Dante Carrillo
A diet high in added sugar is linked to several health issues, including obesity, type 2 diabetes, heart disease, tooth decay, and cancer. To reduce your sugar intake, it is recommended to limit sugary drinks, desserts, and processed snacks, opting instead for whole foods, water, and natural sweeteners like fruit. Reading labels and being mindful of hidden sugars in sauces and low-fat foods can help you make healthier choices. Gradual changes, such as reducing sugar in tea or cereal, can also aid in cutting down on sugar without sacrificing taste.
How to limit white sugar from your diet
| Characteristics | Values |
|---|---|
| Read labels | Read product labels to be aware of the sugar content in the food and to lower your added sugar intake |
| Limit sugar in drinks | Avoid sugary drinks like soda, sports drinks, energy drinks, sweetened tea, fruit juices, and smoothies |
| Eat whole foods | Choose whole foods and full-fat foods over processed and low-fat versions |
| Limit sugar in sauces | Avoid sauces like ketchup, barbecue sauce, sweet chili sauce, etc. that contain sugar |
| Eat fruits for dessert | Eat whole fruits instead of grain-based and dairy-based desserts like cakes, pies, doughnuts, and ice cream |
| Limit sugar intake in breakfast | Avoid adding sugar to your breakfast cereal or oatmeal. Choose wholemeal or granary bread over white bread |
| Dilute sugary drinks | If you prefer sugary drinks, try diluting them with water or sparkling water |
| Gradually reduce sugar intake | Gradually reduce the amount of sugar you add to your tea or coffee until you can cut it out altogether |
| Use sugar substitutes | Use low-calorie sugar substitutes like sweeteners or flavor extracts like vanilla or lemon |
| Eat natural sugars | Eat fruits to enjoy the sweetness from the natural sugars |
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What You'll Learn
Limit sugary drinks
Limiting Sugary Drinks
Sugary drinks are the number one source of added sugars in our diet. Nearly a quarter of the added sugar in our diets comes from sugary drinks. These include sodas, sports drinks, energy drinks, sweetened teas, and fruit juices. Even drinks that are perceived as healthy, such as smoothies, can contain high amounts of added sugar.
To limit sugary drinks, it is important to first understand how much sugar you are consuming. Reading nutrition labels and ingredients is a helpful first step. Look for terms like sucrose, glucose, maltose, dextrose, syrups, concentrated fruit juice, agave, and honey in the ingredients list. Be mindful that one container may be more than one serving, which can increase the amount of added sugar you are consuming.
Once you have an understanding of your sugar intake, you can start to cut back slowly. If you regularly drink sugary beverages, gradually incorporate less sweet versions into your day. For example, mix half sweetened iced tea with half unsweetened iced tea. You can also try flavouring your water with slices of your favourite fruits or a splash of fruit juice.
Another way to limit sugary drinks is to choose water instead. Water is your body's preferred way to hydrate and it is naturally sugar-free. Carry a refillable water bottle or keep a cup at your desk to make water easily accessible. If you prefer fizzy drinks, try seltzer or sparkling water.
Limiting sugary drinks can have significant health benefits. A diet high in added sugar is associated with chronic health conditions, including obesity, type 2 diabetes, heart disease, and tooth decay. By reducing your sugar intake, you can lower your risk of developing these health issues.
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Avoid sugar in tea and coffee
Sugar is often added to tea and coffee to improve their taste. However, it is possible to cut down on this practice and even cut it out altogether.
Firstly, you could try gradually reducing the amount of sugar you add to your tea or coffee. This can be done by adding a little less sugar to your drink each time until you can cut it out completely. Alternatively, you could try swapping to sweeteners instead.
Secondly, you could try drinking herbal teas, which often have better flavours and don't require sugar to be added. Tea, in particular, contains L-theanine, which has been shown to reduce stress, induce relaxation, and improve sleep. Tea also contains caffeine, which provides an energy boost.
Thirdly, you could try improving the quality of your tea leaves. Whole leaves will release astringent tannins more slowly, while teas picked in the springtime will have more natural sugars and fewer bitter flavour compounds overall. Even mass-produced tea bags can be improved by paying attention to steeping time and water temperature.
Finally, you could flavour your coffee or tea with healthier alternatives to sugar. For example, you could add a slice of lemon or ginger to hot water to make a drink.
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Cut down on desserts
Desserts are a major source of added sugar in our diets. Grain- and dairy-based desserts, such as cakes, pies, doughnuts, and ice cream, account for more than 18% of the intake of added sugar in the American diet.
Limit your dessert intake
Ask yourself: do you need to have dessert every day? You could limit your dessert intake to only after your evening meal, or only eat dessert on odd days of the month, or only on weekends, or only at restaurants.
Choose lower-sugar desserts
If you're choosing between two desserts at the supermarket, compare the labels and go for the one with less sugar. Some lower-sugar desserts include fruit—fresh, frozen, dried, or tinned. Choose fruit canned in juice rather than syrup, and avoid fruit canned in heavy syrup. Other lower-sugar options include lower-fat and lower-sugar rice pudding and plain lower-fat yoghurt. However, be aware that some lower-fat yoghurts are sweetened with refined sugar, fruit juice concentrate, glucose, and fructose syrup.
Bake your own desserts
When baking your own cookies, brownies, or cakes, you can cut the sugar in the recipe by one-third to one-half. Often, you won't notice the difference. You can also use extracts, such as almond, vanilla, orange, or lemon, to add sweetness without adding sugar.
Choose whole foods
Desserts are often highly processed foods that contain added sugars, salt, fat, and additives. Choosing a diet based on whole foods, such as whole fruits, legumes, whole grains, vegetables, and meat on the bone, will help you cut down on added sugars.
Choose full-fat foods
When trying to cut your sugar intake, it's often better to choose full-fat foods instead of low-fat options. Many low-fat foods are highly processed and contain added sugars. However, make sure to read the list of ingredients so you can make a better choice.
Use low-calorie sweeteners
Low- and no-calorie sugar substitutes can help you cut down on added sugars while still providing sweetness.
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Choose whole foods
One of the most effective ways to reduce your sugar intake is to prioritize whole, unprocessed foods in your diet. Whole foods are naturally nutritious and tend to be lower in added sugars and other unhealthy additives. Here are some tips to help you incorporate more whole foods into your diet:
- Choose whole grains: Opt for whole grain products like whole wheat bread, brown rice, quinoa, and oats. These foods are rich in fiber and other essential nutrients, which can help you feel full and satisfied after meals. Avoiding refined grains, such as white bread and pastries, which are stripped of their natural fiber and nutrient content during processing, is generally a good idea.
- Increase your fruit and vegetable intake: Fruits and vegetables are excellent sources of essential vitamins, minerals, and fiber. They also tend to be low in calories and fat, making them a healthy and nutritious addition to any meal or snack. When craving something sweet, reach for a piece of fruit instead of processed sweets. Smoothies are another great way to satisfy a sweet tooth while also getting a serving of fruit.
- Select lean proteins: Go for lean proteins such as fish, chicken, beans, and lentils. These foods can help you feel fuller for longer and provide essential amino acids that your body needs to function properly. When it comes to protein, it's important to be mindful of processed and packaged meats, like bacon, sausage, and deli meats, as they are often loaded with added sugars and preservatives.
- Read labels: When purchasing packaged or processed foods, be sure to read the nutrition labels. Look for options with minimal added sugars and avoid products that list sugar in its various forms (such as sucrose, glucose, fructose, or corn syrup) near the top of the ingredient list. Remember, the closer an ingredient is to the top of the list, the higher its quantity in the product.
- Be mindful of condiments and sauces: Many condiments and sauces, such as ketchup, barbecue sauce, and salad dressings, are loaded with added sugars. Opt for low-sugar or sugar-free alternatives, or make your own at home using whole food ingredients. For example, you can make a simple vinaigrette with olive oil, balsamic vinegar, Dijon mustard, and herbs.
- Drink water: Instead of reaching for sugary drinks, make water your go-to beverage. Water is essential for proper bodily functions, and staying hydrated can also help curb cravings and improve your overall health. If you find plain water boring, you can infuse it with fruits, herbs, or even cucumber slices for added flavor.
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Read product labels
Reading product labels is an important step in limiting white sugar in your diet. Nutrition labels are required to inform consumers about the amount of sugar in a food product. However, it is important to note that the total sugar content includes both naturally occurring sugars and added sugars.
To identify added sugars, you should read the ingredients list. Added sugars can have more than 60 different names, but some major clues include terms like "fruit nectar", "juice concentrate", "honey", "agave", and "molasses". Additionally, look for the "of which sugars" figure on the nutrition label, which is part of the carbohydrate information. While this doesn't indicate the amount of free or added sugars, it helps compare labels and choose products lower in overall sugar content.
The Nutrition Facts label can also help identify products with lower added sugars. Look for the "Total Sugars" and "Added Sugars" sections, which indicate the total sugar content and the amount of added sugars, respectively. The label will also list the number of grams and the percent Daily Value (%DV) for added sugars. The %DV is based on a 2,000-calorie diet, and generally, you should aim for less than 10% DV for added sugars.
Some products may be labelled as "sugar-free" or "no sugar added". A sugar-free product contains less than 0.5 grams of sugar per serving, including all types of sugar, such as white sugar, honey, and fruit-derived sugars. Meanwhile, "no sugar added" means no sugar-containing ingredients were added during manufacturing, but the product may still contain naturally occurring sugars.
By reading product labels and understanding the different terms and values related to sugar content, you can make informed choices to limit white sugar in your diet.
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Frequently asked questions
Common sources of added sugar in our diets include table sugar, honey, syrups, sweets, cakes, biscuits, chocolate, sugary breakfast cereals, jams, sweetened beverages, and processed snacks.
You can reduce your sugar intake by reading product labels and choosing whole foods over processed alternatives. You can also gradually reduce the amount of sugar you add to drinks and foods, such as tea or cereal.
Yes, you can use low-calorie sugar substitutes or natural sweeteners like fruit purees or spices when cooking or baking to reduce the amount of added sugar in your diet.
According to the Dietary Guidelines for Americans, added sugars should make up less than 10% of your daily calorie intake. For a 2000-calorie diet, this equates to no more than 200 calories or 12 teaspoons of sugar.
Reducing sugar intake can have several benefits, including improved dental health, lower risk of chronic diseases such as type 2 diabetes and heart disease, and better weight management. It may also lead to improved mental health and reduced symptoms of anxiety and depression.
