Jeffrey Salazar
Sugar is everywhere, and it can be challenging to slash it from your diet. The average American consumes 270 calories of added sugars daily, which is more than the recommended limit of 200 calories. Eating too much sugar can lead to health complications like cavities, weight gain, skin aging, and an increased risk of heart disease. However, reducing sugar intake can bring surprising health benefits, including improved mood, skin health, and lower diabetes risk. To eliminate sugar from your diet, you can make small changes like swapping sugary drinks for water or unsweetened tea, eating fruit for dessert, and gradually reducing sugar in your tea or coffee. You can also cook from scratch to avoid added sugars and choose whole foods over ultra-processed options. It's important to remember that natural sugars, like those in fruits, are different from added sugars and usually don't affect your blood sugar the same way.
How to eliminate sugar from your diet
| Characteristics | Values |
|---|---|
| Recommended daily sugar intake | 10% of daily calories (for women: 25g or 100 calories; for men: 36g or 150 calories) |
| Average daily sugar intake | 13–270 calories or 12–17 teaspoons |
| Types of sugar | Natural sugars (found in fruits, vegetables, and milk) and added sugars |
| Sources of added sugar | Sugary drinks (sodas, sports drinks, energy drinks, sweetened tea, smoothies, fruit juices), desserts (cakes, pies, doughnuts, ice cream), sauces (ketchup, barbecue sauce, sweet chili sauce), cereals, canned foods, condiments |
| Strategies to reduce sugar intake | Cook from scratch, choose natural sweeteners (fruit, spices), use low-calorie sweeteners, drink water or unsweetened beverages, eat protein-rich and high-fiber foods, choose low-sugar snacks, read nutrition labels, reduce sugar gradually |
| Benefits of reducing sugar intake | Improved mood, skin health, dental hygiene, cognitive function, athletic performance, lower risk of diabetes, reduced risk of autoimmune disorders, lower blood pressure, reduced cancer risk |
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What You'll Learn
Identify sources of sugar in your diet
The first step to eliminating sugar from your diet is to identify the sources of sugar in your diet. This can be challenging as there are more than 260 names for added sugars on food labels. Any ingredient that ends with "ose" or "syrup" is a type of sugar. Here are some common sources of sugar in the diet:
Sugary Drinks
Sugary drinks are a major source of added sugar in the diet. This includes soft drinks, fruit drinks, energy drinks, sports drinks, sweetened teas, and coffee or tea with added sugar. Even drinks that are perceived as healthy, such as smoothies and fruit juices, can contain high amounts of added sugar.
Desserts and Snacks
Grain- and dairy-based desserts, such as cakes, pies, doughnuts, cookies, and ice cream, are high in added sugar. Snacks such as cereal bars, biscuits, and chocolate bars can also contain significant amounts of sugar.
Processed and Packaged Foods
Ultra-processed foods are a significant source of added sugars. This includes canned foods, breakfast cereals, sauces, and condiments. Canned fruits packed in syrup or with added sugar should be avoided. Ready-made soups, stir-in sauces, and ready meals can also be surprisingly high in sugar.
Dried Fruits
Dried fruits can often be sweetened with added sugars, so it is important to read labels carefully and choose unsweetened options.
Dairy Products
Some dairy products can contain added sugars. For example, yogurt can be high in sugar, so opting for lower-sugar or plain yogurt is recommended.
Sauces and Condiments
Sauces and condiments, such as ketchup, barbecue sauce, and sweet chili sauce, can contain high amounts of sugar. It is important to read labels and be mindful of the amount of sugar in these products.
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Cut down on sugary drinks
Sugar-sweetened beverages are a major source of added sugars in the diet, and reducing their consumption can have significant health benefits. Here are some tips to help you cut down on sugary drinks:
Understand the impact of sugary drinks:
Recognize that sugary drinks, such as sodas, sports drinks, energy drinks, and sweetened teas, contribute significantly to your daily sugar intake. Even drinks perceived as healthy, like smoothies and fruit juices, can contain high amounts of added sugar. Excessive sugar consumption can lead to increased appetite, weight gain, and an elevated risk of developing type 2 diabetes.
Set gradual goals:
Quitting sugary drinks cold turkey may not be sustainable for everyone. Instead, gradually reduce your intake over time. For example, if you usually drink three cans of soda a day, cut down to two cans a day for the next two weeks. Once you adjust, switch to one can a day and then eventually to one can every other day. This gradual approach helps establish a more sustainable habit.
Replace with healthier options:
Opt for healthier alternatives to sugary drinks. Unsweetened or flavoured bubbly water, sparkling water, or seltzer are excellent choices. You can also try low-fat milk, unsweetened iced tea, or infused water with slices of lemon, cucumber, or mint. These options provide hydration without the excessive sugar content.
Explore herbal teas:
Herbal teas offer a variety of flavours and health benefits without the sugar rush. Try green tea, which contains theanine, a compound that provides a natural calming effect and enhances mental alertness without the buzz of sugary drinks. You can also make your own herbal tea by infusing hot water with slices of lemon, ginger, or other fruits.
Dilute fruit juices:
While fruit juices contain vitamins and minerals, they can still be high in sugar. If you enjoy fruit juices, try diluting them with seltzer water or plain sparkling water. This reduces your sugar intake while still providing some of the nutritional benefits of the juice. Remember to consume no more than 150ml of juice and smoothies combined per day.
Curb sugar cravings:
Sugar cravings can be intense, especially when reducing your intake. To manage these cravings, increase your protein intake by consuming protein-rich whole foods such as meat, fish, eggs, full-fat dairy products, avocados, and nuts. Protein has been shown to reduce food cravings and promote feelings of fullness.
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Eat more whole foods and less processed food
Eating whole foods and reducing your intake of processed foods is a great way to eliminate sugar from your diet. Almost 90% of the added sugars in the average American's diet come from ultra-processed foods, whereas only 8.7% come from foods prepared from scratch using whole foods.
Whole foods such as vegetables, fruits, meat, fish, eggs, full-fat dairy products, avocados, and nuts are rich in protein and fibre, which help reduce hunger and promote fullness. For instance, swap sugary snacks with fresh fruits such as bananas, oranges, or apples. Eat fruit for dessert instead of cakes or cookies. You can also add Greek yogurt for a creamy texture and more protein.
Cooking from scratch helps you avoid added sugars. Simple preparations like marinated meats and roasted vegetables can be delicious. Canned foods can be a useful and inexpensive addition to your diet, but they can contain a lot of added sugar. So, opt for canned fruits packed in water or natural juice without added sugar and avoid those packed in syrup.
When shopping, look for lower-sugar (and lower-fat) versions of your favourite snacks. Buy smaller packs and skip the family bags. Some common lower-calorie substitutes include swapping cereal bars for oatcakes or unsalted rice cakes, chocolate for a lower-calorie hot instant chocolate drink, and biscuits for oat biscuits or rice cakes, which also provide fibre.
Additionally, be mindful of drinks that contain a lot of sugar, such as sodas, sweetened juices, and milkshakes. Opt for water, sugar-free drinks, or low-fat milk. If you take sugar in your tea or coffee, gradually reduce the amount until you can cut it out.
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Reduce sugar intake gradually
Reducing sugar intake gradually is a great way to eliminate sugar from your diet. This method can help you avoid the adverse effects of sugar withdrawal, such as headaches and fatigue. Here are some detailed tips to help you gradually reduce your sugar intake:
Identify Sources of Added Sugar
Start by identifying the main sources of added sugar in your diet. Added sugars are sugars, syrups, or nectars added to foods and beverages during processing, preparation, or by personal preference. Check ingredient lists on food labels, with the knowledge that the higher sugar appears on the list, the more sugar the item contains. Be aware that there are various names for added sugar, so it can be challenging to spot.
Reduce Sugar in Beverages
Gradually reduce the amount of sugar you add to beverages like tea, coffee, or lemonade. You can also switch to low-calorie sweeteners or herbal teas with natural flavours like lemon or ginger. If you consume sugary drinks like soda or juice, consider healthier options like low-fat milk, carbonated water, or unsweetened iced tea. Water with sliced lemons, cucumbers, or mint is another excellent option.
Cut Back on Desserts
Grain- and dairy-based desserts, such as cakes, pies, doughnuts, and ice cream, are significant sources of added sugar. Instead of reaching for these treats, opt for whole fruits. Eating a piece of fruit for dessert will satisfy your sweet tooth while providing fibre, vitamins, minerals, and antioxidants. If you're craving something creamy, add a dollop of Greek yoghurt.
Cook from Scratch
Ultra-processed foods are a significant source of added sugars. Cooking from scratch allows you to control the amount of sugar in your meals. Simple preparations like marinated meats and roasted vegetables can be both delicious and healthier. When using canned foods, choose those packed in water or labelled "no added sugar."
Reduce Sugar in Recipes
When baking or cooking, you can reduce the amount of sugar in your recipes by one-third to one-half without noticing a significant difference. Enhance the sweetness and flavour by using extracts like vanilla or almond and spices like cinnamon or nutmeg. You can also substitute some of the sugar with unsweetened applesauce.
Choose Lower-Sugar Alternatives
When shopping, look for lower-sugar versions of your favourite snacks. For example, swap chocolate for a lower-calorie hot chocolate drink or choose oatcakes or unsalted rice cakes instead of biscuits. Opt for wholemeal or granary bread instead of white bread, and go for sugar-free or lower-sugar jams or honey.
Remember, it's okay to treat yourself occasionally. Reducing sugar intake gradually is a journey, and you can celebrate each small success along the way.
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Use low-calorie sweeteners
Using Low-Calorie Sweeteners
Low-calorie sweeteners are a great way to bridge the gap when you're trying to cut down on added sugars. These sugar substitutes mimic the sweetness of sugar and can help you gradually train your palate to enjoy foods and drinks with less sugar.
Sugar substitutes can be used in a variety of ways. One option is to use them in place of sugar in your tea or coffee. You can also try swapping sugar-free or no-added-sugar drinks for sugary drinks like soda or fruit juice. If you're craving something sweet, opt for sugar-free or lower-sugar snacks and treats, such as sugar-free chewing gum, sugar-free candies, or sugar-free ice cream.
When choosing low-calorie sweeteners, it's important to read the labels carefully. Some sugar substitutes may contain artificial ingredients that you prefer to avoid. Natural sugar substitutes, such as stevia or monk fruit extract, can be a healthier option. These natural sweeteners are derived from plants and are free from artificial chemicals.
Additionally, be mindful of your overall consumption of low-calorie sweeteners. While they can be a helpful tool in reducing sugar intake, they should not replace a balanced diet. It's important to maintain a healthy relationship with food and ensure that your diet includes a variety of nutritious whole foods.
Remember, sugar substitutes can be a short-term solution as you retrain your taste buds and develop a preference for less sweetness. Over time, you may find that you no longer need these sweeteners as your palate adjusts to the natural sweetness found in whole foods.
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Frequently asked questions
Identify and clear out foods and drinks with high sugar content, such as sugary packaged food, drinks, and condiments. Gradually reduce your sugar intake by monitoring food labels and measuring carefully. Replace sugary drinks with water, unsweetened tea, or low-calorie alternatives. Eat more whole foods and choose fresh or dried fruit over sugary snacks.
Stock up on protein-rich whole foods such as meat, fish, eggs, nuts, and dairy products. These foods promote fullness and reduce cravings. You can also try natural sweeteners like cinnamon, vanilla extract, or unsweetened cocoa powder in your tea or coffee.
The World Health Organization recommends that less than 5% of your daily calories should come from added sugars. For an adult, this is about 30 grams or less per day. However, most Americans consume more than this, with women aiming for less than 25 grams and men less than 36 grams.
Reducing sugar intake can protect against diseases like Alzheimer's, improve dental health, aid in weight loss, and reduce the risk of heart disease, high cholesterol, and high blood pressure. It can also help manage diabetes and improve mental health by reducing anxiety and depression.
When baking, you can reduce the amount of sugar in your recipe by a third to half without noticing much difference. Try using extracts like vanilla or almond, or spices like cinnamon and nutmeg, to enhance sweetness without adding sugar. You can also use unsweetened applesauce or mashed bananas as a 1:1 replacement for sugar in some recipes.
