Dante Carrillo
Sugar is added to many of the foods and drinks we consume daily, and it can be challenging to cut down on it. Eating too much sugar has been linked to obesity, type 2 diabetes, heart disease, and tooth decay. To reduce sugar intake, one can swap sugary drinks for water, unsweetened tea, or diet beverages. Eating fresh, whole foods and reducing the amount of sugar added to tea or coffee can also help. When baking, the amount of sugar can often be reduced by a third to a half without noticing a difference. It is also important to be mindful of hidden sugars in processed foods like ketchup and salad dressings. Comparing nutrition labels and opting for lower-sugar options can help make healthier choices.
| Characteristics | Values |
|---|---|
| Eat more fresh foods and fewer packaged foods | Aim to eat more fresh foods and fewer ultra-processed foods, which contain high levels of added sugar |
| Read nutrition labels | Compare nutrition labels and choose products with the lowest amounts of added sugars |
| Be aware of sugar in condiments and sauces | Ketchup, jam, marmalade, honey, and salad dressings can contain high levels of sugar |
| Avoid sugary drinks | Swap sugary drinks for water, lower-fat milk, or sugar-free, diet, or no-added-sugar drinks |
| Limit fruit juice and smoothies | Fruit juice and smoothies can contain high levels of sugar, so limit your intake to no more than 150ml per day |
| Reduce sugar in tea and coffee | If you add sugar to tea or coffee, gradually reduce the amount until you can cut it out |
| Choose healthier snacks | Opt for snacks without added sugar, such as fresh or tinned fruit, unsalted nuts, plain popcorn, rice cakes, or lower-sugar yogurts |
| Practice portion control | Instead of two biscuits, have one, or save half for later |
| Cook from scratch | Cooking from scratch allows you to control the amount of added sugar in your meals |
| Use sugar substitutes | Try using low-calorie sweeteners or sugar substitutes like vanilla or almond extract |
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What You'll Learn
Avoid sugary drinks
Sugar-sweetened beverages or "soft drinks" are the largest source of added sugar in our diets. These include soda, sports drinks, energy drinks, sweetened tea, fruit juices, and smoothies. Research has shown that drinking a lot of sugary drinks can lead to obesity, type 2 diabetes, heart disease, and cancer.
To avoid sugary drinks, you can try the following:
- Choose water instead of a sugary drink. Water is your body's preferred way to hydrate and it's sugar-free. Carrying a refillable water bottle or keeping a cup at your desk can make water your go-to choice. You can also add slices of your favourite fruits to water for a boost of flavour.
- Try seltzer or sparkling water if you prefer fizzy drinks.
- Make your own drinks at home. For example, you can make herbal tea with hot water and a slice of lemon or ginger. Or, you can make your own smoothie by blending fruits and/or vegetables with ice, fat-free or low-fat milk or yoghurt.
- Cut back slowly if you regularly consume sugary drinks. Start by mixing half sweetened and half unsweetened drinks, and gradually reduce the sweetness.
- Read nutrition labels carefully. Some drinks that seem healthy, like bottled smoothies and energy drinks, can be loaded with added sugars. Common forms of added sugars include sucrose, glucose, fructose, maltose, dextrose, syrups, concentrated fruit juice, agave, and honey. Also, check if one container is more than one serving, as this can double or triple the amount of added sugars.
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Eat less processed food
Eating less processed food is a great way to reduce your sugar intake. Processed foods are often loaded with added sugars, which can contribute to obesity, type 2 diabetes, heart disease, and tooth decay. These added sugars are "empty calories" that your body doesn't need and can quickly pack on the pounds.
So, what are processed foods? They are prepared foods that contain combinations of salt, sugar, fat, and additives engineered to taste amazing, making it hard to moderate your intake. Examples include soft drinks, sugary cereals, chips, and fast food. Nearly 90% of the added sugars in the average American's diet come from these ultra-processed foods, while only 8.7% come from foods prepared from scratch at home using whole foods.
- Cook from scratch whenever possible. You don't have to be a master chef to do this. Simple preparations like marinated meats and roasted vegetables can be delicious and satisfying.
- Choose whole foods over processed alternatives. Whole foods include whole fruits, legumes, whole grains, vegetables, and meat on the bone. They haven't been processed or refined and are free of additives and other artificial substances.
- Read nutrition labels carefully. Added sugars are often listed under total carbohydrates, and the higher up on the ingredient list, the more sugar the item contains.
- Be mindful of hidden sugars in unexpected places. Sugar can lurk in sauces, dressings, and even condiments like ketchup.
- Reduce your consumption of processed snacks and opt for healthier alternatives. Fresh or tinned fruit, unsalted mixed nuts, plain popcorn, rice cakes, and lower-sugar yogurts are great options.
- Limit processed desserts and satisfy your sweet tooth with fruit instead. Fresh, frozen, dried, or tinned fruit (in juice, not syrup) can be a delicious and nutritious way to end your meal.
By following these tips and choosing whole, unprocessed foods, you can significantly reduce the amount of sugar in your diet and improve your overall health.
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Read nutrition labels
Nutrition labels are a great way to make informed food choices and understand what you are eating. Here are some tips to help you read nutrition labels to reduce sugar in your diet:
Understand the Basics
Nutrition labels list the ingredients in a product by quantity, from highest to lowest. This means the first three ingredients listed make up most of the product. If these include refined grains, sugar, or hydrogenated oils, the product is likely unhealthy. Try choosing items with whole foods listed as the first three ingredients. Also, a long list of ingredients suggests that the product is highly processed.
Serving Size
The nutrition information on the label is based on the serving size. The label will also mention the number of servings per container. If you eat more than the serving size, you will consume more calories and nutrients than stated. Serving sizes are now updated to reflect realistic consumption amounts, so be mindful of this.
Total Sugars and Added Sugars
Total sugars include natural sugars from milk, fruit, or honey, and added sugars. Added sugars are those added during processing or preparation, like in soda, candy, baked goods, or sauces. The new food labels now differentiate between total and added sugars, with the word "includes" indicating added sugars are part of total sugars. Keep an eye out for this to understand the total sugar content.
Different Names for Sugar
Sugar goes by many names, and food manufacturers may use this to their advantage by adding different types of sugar to a product, so it does not appear as one of the first three ingredients. These can include beet sugar, brown sugar, buttered sugar, cane sugar, caster sugar, and more. Be vigilant and watch for these different names to avoid accidentally consuming a lot of sugar.
Percent Daily Value (%DV)
The %DV helps you understand how much of a nutrient you are consuming relative to your daily needs, based on a 2,000-calorie diet. For nutrients you want to limit, like added sugar, aim for less than 10% DV. For nutrients you want more of, like dietary fiber, aim for 10% DV or higher.
Remember, reading nutrition labels is a great way to start understanding your food choices and reducing sugar in your diet. However, be cautious of misleading health claims on packaging, and always inspect the ingredients list thoroughly.
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Eat more fruit and vegetables
Eating more fruits and vegetables is an excellent way to reduce sugar cravings and improve your overall health. Here are some tips to help you incorporate more fruits and vegetables into your diet:
Choose a Variety of Fruits and Vegetables
Select a variety of colourful and nutritious fruits and vegetables to add to your meals and snacks. Opt for fresh, frozen, dried, or canned options. When choosing canned or dried fruits, look for those packed in water or natural juice without added sugar. Avoid fruits canned in heavy syrup, as they contain high amounts of added sugar.
Experiment with Different Types of Fruits and Vegetables
Explore different types of fruits and vegetables to find ones you enjoy. Try various fruits such as berries, citrus fruits, tropical fruits, and stone fruits. Experiment with a variety of vegetables, including leafy greens, cruciferous vegetables, and colourful options like bell peppers and carrots.
Include Fruits and Vegetables in Your Meals and Snacks
Add fruits and vegetables to your meals and snacks throughout the day. For example, you could start your day with a smoothie or a piece of fruit, add vegetables to your lunch and dinner, and choose fruit or vegetable-based snacks.
Be Mindful of Portion Sizes
While fruits and vegetables are nutritious, they still contain natural sugars. Be mindful of your portion sizes, especially with dried fruits, which are more concentrated in sugar due to their reduced water content. A small handful of dried fruit or a single serving of fruit juice or smoothie (150ml) is generally considered a reasonable portion.
Prepare and Cook Your Own Meals
Cooking your own meals from scratch using whole foods is an excellent way to control the amount of sugar in your diet. Ultra-processed foods, such as sugary cereals, chips, and fast food, often contain high levels of added sugar. By preparing your own meals, you can reduce your sugar intake and improve the overall nutritional quality of your diet.
Incorporating more fruits and vegetables into your diet is a delicious and nutritious way to reduce your sugar intake. These tips will help you make healthier choices and develop a more balanced and fulfilling diet.
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Cut down on desserts
Desserts are one of the most obvious sources of sugar in your diet. If you regularly eat high-calorie desserts, cutting them out could help you lose weight. A slice of chocolate cake without frosting has 352 calories, while a cup of strawberry ice cream has 254 calories.
To cut down on desserts, it is important to have a strategy in place. Start by determining your reasons for wanting to cut down on dessert and the benefits you hope to achieve. This will help create motivation and make you feel more attached to your goals. For instance, you might want to cut down on desserts to feel healthier or more in control.
Next, set a specific end goal. This could be eliminating desserts entirely or only having dessert on special occasions, such as birthdays and weddings. You could also limit dessert to after your evening meal or only on the weekends.
If you are not ready to give up desserts completely, you can try substituting them with healthier alternatives. Opt for fruit when you're craving something sweet. A whole cup of raspberries has only 64 calories. Other low-sugar dessert options include rice pudding and plain lower-fat yogurt.
When making desserts at home, you can reduce the sugar content of a recipe by a quarter to a third of the original quantity. Reducing the sugar content can affect the texture and flavour, so it is important not to reduce it by more than a third. You can also add contrasting flavours to balance out the sweetness, such as citrus juice for tartness or salty snacks like pretzels.
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Frequently asked questions
Healthier snack options include those without added sugar, such as fresh or tinned fruit (in juice, not syrup), unsalted mixed nuts, plain popcorn, rice cakes, crackers topped with lower-fat cheese or lower-sugar yogurts.
Watch out for dishes that are typically high in sugar, such as sweet and sour dishes, sweet chilli dishes, some curry sauces, and salads with sweet dressings.
Nearly a quarter of the added sugar in our diets comes from sugary drinks, such as sodas, sports drinks, sweetened teas, and fruit juices. Opt for water, sugar-free or no-added-sugar drinks, or lower-fat milk instead.
You can cut the sugar in your baking recipes by one-third to one-half. Often, you won't notice the difference. You can also use flavour extracts like vanilla or almond to add a sweet scent without adding sugar.
Food manufacturers are now required to disclose added sugars on food labels. Added sugars will be listed under total carbohydrates, and you can also check the ingredient list. The higher up sugar is on the list, the more sugar the item contains.
