Leena Watts
Sugar is everywhere, from cakes and chocolate to ketchup and salad dressing, and it can be challenging to slash it from your diet. Eating too much sugar can be devastating for your health, contributing to obesity, type 2 diabetes, heart disease, cancer, and tooth decay. The World Health Organization recommends that less than 5% of your daily calories come from added sugar. To phase sugar out of your diet, you can gradually reduce your sugar intake, cut out sugary drinks, and swap sugary snacks for healthier alternatives.
How to phase sugar out of your diet
| Characteristics | Values |
|---|---|
| Drinks | Swap sugary drinks for water, unsweetened tea, or fruit-infused water. |
| Desserts | Opt for fresh, frozen, dried, or tinned fruit, low-fat and low-sugar rice pudding, or plain low-fat yoghurt. |
| Snacks | Choose unsalted nuts, plain popcorn, rice cakes, crackers with low-fat cheese, or low-sugar yoghurt. |
| Sauces and condiments | Check the sugar content of sauces and condiments and opt for "no added sugar" options. |
| Sugar alternatives | Use flavour extracts such as vanilla, orange or lemon, or spices like cinnamon, ginger, nutmeg, and cardamom. |
| Sugar in tea and coffee | Gradually reduce the amount of sugar you add to tea or coffee until you can cut it out, or swap to sweeteners. |
| Sugar in baking | When baking, cut the sugar in the recipe by a third to half, and use flavour extracts or spices instead. |
| Sugar cravings | Identify and clear out sugary foods and drinks from your home, and eat more healthy fats and lean protein. |
| Sugar in processed foods | Cook from scratch when possible to avoid added sugars in processed foods. |
| Sugar in fruit | Eat whole fruit rather than drinking fruit juice, and limit juice to 150ml per day. |
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What You'll Learn
Identify sources of added sugar
Sugar is added to our food and drinks in various forms, and it can be challenging to slash added sugars from our diets. However, there are ways to identify sources of added sugar and cut down on them.
One of the major sources of added sugar is ultra-processed foods, which include soft drinks, sugary cereals, chips, and fast food. These foods are engineered to taste good, making it hard to moderate intake. Reading the Nutrition Facts label can help identify added sugars in processed foods. Look for the "Total Sugars" and "Added Sugars" sections, and be aware that ingredients are listed in descending order by weight. So, even if sugar is not listed as one of the first few ingredients, there could still be multiple forms of sugar in the product, each listed individually. These may include brown sugar, molasses, honey, and other caloric sweeteners.
Another source of added sugar is condiments and sauces such as ketchup, barbecue sauce, sweet chilli sauce, and salad dressings. These are often used in small quantities, but the sugar can add up if consumed daily.
Additionally, sugary drinks are a significant source of added sugar, including sodas, sports drinks, energy drinks, sweetened teas, and fruit juices. Even drinks that are perceived as healthy, like smoothies, can contain high amounts of added sugar. Water is the best alternative, but if you want something sweet, try flavoured unsweetened beverages or diet drinks.
When baking or cooking, you can reduce added sugar by halving the amount in the recipe or using flavour extracts like vanilla or almond. Spices like cinnamon or nutmeg can also enhance sweetness without adding sugar.
Finally, be mindful of your daily calorie needs and budget your calories accordingly. Use discretionary calories for extras with little to no nutritional benefit, such as foods or drinks with added sugar.
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Cut down on sugar in tea and coffee
Sugar is everywhere, added to all kinds of packaged foods, and it can be tricky to slash added sugars from your diet. One of the places that can be most challenging is our daily beverage of choice: tea and coffee. If you take sugar in tea or coffee, you can gradually reduce the amount until you can cut it out altogether, or try swapping to sweeteners instead.
Step 1: Understand your baseline
Before you begin trying to reduce sugar, take an honest, judgment-free look at where you are. Understand how much sugar you're used to adding to your tea or coffee. This will help you set realistic goals and celebrate your wins along the way.
Step 2: Set a plan
Now that you know your baseline, you can make a plan to reduce your sugar intake. If you answered 1 cup of tea and 1 cup of coffee with 1 teaspoon of sugar each, you can reduce that to 1 cup of tea and 1 cup of coffee with no sugar within a week. However, if you answered 3 teas, 3 coffees, 2 sugars each per day (or similar), that equates to 12 teaspoons of sugar, which is a third of your recommended daily amount, so it may take longer.
Step 3: Reduce sugar gradually
On days one to three, reduce the amount of sugar you are adding by half a teaspoon per tea/coffee per day. When it comes to days four to seven, adjust the amount of sugar you are adding again, and reduce by another half a teaspoon per tea/coffee, per day. By adjusting your intake in a slow and steady way, you will give your taste buds time to adjust and lessen the likelihood of detox reactions like headaches.
Step 4: Explore alternatives
If you want to, you can replace sugar with a better alternative, like stevia. These are plant-based sweeteners that do not spike your blood sugars and are not associated with long-term side effects like cancer. Honey is not a good alternative, as it breaks down in the body into the same simple sugars as table sugar. When choosing an alternative, consider its glycemic index and choose something with a low level.
Step 5: Try new flavours
Try some new flavours with herbal teas, or make your own with hot water and a slice of lemon or ginger. Dandelion is a popular choice as a coffee replacement, and it has the benefit of assisting your liver function. Rooibos tea is a low-caffeine alternative to tea that won't dehydrate your system. Peppermint tea is refreshing and good for your digestion.
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Reduce sugar cravings
Sugar cravings can be difficult to control, but there are strategies to help reduce them. Firstly, it is important to understand why we crave sugar. Sugar stimulates the release of serotonin, the feel-good brain chemical, and it also releases endorphins that calm and relax us. Carbohydrates, including sugar, also provide a short-term energy boost, which is why we may crave them when we are tired or hungry.
To reduce cravings, it is recommended to eat regularly, every 3 to 5 hours, to keep blood sugar stable. Focus on eating balanced meals throughout the day, including whole grains, fibre, and protein, which will keep you feeling fuller for longer. Fibre-rich foods such as lentils, for example, may help reduce hunger-driven sugar cravings. Eating fruit can also help, as it provides the sweetness and satisfaction of simple carbohydrates, but also contains fibre and beneficial plant compounds.
If you are craving chocolate, opt for dark chocolate, which has significantly less sugar and healthy plant compounds known as polyphenols, which have antioxidant and anti-inflammatory effects. Chewing gum with artificial sweeteners can also help control cravings, as it satisfies the desire for something sweet without the calories or sugar, and studies suggest it could help control hunger.
It is also important to manage your environment and create ground rules. For example, do you need dessert every day? Could you limit sugary snacks to weekends only? Could you swap out biscuits for lower-sugar options like rice cakes? Gradually reducing sugar in your tea or coffee is another way to cut down without eliminating it completely.
Finally, it is not recommended to quit sugar cold turkey, as this can be abrupt and may not work long-term. Instead, focus on reducing your intake and making healthier choices.
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Choose low-sugar alternatives
Choosing low-sugar alternatives is a great way to phase sugar out of your diet. Here are some tips to help you make healthier choices:
Drinks
- Water is the best alternative to sugary drinks. Try flavouring your water with slices of lemon, lime, or a splash of fruit juice.
- If you're craving something sweet to drink, opt for unsweetened beverages like diet drinks, unsweetened iced tea, or herbal teas.
- Avoid sugary drinks like sodas, sports drinks, energy drinks, and sweetened teas. These drinks are high in added sugars and can cause rapid increases in blood sugar levels.
- Limit your consumption of fruit juice and smoothies. While they contain vitamins and minerals, they can also have high sugar content. Stick to a maximum of 150ml per day.
Snacks and Desserts
- Instead of sugary snacks like chocolate, biscuits, or cakes, opt for lower-sugar alternatives like oatcakes, rice cakes, unsalted nuts, plain popcorn, or fruit.
- For desserts, choose fresh or frozen fruit, lower-sugar rice pudding, or plain low-fat yoghurt.
- When baking, reduce the sugar in your recipes by one-third to one-half. You can also use flavour extracts like vanilla or spices like cinnamon to add sweetness without the sugar.
Sauces and Condiments
- Many sauces and condiments like ketchup, barbecue sauce, and salad dressings contain high amounts of sugar. Look for \"no added sugar\" options or make your own at home.
- When eating out, be mindful of dishes that are typically high in sugar, such as sweet and sour dishes, sweet chilli dishes, and curry sauces. Ask for your dish to be prepared without added sugar if possible.
Processed Foods
- Ultra-processed foods like soft drinks, sugary cereals, chips, and fast food are engineered to taste appealing, making it hard to moderate intake. Try to cook from scratch when possible and use whole foods.
- When buying packaged foods, read the nutrition labels and choose products with the lowest amounts of added sugars.
Remember, gradually reducing your sugar intake gives your body time to adjust. It's okay to treat yourself now and then, but making these low-sugar choices can help you phase out sugar in a sustainable and healthy way.
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Cook from scratch
Cooking meals from scratch is a great way to phase sugar out of your diet. When you cook from scratch, you have complete control over the ingredients used, allowing you to limit or eliminate added sugars. Here are some tips to help you cook from scratch and reduce your sugar intake:
Plan and Prepare Meals
Planning your meals in advance can make cooking from scratch easier. Choose recipes that are simple and don't require a lot of added sugar. Opt for whole foods and fresh ingredients whenever possible. Create a grocery list based on the ingredients you need for your planned meals.
Avoid Processed Foods
Processed foods, such as ready-made meals, sauces, and condiments, often contain high amounts of added sugar. Instead of relying on these convenience items, prepare your own sauces, dressings, and condiments at home. For example, make your own pasta sauce using fresh tomatoes, herbs, and spices, adjusting the sweetness with a small amount of natural sweetener like honey if needed.
Be Mindful of Hidden Sugars
Many processed and packaged foods contain hidden sugars. Read nutrition labels carefully and look out for added sugars in unexpected places. Some common culprits include bread, ketchup, salad dressings, dried fruit, and canned foods. Choose whole-grain options and products labelled "no added sugar" whenever possible.
Reduce Sugar in Baking
If you enjoy baking, you can still indulge in your favourite treats with a few adjustments. Sugar can often be reduced by about a third in baking recipes without significantly affecting the outcome. Experiment with reducing sugar gradually and using alternatives like mashed bananas or dried fruit to enhance sweetness and moisture.
Increase Protein and Fibre Intake
When cooking from scratch, focus on incorporating more protein and fibre into your meals. Include ingredients like meat, fish, eggs, avocados, and nuts, which can help curb sugar cravings and promote a feeling of fullness.
Remember, cooking from scratch doesn't have to be complicated. Start with simple recipes and gradually expand your repertoire as you become more comfortable. By taking control of the ingredients in your meals, you can effectively reduce your sugar intake and improve your overall health.
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Frequently asked questions
Some small changes you can make to your diet to reduce your sugar intake include swapping sugary drinks for water, diet drinks, unsweetened tea, or infused water. You can also flavour your water with a slice of lemon, lime, or a splash of fruit juice. If you take sugar in your tea or coffee, gradually reduce the amount until you can cut it out altogether.
Many foods that are not considered sweet contain a lot of sugar. Ready-made soups, stir-in sauces, and ready meals can be high in sugar. When eating out, watch out for dishes that are typically high in sugar, such as sweet and sour dishes, sweet chilli dishes, and some curry sauces. Salads with dressings like salad cream can also be high in sugar.
Healthier snack options include 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.
Cinnamon or vanilla extract added to coffee, cereal, or baked goods can provide a sweet taste without sugar. Other sweet spices and herbs to add to beverages and meals include chicory, ginger, nutmeg, and cardamom.
When baking, you can often cut the sugar in the recipe by one-third to one-half without noticing a difference. You can also use flavour extracts such as almond, vanilla, orange, or lemon to add a sweet scent without adding sugar.
