Madeleine Hull
Sugar is everywhere. From the obvious cookies, cakes and sweets, to the less obvious sauces, dressings and condiments, it's no surprise that many of us are consuming three times the recommended daily amount. Eating too much sugar can be devastating for your health, contributing to obesity, type 2 diabetes, heart disease, cancer and tooth decay. So, how can we cut down? This book will provide you with 501 simple ways to cut sugar out of your diet, covering everything from how to identify sugar in all its forms, to practical grocery shopping tips, and recipe ideas.
| Characteristics | Values |
|---|---|
| Book Title | Get the Sugar Out, Revised and Updated 2nd Edition |
| Author | Ann Louise Gittleman |
| Number of Ways to Cut Sugar | 501 Simple Ways |
| Tips | Eat more meals at home, chew on a cinnamon stick, cut down on salt, don't exchange sugar for artificial sweeteners, don't trust "sugar-free" or "fat-free" labels, be a food detective |
| Target Audience | Everyone, especially those with weight issues or diabetic problems |
| Book Style | Easy to read, interesting, easy to understand, educational |
| Book Format | Includes recipes in each chapter |
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What You'll Learn
Identify hidden sugars
Identifying hidden sugars in food products is a crucial step towards cutting sugar out of your diet. Here are some tips to help you spot those sneaky sugars:
Read the Labels
The best way to identify hidden sugars is to become a keen label reader. Always check the nutrition labels on packaged foods, even if you don't suspect them of containing sugar. The ingredient list on the nutrition label will show you the different forms of sugar present in the product. Sugar has many names, including glucose, fructose, sucrose, syrups, honey, and more. Food manufacturers sometimes use multiple types of sugar in a single product, making it appear lower in sugar than it actually is. So, be vigilant and look out for these various forms of added sugars on the ingredient list.
Understand the Label Lingo
Food companies often use misleading terms like "sugar-free," "reduced sugar," or "no added sugars." Understanding these definitions is crucial. For example, "reduced sugar" means the product has at least 25% less sugar than the standard serving size of the original product, but it doesn't mean it's sugar-free. Similarly, "no added sugars" indicates that no sugar was added during processing, but the product may still contain naturally occurring sugars.
Beware of Ultra-Processed Foods
Ultra-processed foods are engineered to taste amazing, making it hard to moderate your intake. These include soft drinks, sugary cereals, chips, and fast food. Almost 90% of the added sugars in the average American's diet come from these ultra-processed options. So, opting for whole foods like whole fruits, legumes, whole grains, vegetables, and meat can help reduce your sugar intake.
Savory Foods Can Be Sweet, Too
Sugar is not just lurking in the candy aisle. It's often added to savory foods like pasta sauce, salad dressings, ketchup, barbecue sauce, and even yogurt. These condiments and sauces can be significant sources of hidden sugars, so be mindful of their presence in your pantry and on restaurant menus.
Natural vs. Added Sugars
While it's challenging to differentiate between natural and added sugars, understanding their sources can help. Whole, unprocessed foods like fresh fruits and dairy contain naturally occurring sugars. On the other hand, added sugars are included during the processing or preparation of packaged foods to enhance flavor, improve texture, or act as preservatives. Reading labels and understanding ingredient lists will help you discern between these two types of sugars.
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Understand natural vs added sugars
Natural sugars are found in whole, unprocessed foods such as fruits, vegetables, honey, milk, dairy products, and even some whole grains. They are nature's way of providing sweetness alongside valuable nutrients. Natural sugars are processed more slowly, meaning your blood glucose level stays elevated for longer. This provides sustained energy and essential nutrients, promoting a more balanced and sustainable approach to energy consumption. Natural sugars are not just a sweet treat but a fundamental part of a balanced diet.
Added sugars, on the other hand, are typically processed quickly, leading to a rapid increase in blood sugar levels and subsequent crashes. They are sugars or syrups added during the processing, preparation, or serving of food and drinks to enhance their flavour. They offer little nutritional value and can be listed on ingredient labels under various names, including sucrose, glucose, dextrose, fructose, high-fructose corn syrup, corn sweetener, raw sugar, cane sugar, molasses, syrup, and fruit juice concentrates. Added sugars are commonly found in sodas, sweets, processed foods, and even some breakfast cereals and condiments.
The World Health Organization recommends that less than 5% of your daily calories should come from added sugars. For women, this equates to less than 24 grams of added sugar per day, while men should aim for no more than 36 grams. However, the average American consumes more than 70 grams of added sugar each day.
To cut down on added sugars, you can make some simple swaps. For example, instead of sugary drinks, try water, unsweetened tea, or no-added-sugar drinks. When baking, reduce the amount of sugar in the recipe or substitute it with unsweetened applesauce or flavour extracts like vanilla or almond. Choose whole fruits as a dessert instead of sugary snacks, and opt for lower-sugar or no-added-sugar cereals. Always read the labels on food packaging to make informed choices and look for products with minimal added sugars.
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Control cravings and cut down gradually
Sugar is the purest form of energy available to us and can cross the blood-brain barrier. It activates the reward and pleasure centres of our brains, similar to addictive substances. Sugar is added to many processed foods, including sauces, dressings, breads, yogurt, juices, and even some savoury foods.
Control cravings
- If you are craving sugar, try chewing a stick of gum. Research has shown that chewing gum can reduce food cravings.
- Keep fruit handy for when sugar cravings hit. You'll get fibre and nutrients along with some sweetness.
- Stock up on foods like nuts, seeds, and dried fruits.
- Eat a bit of what you're craving, maybe a small cookie or a fun-size candy bar. Enjoying a little of what you love can help you avoid feeling denied.
- Combine the craving food with a healthy one. For example, dip a banana in chocolate sauce or mix some almonds with chocolate chips.
Cut down gradually
- Cut back on the amount of sugar you add to beverages and foods, such as coffee, tea, cereal, and pancakes. Try cutting the usual amount of sugar by half and continue to decrease the sugar until your taste buds adjust.
- Swap sugary drinks with water, unsweetened iced tea, or other unsweetened beverages.
- When baking cookies, brownies, or cakes, cut the sugar in the recipe by one-third to one-half.
- Reduce the added sugar in recipes by using extracts, such as almond, vanilla, orange, or lemon, to add a sweet scent without the sugar.
- Enhance foods with warm spices instead of sugar, such as ginger, allspice, cinnamon, or nutmeg.
- Eat more fresh foods and fewer packaged ones.
- Eat more whole grains, fruits, and vegetables, which have fibre and nutrients.
- Switch to lower-sugar cereals or those with no added sugar, such as porridge oats.
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Read labels and choose alternatives
Reading labels and choosing alternatives is a great way to cut sugar out of your diet. Firstly, it is important to understand the different types of sugar. There are two types of sugar: naturally occurring sugars, found in foods such as fruit (fructose) and milk (lactose); and added sugars, which are any sugars or sweeteners added to foods or drinks during processing or preparation. Added sugars include table sugar, honey and syrups, and should not make up more than 5% of the energy you get from food and drink each day.
When reading labels, be aware that sugar has many names. Added sugars can be listed on ingredients labels as brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, honey, invert sugar, lactose, maltose, malt syrup, molasses, raw sugar, sucrose and syrup, among others. Some packaging uses a colour-coded system, so look for more "greens" and "ambers", and fewer "reds".
When shopping, compare nutrition labels and choose products with the lowest amounts of added sugars. Dairy and fruit products will contain some natural sugars, but added sugars can be identified in the ingredients list. When buying breakfast cereals, for example, opt for those with no added sugar, such as porridge oats.
If you are craving something sweet, there are alternatives to sugar that can be used in recipes. These include flavour extracts such as almond, vanilla, orange or lemon, spices such as ginger, allspice, cinnamon or nutmeg, and unsweetened applesauce. Low-calorie sweeteners can also be used, but be aware that these may make you crave sweets more and lead to unhealthy food choices.
Finally, when eating out or buying takeaways, watch out for dishes that are typically high in sugar. These include sweet and sour dishes, sweet chilli dishes, some curry sauces, and salads with dressings like salad cream. Condiments such as ketchup can also be high in sugar, so look for those labelled "no added sugar".
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Eat whole foods, limit processed foods
Whole foods are those that have not been processed or refined. They are also free of additives and other artificial substances. These include whole fruits, legumes, whole grains, vegetables, and meat on the bone. Eating whole foods is an effective way to cut down on sugar as they are naturally low in added sugars.
When shopping, opt for the fresh produce section of the grocery store and avoid shelved items. Whole foods like fruits, vegetables, beans, whole grains, and nuts can help reduce inflammation in the body by feeding helpful bacteria in your gut and keeping sugar from being absorbed into your liver. Aim to eat at least 25 grams of fruits and vegetables per day.
When buying canned fruits or vegetables, be aware that they may contain added sugars. You can remove some of this sugar by rinsing them in water before consumption. Also, be wary of processed snack foods that seem healthy at first glance. Words like "wholesome" or "natural" may be used in their marketing to make them seem healthier than they are. For example, dried fruit can contain concentrated amounts of natural sugar, and some versions may be "candied" with additional added sugar.
In contrast, ultra-processed foods are prepared with combinations of salt, sugar, fat, and additives that are engineered to taste good, making it challenging to moderate your intake. These include soft drinks, sugary cereals, chips, and fast food. Almost 90% of the added sugars in the average American's diet come from these ultra-processed foods.
By choosing whole foods and limiting processed alternatives, you can significantly reduce your sugar intake and improve your health.
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Frequently asked questions
Some tips to cut sugar out of your diet include eating more meals at home, avoiding sugary drinks, choosing full-fat foods, and reading nutrition labels. You can also try flavouring your water with lemon or lime, and using low-calorie sweeteners.
Many foods that are not considered sweet contain a lot of sugar. These include ready-made soups, stir-in sauces, and prepackaged foods. Condiments such as ketchup and barbecue sauce also contain high amounts of sugar.
There are many books available that offer tips and tricks to cut sugar out of your diet. Some examples include "Get the Sugar Out" by Ann Louise Gittleman, and "I Quit Sugar" by Sarah Wilson. Wilson also offers an eight-week programme with support through emails, message boards, and a diet plan.
