease, cancer, and tooth decay. The World Health Organization recommends that adults and children reduce their daily intake of free sugars to less than 10% of their total energy intake, which is about 30g per day for those aged 11 and older.
Additionally, be mindful that sugar is often hidden in processed foods and drinks. Read ingredient lists and nutrition labels to identify added sugars, which may be listed as sucrose, glucose, or corn syrup. Sugar can also be disguised in healthy-sounding alternatives like honey, maple syrup, or coconut sugar, which have the same effect on your body as table sugar.
By understanding the negative impacts of sugar on your health and setting realistic goals for reduction, you can begin to make informed choices and develop a healthier relationship with sugar.
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Identify added sugars and read food labels
It is important to be able to identify added sugars and read food labels when cutting sugar from your diet. This is because sugar is often added to processed foods, and it can be difficult to know exactly how much sugar is in a product without reading the label.
Added sugars can be listed under various names on ingredients labels, including sucrose, glucose, corn syrup, honey, maple syrup, and coconut sugar. Some packaging uses a colour-coded system to indicate the sugar content of the product, with "green" and "amber" being healthier choices, and "red" being less healthy. When comparing products, look for those with the lowest amounts of added sugars per 100g.
It is also important to be aware of the sugar content in drinks. Sugary drinks, such as soft drinks, fruit juices, and milkshakes, can contain high amounts of added sugar. For example, a can of regular cola contains 7 teaspoons of sugar (35g). Fruit juice and fruit drinks can also be high in sugar, with around 6 teaspoons of sugar in a 250ml glass.
In addition to drinks, some condiments and sauces can also be surprisingly high in sugar. For example, ketchup can contain as much as 23g of sugar per 100g, which is roughly half a teaspoon per serving. When shopping for condiments, look for those labelled ""no added sugar" to help reduce your sugar intake.
It is worth noting that natural sugars, such as those found in whole fruits, are generally considered healthier and can provide valuable nutrition. However, even natural sugars should be consumed in moderation, as excessive sugar intake can have negative health effects.
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Reduce sugar in drinks and opt for water
Sugar is a difficult substance to cut out of your diet. This is because, in evolutionary times, sugar was scarce and our bodies needed it to help store fat for winter or famine. Now, sugar is everywhere, and eating it makes us want to eat more sugar.
One way to cut down on sugar is to reduce the amount you consume in drinks. Nearly a quarter of the added sugar in our diets comes from sugary drinks, such as fizzy drinks, sweetened juices, milkshakes, cordials, and even flavoured coffees. A can of regular cola contains 7 teaspoons of sugar (35g). Try swapping these drinks for 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. Try some new flavours with herbal teas, or make your own with hot water and a slice of lemon or ginger.
If you're craving something fizzy, try seltzer or sparkling water. You can also add a splash of 100% juice to plain sparkling water for a refreshing, low-calorie drink. If you're in the mood for something sweet, skip the sweetened coffee and soda and make your own smoothie with fruit, vegetables, ice, and fat-free or low-fat milk or yoghurt.
Water is always the best choice of drink. It's sugar-free and the best way for your body to hydrate. Carry a refillable water bottle or keep a cup at your desk to make water your go-to choice. If you want to add some flavour, add slices of your favourite fruits, or berries or slices of lime, lemon, or cucumber.
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Choose whole foods and limit ultra-processed foods
Whole foods are those that have not been processed or have only been minimally processed, such as vegetables, fruits, lean meats, eggs, legumes, frozen fruits and vegetables, and rolled oats. These foods often don't have food labels and are naturally low in sugar.
Base your meals around whole foods and try to limit ultra-processed foods, which are typically ready-to-eat products with little to no whole foods and added sugar, salt, fats, additives, and preservatives. Examples of ultra-processed foods include biscuits, crackers, most packaged breads, chips, chicken nuggets, and ready-to-eat meals. These foods are often convenient, tasty, and heavily marketed, making it easy to overeat them.
To cut down on ultra-processed foods, try to cook from scratch when possible and opt for whole, unprocessed foods. When buying packaged foods, check the nutrition labels and choose options with the lowest sugar content per 100g. Look for products with a lower Health Star Rating (HSR), as these are typically less processed and have a better overall nutritional value.
Additionally, be mindful of sugary drinks, as they are a significant source of sugar. Try to swap them for water, sugar-free or no-added-sugar drinks, or lower-fat milk. If you take sugar in tea or coffee, gradually reduce the amount or switch to sweeteners.
By choosing whole foods and limiting ultra-processed options, you can significantly reduce your sugar intake and improve your overall health.
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Manage cravings and cut down on sugar gradually
Sugar is a difficult substance to cut out of your diet, as it is now added to four out of five food items and eating it makes us crave more. When you eat sugar, your body is wired to want more. This is because, in evolutionary times, sugar was scarce and our bodies needed it to help store fat for winter or famine.
To manage cravings and cut down on sugar gradually, it is important to be kind and gentle with yourself. Start by committing to a short period, for example, 7 days, without added sugar in your diet and prioritize sleep and rest to help your body as it detoxes. You will likely find that after this initial period, you feel much clearer in your head, are sleeping better, and have more even moods, so you will want to continue. But starting out by saying "I'm never eating sugar again" is setting yourself up to fail.
Eat a whole-food, nutrient-dense diet. Whole foods are those that have not been processed or refined and are free of additives and other artificial substances. These include whole fruits, legumes, whole grains, vegetables, meat, eggs, fish, nuts, seeds, and gluten-free whole grains. If your diet is comprised of whole foods, you will be well within your daily recommendations.
You can also try swapping out sugary drinks for water, sugar-free or no-added-sugar drinks, or lower-fat milk. 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. Try some new flavors with herbal teas, or make your own with hot water and a slice of lemon or ginger.
When eating out or buying takeaways, watch out for dishes that are typically high in sugar, such as sweet and sour dishes, sweet chili dishes, and some curry sauces, as well as salads with dressings like salad cream. Condiments and sauces such as ketchup can have as much as 23g of sugar in 100g – roughly half a teaspoon per serving. Look for condiments and sauces labeled "no added sugar" to cut back on hidden sugars.
If you are not ready to give up your favorite flavors, you could start by having less. Instead of two biscuits in one sitting, try having one. If your snack has two bars, have one and share the other or save it for another day.
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Frequently asked questions
Some healthier alternatives to sugar include herbs and spices, chilli, mustard, vinegar, pesto, mayonnaise, and lemon or lime juice.
Sugar is often found in high quantities in sweetened drinks, such as fizzy drinks, sweetened juices, milkshakes, cordials, and smoothies. It is also found in high quantities in ketchup, barbecue sauce, spaghetti sauce, and sweet chilli sauce.
Some tips to reduce sugar intake include drinking water instead of sugary drinks, reducing the amount of sugar in tea or coffee, eating whole foods, and choosing foods with lower sugar content.
Consuming too much sugar can contribute to obesity, type 2 diabetes, heart disease, cancer, and tooth decay.
The World Health Organization recommends that adults limit their free sugar intake to less than 10% of their total energy intake, which is about 30 grams or 7-8 teaspoons per day.
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