Brenda Khan
Sugar is everywhere, and it can be challenging to slash it from your diet. However, it is important to limit your sugar intake as excessive sugar consumption is linked to obesity, type 2 diabetes, heart disease, and tooth decay. Here are some tips to help you cut down on sugar:
- Read product labels and be mindful of hidden sugars in drinks, sauces, and breakfast foods.
- Limit sugary drinks and opt for water, unsweetened tea, or herbal tea instead.
- Avoid sugary desserts and opt for lower-sugar alternatives such as Greek yogurt with cinnamon or fruit, or dark chocolate (70% cocoa or higher).
- Choose whole foods and full-fat foods over processed and low-fat versions, as they tend to contain more added sugars.
- Be cautious of `healthy` processed snack foods like granola bars and dried fruit, which can be high in sugar.
- Limit sugary breakfast cereals and opt for plain wheat biscuit cereal, plain shredded whole-grain cereal, or plain natural yogurt topped with chopped fruit.
- Reorganize your foods at home by keeping sugary treats out of sight.
- Make your own meals and drinks from scratch to control the amount of sugar you use.
- Opt for whole-grain varieties of pastries, cookies, muffins, and white bread, which are absorbed more slowly by the body.
- Be mindful of sugar in restaurant foods, especially sauces and coatings.
What You'll Learn
Cut back on sugar in drinks
Sugar-sweetened beverages are one of the main sources of added sugars in the diet. These include sodas, sports drinks, energy drinks, sweetened teas, and fruit juices. Reducing your intake of these drinks can have significant health benefits. Here are some tips to help you cut back on sugar in drinks:
Understand the risks of sugary drinks
Know that sugary drinks are linked to weight gain, spikes in blood glucose levels, and an increased risk of chronic diseases such as obesity, type 2 diabetes, and heart disease. This knowledge can motivate you to make healthier choices.
Switch to water
Water is the best alternative to sugary drinks. It is calorie-free and will help keep you hydrated without adding extra sugar to your diet. If you find plain water boring, you can add slices of lemon, lime, or fresh fruit to infuse it with flavour.
Choose unsweetened beverages
If you want something other than water, opt for unsweetened beverages like unsweetened iced tea, herbal tea, or sparkling water. These options provide variety without loading you up with added sugars.
Read labels carefully
When buying beverages, take the time to read the nutrition labels. Look for products with no added sugars or choose those with the lowest amounts. Be mindful that sugar has many different names, such as high-fructose corn syrup and fruit juice concentrates, so be on the lookout for these on the ingredient lists.
Dilute fruit juices
Fruit juices can be high in sugar, so if you can't cut them out completely, try diluting them with water to reduce your sugar intake. However, even when diluted, limit your consumption to no more than 150ml per day, as recommended by the NHS.
Be cautious with smoothies
While smoothies can be a good way to get your daily dose of fruits and vegetables, they can also be high in sugar. If you're making smoothies at home, be mindful of the ingredients you use, especially if you're adding sweeteners or high-sugar fruits.
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Avoid sugar in desserts
Desserts are often loaded with sugar, which can cause blood sugar spikes and leave you feeling tired and hungry. So, how can you avoid sugar in desserts?
Firstly, it's important to understand that not all sugar is created equal. Natural sugars, such as those found in fruit, are metabolised differently by the body compared to refined sugars. While natural sugars can provide some nutrients, it's still important to consume them in moderation. When baking your own desserts, you can cut down on the amount of sugar in the recipe by one-third to one-half without noticing much of a difference. You can also try using non-nutritive sweeteners as a short-term solution while you train your palate to enjoy less sweet options. Alternatively, enhance your desserts with warm spices like cinnamon or nutmeg instead of added sugar.
If you're looking for ready-made dessert options, there are plenty of low-sugar choices available. For example, you can try Greek yogurt with cinnamon or fruit, baked fruit with cream, or dark chocolate (70% cocoa or higher). These options can satisfy your sweet tooth while reducing your sugar intake.
Finally, be mindful of hidden sugars in condiments and sauces that are commonly paired with desserts. Ketchup, for instance, contains about 1 teaspoon of sugar per tablespoon, so opting for "no added sugar" alternatives can help cut down on your overall sugar consumption.
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Avoid sauces with added sugar
Sauces are often loaded with sugar, and it can be challenging to cut down on these condiments. However, it is possible to make some smart swaps and cut down on added sugars in sauces.
Firstly, it is important to understand that not all sauces are created equal when it comes to sugar content. Some sauces, like ketchup, barbecue sauce, spaghetti sauce, and sweet chili sauce, tend to be very high in sugar. For example, a 1-tablespoon serving of ketchup contains about 1 teaspoon of sugar, making it almost 30% sugar. Therefore, it is essential to be mindful of the types of sauces you are consuming and their sugar content.
One way to reduce your sugar intake from sauces is to opt for condiments and sauces labelled "no added sugar" or "low sugar." These options will help you cut back on the hidden sugars in these products. Additionally, you can try to season your food with herbs and spices, chili, mustard, vinegar, pesto, mayonnaise, and lemon or lime juice, which are naturally low in added sugars.
Another option is to make your own sauces from scratch. This way, you can control the amount of sugar that goes into them. For example, you can roast peppers in the oven and blend them with water, vinegar, salt, pepper, and other seasonings to make a pepper sauce. Or, you can caramelize onions or deeply sauté garlic and shallots to add natural sweetness to your tomato-based sauces without adding refined sugar.
Finally, when shopping for sauces, be sure to read the nutrition labels carefully. Check the ingredient list for added sugars, which can be listed under different names like high fructose corn syrup, cane sugar, or cane juice. The higher an ingredient is listed, the more of it the product contains. Additionally, be mindful of the total sugar content, as even natural sugars can contribute to blood sugar spikes, especially for those with existing high blood sugar or insulin complications.
By following these tips, you can successfully reduce your sugar intake from sauces and work towards cutting sugar out of your diet.
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Eat full-fat foods
Low-fat varieties of your favourite foods are everywhere. Peanut butter, yoghurt, and salad dressing are just a few examples of the low-fat alternatives that are widely available.
If you're trying to lose weight, it may feel like a no-brainer to opt for these low-fat options. However, these low-fat foods often contain more sugar and sometimes more calories than their full-fat counterparts.
For example, a 6-ounce serving of low-fat vanilla yoghurt contains 24 grams of sugar and 144 calories. The same amount of full-fat plain yoghurt contains just 8 grams of naturally occurring milk sugar and 104 calories.
High sugar intake has been linked to weight gain, which is likely the reason you chose a low-fat option in the first place.
When you're trying to cut your sugar intake, it's often better to choose full-fat foods instead. Just be sure to read the list of ingredients so you can make an informed choice.
Whole foods are ideal as they haven't been processed or refined, and they are free of additives and other artificial substances. These include whole fruits, legumes, whole grains, vegetables, and meat on the bone.
On the other hand, ultra-processed foods are engineered to taste amazing, making it hard to moderate your intake. Soft drinks, sugary cereals, chips, and fast food are examples of ultra-processed foods.
Try to cook from scratch when possible to avoid added sugars. You don't have to be a master chef; simple preparations like marinated meats and roasted vegetables will do the trick.
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Check for sugar in canned foods
Canned foods can be a useful and inexpensive addition to your diet, but they can also contain a lot of added sugar.
Fruits and vegetables contain naturally occurring sugars, but these aren't usually a concern as they don't affect your blood sugar levels in the same way that added sugar does.
To avoid consuming excess added sugar, it is best to avoid canned foods that are packed in syrup or listed as having sugar in the ingredients. Opt for versions labelled "packed in water" or "no added sugar".
If you do buy canned fruits or vegetables with added sugar, you can reduce the sugar content by rinsing them in water before consumption.
In addition to canned foods, sugar is often hidden in other common foods such as sauces, low-fat foods, and processed snacks. It is important to be mindful of these hidden sugars and to read nutrition labels carefully.
Some examples of foods that may contain hidden sugars include:
- Ketchup
- Barbecue sauce
- Spaghetti sauce
- Sweet chilli sauce
- Low-fat yoghurt
- Breakfast cereals
- Dried fruit
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Frequently asked questions
Some initial steps to cut sugar out of your diet include tossing table sugar, swapping sugary drinks for water or unsweetened alternatives, reading food labels and choosing products with the lowest amounts of added sugars, and using natural sugars from fruits instead of adding sugar to your food.
Unexpected sources of sugar include condiments and sauces such as ketchup, barbecue sauce, and salad dressings, as well as canned foods packed in syrup. Even \"healthy\" processed snack foods like granola bars and dried fruit can contain high amounts of sugar.
To manage sugar cravings, it is helpful to find a supportive friend or group who can join you in cutting down on sugar. You can also try satisfying your sweet tooth with natural sugars from fruits or using natural zero-calorie sweeteners like stevia or erythritol.
Cutting down on sugar can help with weight management, improve dental health, reduce the risk of chronic diseases such as heart disease and type 2 diabetes, and promote better hormonal balance and skin health.
