Dante Carrillo
Sugar is everywhere, and it's hard to quit. Sugar is added to many processed foods, including bread, yogurt, juices, and sauces, and it's even in unexpected foods like ketchup and salad dressing. The average American consumes 22-30 teaspoons of added sugar each day, which is much more than the recommended amount and can lead to obesity, heart disease, and an increased risk of death. So, how do you kick sugar from your diet? First, don't go cold turkey. Instead, focus on eating balanced meals throughout the day, including whole grains, fruits, vegetables, healthy oils, and lean protein. Keep sugary foods out of your house, and slowly reduce your sugar intake in tea or coffee until you can cut it out altogether. Try swapping sugary drinks for water or sugar-free alternatives, and be mindful of hidden sugars in restaurant meals and takeout. Finally, get creative with spices like cinnamon or vanilla extract to add sweetness without the sugar. It won't be easy, but with planning and persistence, you can kick that sugar habit!
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What You'll Learn
Identify sources of sugar in your diet
Sugar is often hidden in unexpected foods, so it's important to be vigilant when identifying sources of sugar in your diet.
One of the biggest sources of sugar in the average person's diet is sugary drinks. This includes sodas, sports drinks, energy drinks, sweetened teas, fruit juices, milkshakes, and cordials. Even drinks that are perceived as healthy, like smoothies, can contain a lot of added sugar. A can of regular cola, for example, contains 7 teaspoons of sugar (35g). Try swapping these drinks out for water, sugar-free or no-added-sugar options, or lower-fat milk.
Another source of sugar is breakfast foods. Many breakfast cereals are high in sugar, as are spreads like jam, marmalade, honey, and chocolate. If you eat toast, try switching to wholemeal or granary bread, which is higher in fibre, and reduce the amount of spread you use. Porridge oats are a good alternative to sugary cereals, as they are cheap and contain vitamins, minerals, and fibre. You can also add sweetness to plain porridge by adding dried apricots or sliced banana instead of sugar.
Sugar is also often added to canned foods, soups, stir-in sauces, ready meals, and takeaways. When eating out or buying takeaways, 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 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.
Finally, be aware that ultra-processed foods are a major source of added sugars in the average person's diet. This includes foods like cakes, pies, doughnuts, ice cream, bread, and yogurt. Try to cook from scratch when possible, so you can avoid added sugars.
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Eat whole foods and cook from scratch
Eating whole foods and cooking from scratch is a great way to reduce your sugar intake. Ultra-processed foods account for almost 90% of the added sugars in the average American's diet, while only 8.7% comes from foods prepared from scratch at home using whole foods. Cooking from scratch allows you to control the ingredients and avoid added sugars.
You don't have to cook elaborate meals. Simple preparations like marinated meats and roasted vegetables can be delicious and satisfying. When cooking from scratch, it's important to be mindful of the ingredients you use. For example, canned foods can be a useful and inexpensive addition to your diet, but they often contain a lot of added sugar. Choose canned fruits packed in water or with no added sugar, and avoid those packed in syrup.
Another benefit of cooking from scratch is that you can experiment with spices and herbs to enhance the natural sweetness of your dishes. Cinnamon, vanilla extract, chicory, ginger, nutmeg, and cardamom are all sweet spices and herbs that can add flavour without the negative side effects of sugar.
In addition to cooking from scratch, eating whole foods is essential to reducing your sugar intake. Whole foods such as meat, fish, eggs, full-fat dairy products, avocados, nuts, whole grains, fruits, and vegetables are rich in protein and fibre, which help reduce cravings and promote a feeling of fullness. These foods also contain naturally occurring sugars that won't affect your blood sugar levels the way added sugars do.
By focusing on eating whole foods and cooking from scratch, you can significantly reduce your sugar intake and improve your overall health.
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Manage cravings with gum, fruit, or spices
Kicking a sugar habit can be challenging, but there are strategies to help manage cravings. One approach is to substitute sugary treats with gum, fruit, or spices, which can satisfy your sweet tooth while offering nutritional benefits. Here are some tips to manage sugar cravings using these alternatives:
Gum
Chewing gum can be an effective way to curb sugar cravings. Studies suggest that chewing gum can help control hunger and reduce the intake of sugary or carb-heavy foods later in the day. Look for gum with artificial sweeteners, which provide a sweet taste without the calories or sugar. Chewing gum is also beneficial for dental health, making it a win-win option to fight sugar cravings.
Fruit
Fruit is an excellent natural substitute for sugary snacks. While fruit contains sugar, it is accompanied by beneficial plant compounds like fiber, antioxidants, and anti-inflammatory properties. Berries, in particular, are a nutritious choice as they are sweet yet lower in sugar due to their high fiber content. Mangoes and grapes are other fruit options that can satisfy your sweet tooth. Additionally, you can pair fruit with yogurt to make a more satisfying and nutritious snack.
Spices
Certain spices have been shown to help control blood sugar and sugar cravings. Cinnamon, for example, is a naturally sweet spice with medicinal properties. It is loaded with antioxidants, anti-inflammatory compounds, and polyphenols, which help reduce sugar cravings by controlling blood glucose levels and minimizing insulin spikes. Fenugreek is another spice used in Indian and Middle Eastern cuisine that can effectively control blood sugar and sugar cravings. It has been shown to delay the onset of diabetes in prediabetic individuals and improve various health markers. Lastly, cloves have been found to benefit people with type-2 diabetes in managing their glucose and cholesterol levels.
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Reduce sugar gradually and mindfully
Kicking sugar from your diet is a significant lifestyle change that requires time and effort. It is important to note that your body needs sugar, but it does not need added sugars. Therefore, it is crucial to gradually reduce your intake of added sugars while still enjoying foods with natural sugars, like fruits.
- Increase your consumption of whole grains, fruits, vegetables, healthy oils, and lean protein: These foods are digested more slowly, helping to stabilise your blood sugar levels and reducing spikes and crashes.
- Keep a food diary: For one week, focus on your sugar cravings and document what you eat. This awareness will help you make more mindful choices and plan your meals and snacks.
- Get creative with spices: Cinnamon, vanilla extract, chicory, ginger, nutmeg, and cardamom can add a sweet taste to your coffee, cereal, or baked goods without the negative side effects of sugar.
- Choose quality over quantity: Opt for a small portion of a decadent sugary treat instead of denying yourself completely. This helps you feel satisfied without overindulging.
- Combine cravings with healthy foods: If you crave a cookie, try dipping a banana in chocolate sauce or mixing almonds with chocolate chips. You'll satisfy your sweet tooth while also providing your body with essential nutrients.
- Stay hydrated: Water helps dilute concentrated sugar in your bloodstream, reducing blood sugar spikes and managing cravings.
- Get enough sleep: Being well-rested reduces sugar cravings and makes it easier to ignore them when they do occur.
- Gradually reduce sugar in drinks: If you take sugar in tea or coffee, gradually decrease the amount over time until you can cut it out altogether. Try swapping to sweeteners, herbal teas, or drinks with no added sugar.
Remember, it is essential to figure out what works best for you and seek support from a healthcare provider or registered dietitian if needed.
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Eat balanced meals and get enough sleep
Eating balanced meals and getting enough sleep are crucial components of reducing sugar intake and maintaining a healthy lifestyle. Here are some detailed tips to help you achieve both:
Eating Balanced Meals
- Gradual Reduction: Instead of abruptly eliminating sugary foods, gradually reduce your sugar intake. Start by decreasing the amount of sugar you add to your tea, coffee, or cereal. You can also opt for sugar-free or lower-sugar alternatives for your favourite foods.
- Natural Sweetness: Choose natural sources of sweetness, such as fresh fruits or naturally sweet vegetables like sweet potatoes and carrots. These options provide essential vitamins, minerals, and fibre, keeping you energised and satisfied.
- Protein and Healthy Fats: Include protein-rich foods and healthy fats in your main meals. Eggs and oily fish are excellent sources of both. These macronutrients take longer to digest, keeping you fuller for longer and helping to curb sugar cravings.
- Cook at Home: Cooking at home gives you greater control over your sugar intake. Many processed and packaged foods, including savoury items, contain hidden sugars. Making your own pasta sauces, dressings, and soups ensures you know exactly what goes into your food.
- Read Labels: When shopping, read the ingredient labels carefully. Look for products with lower sugar content and opt for natural sweeteners like raw honey or pure maple syrup, found in whole foods.
Get Enough Sleep
- Avoid Late-Night Sugar: Consuming sugar late at night can overstimulate your body and disrupt your sleep. Try to avoid sugary foods and drinks close to bedtime, and opt for sugar-free or low-sugar alternatives if you crave something sweet.
- Limit Caffeine: Caffeine can interfere with your sleep, so it's best to avoid it late in the day. This includes not only coffee but also chocolate, which contains caffeine and other stimulants.
- Healthy Alternatives: Opt for healthy, fibrous foods such as wholemeal bread, granary bread, and potatoes with skins. These foods release sugar more slowly, helping to control blood sugar spikes and improving sleep quality.
- Enough Hours: Ensure you're getting adequate sleep each night, aiming for at least seven hours. Lack of sleep can lead to a search for short-term energy boosts, often in the form of sugary foods, creating a vicious cycle.
By following these tips, you can effectively reduce your sugar intake and improve your overall health and well-being.
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Frequently asked questions
Some tips to cut down on sugar include drinking more water, gradually reducing sugar intake, swapping sugary foods with low-sugar alternatives, and being mindful of hidden sugars in condiments and sauces.
Whole grains, fruits, vegetables, healthy oils, lean proteins, unsalted nuts, plain popcorn, rice cakes, and low-sugar yoghurt are some low-sugar food options.
According to the World Health Organization, less than 5% of your daily calories should come from added sugar. For women, this equates to no more than 6 teaspoons or 25 grams.
Reducing sugar intake can help lower the risk of obesity, heart disease, type 2 diabetes, tooth decay, and other health issues. It can also help control appetite and cravings.
To manage sugar cravings, you can try chewing gum, eating fruits or nuts, finding alternative treats, or distracting yourself by changing your scenery. Gradually reducing sugar and increasing protein intake can also help curb cravings.
