Madeleine Hull
Reducing added sugars in your diet can improve your health and reduce your risk of weight gain, obesity, prediabetes, type 2 diabetes, and heart disease. The first step is to understand how much added sugar you're currently consuming and where it's coming from. Start by reading nutrition labels and ingredients lists on packaged foods and drinks. Sugars are often added to processed foods to improve their flavour, colour, texture, and shelf life, and they go by many names, including fructose, dextrose, maple syrup, and cane juice. Once you've identified the sources of added sugar in your diet, you can begin to make changes.
How to reduce added sugars in your diet
| Characteristics | Values |
|---|---|
| Read labels carefully | Compare Nutrition Food labels and choose products with the lowest amounts of added sugars. |
| Avoid sugary drinks | Swap sugary drinks with water, low-fat milk, unsweetened iced tea, or herbal teas. |
| Eat fruits for dessert | Eat whole fruits instead of cakes or cookies. |
| Eat less processed food | Choose a diet based on whole foods rather than highly processed alternatives. |
| Sleep well | Lack of sleep may affect the types of food you eat, predisposing you to choices that are higher in sugar. |
| Stock up on protein-rich whole foods | Eat more meat, fish, eggs, full-fat dairy products, avocados, and nuts to curb sugar cravings. |
| Use less sugar in tea or coffee | Gradually reduce the amount of sugar you add to tea or coffee until you can cut it out altogether. |
| Use less sugar in recipes | Cut the sugar in your recipes by one-third to one-half. |
| Use flavour extracts | Use extracts, such as almond, vanilla, orange or lemon, to add a sweet scent without adding sugar. |
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What You'll Learn
Read labels and ingredient lists to identify added sugars
Reading labels and ingredient lists is a crucial step in identifying added sugars in your diet. Here are some detailed tips to help you become a savvy label reader:
Understand the Different Types of Sugar
Added sugars come in many forms and disguises. Familiarize yourself with the various names used for sugar on ingredient lists. Food manufacturers may use more than 60 different names for sugar, ranging from common terms like “sugar” and “syrup” to less obvious ones such as “dextrose,” “maltodextrin,” or “fructose.” Ingredients ending in “-ose,” such as sucrose, glucose, or maltose, are also forms of sugar. Additionally, be aware of sugar alternatives and naturally derived sweeteners, which can include cane juice, date sugar, fructose, glucose, and more.
Navigate the Nutrition Facts Label
The nutrition facts label on packaged foods and drinks is designed to help you make informed choices. In many countries, including Australia and New Zealand, nutrition labels are required to list the total sugar content. However, this may include both naturally occurring and added sugars. In the United States, the FDA has mandated that labels separately list added sugars, making it easier to identify them. Look for the line that says "Includes X g Added Sugers" under the total sugars on the nutrition facts panel.
Pay Attention to Ingredient Lists
Ingredient lists provide valuable information about the relative amounts of different components in a product. Ingredients are listed in descending order by weight, so if sugar or a sugar alternative appears near the top, the product likely contains a significant amount of added sugar. Additionally, be cautious of products marketed as "healthy" or "natural," as they may still contain sugar alternatives or natural sweeteners that can have similar effects on your body as regular sugar.
Consider Serving Sizes
When evaluating the sugar content of a food item, always take into account the serving size. Some products may seem low in sugar per serving, but if the serving size is unrealistically small compared to your typical consumption, you may be consuming more sugar than you realize. For example, a serving size of 1/4 cup for cereal may seem low in sugar, but if you usually eat a full cup, you're consuming four times the amount of sugar listed.
Compare and Choose Wisely
Use the nutrition facts label to compare similar products and make informed choices. Opt for products with lower added sugar content and be mindful of your daily sugar intake. According to the American Heart Association, the recommended daily sugar intake for women is no more than six teaspoons, and for men, it's no more than nine teaspoons. Additionally, choose whole foods, unsweetened beverages, and natural sweeteners like honey or maple syrup whenever possible.
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Limit sugar in beverages and opt for water
Sugar-sweetened beverages are the leading sources of added sugars in the US diet. These include regular sodas, fruit drinks, sports drinks, energy drinks, vitamin-enhanced water, and other flavored waters. Drinking water instead of these sugary drinks can help you maintain a healthy weight and reduce the risk of developing chronic diseases such as kidney disease, non-alcoholic fatty liver disease, and gout.
To reduce your sugar intake, it is important to identify the sources of added sugars in your diet. Sugar-sweetened beverages are a major contributor to the overall calories in your diet and can lead to weight gain, tooth decay, cavities, and an increased risk of type 2 diabetes, heart disease, stroke, and obesity-related cancers. By choosing water as your primary beverage, you can significantly reduce your sugar intake and improve your health.
Water is a healthy and low-calorie alternative to sugary drinks. It is important to stay hydrated, and water can help you do that without adding extra calories or sugar to your diet. If you find plain water boring, you can add slices of lime, lemon, or cucumber to it to enhance the flavor. You can also opt for unsweetened flavored water or add a splash of 100% juice to plain sparkling water for a refreshing, low-calorie drink.
Carrying a reusable water bottle with you can help you stay hydrated throughout the day and reduce your consumption of sugary drinks. Reading nutrition labels is also important when trying to limit sugar in beverages. Look for drinks that are low in calories, added sugars, and saturated fat. Energy drinks, for example, may contain large amounts of added sugar and caffeine, which can have potential health risks, especially for young people.
In addition to choosing water over sugary drinks, you can also reduce your added sugar intake by cutting back on the amount of sugar you add to beverages such as coffee or tea. Gradually decreasing the amount of sugar you add to these beverages can help your taste buds adjust to lower sugar levels. Artificial sweeteners should also be used with caution as they may be linked to imbalances in gut bacteria, leading to poor blood sugar control, increased food cravings, and weight gain.
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Reduce sugar intake gradually
Reducing your sugar intake gradually is a great way to cut down on sugar without experiencing difficult cravings or withdrawal symptoms. Here are some tips to help you gradually reduce your sugar intake:
Identify sources of added sugar
The first step is to identify the sources of added sugar in your diet. Start by reading nutrition labels on packaged foods and drinks. Added sugars go by many names, including fructose, dextrose, maple syrup, and cane juice. Look for these terms in the ingredients list to identify added sugars.
Reduce sugar in beverages
If you usually take sugar in your tea or coffee, gradually reduce the amount until you can cut it out altogether. You can also try switching to unsweetened iced tea, herbal teas, or flavouring your drinks with slices of lemon or ginger. Fruit juices and smoothies are also high in sugar, so limit your consumption to no more than 150 ml per day.
Cut back on sugar in cereals and breakfast options
If you add sugar to your cereal or porridge, try gradually reducing the amount. You can also alternate between sugary and plain cereals or mix them in the same bowl. Opt for wholemeal or granary bread instead of toast, and use less of your usual spreads like jam or honey.
Choose lower-sugar snacks
When shopping, look for lower-sugar versions of your favourite snacks. For example, swap chocolate for a lower-calorie hot chocolate drink, or choose plain currant buns or fruit scones instead of cakes. Go for smaller packs or normal-sized portions instead of family-sized bags.
Reduce sugar in recipes
When baking cakes, cookies, or brownies, cut the sugar in the recipe by one-third to one-half. You can also use flavour extracts like vanilla or almond to add sweetness without the sugar. Try using spices like cinnamon or nutmeg to enhance the flavour, or swap out sugar for an equal amount of unsweetened applesauce.
Increase protein and fibre intake
A diet high in protein and fibre can help reduce hunger and cravings. Include more protein-rich whole foods in your diet, such as meat, fish, eggs, avocados, and nuts. These foods will help you feel fuller for longer and reduce your sugar cravings.
Remember, gradual reduction is key. Focus on one change at a time and stick with it until it becomes a habit before moving on to the next. This will help ensure that your taste buds adjust and make the process more sustainable.
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Choose whole foods over processed alternatives
Choosing whole foods over processed alternatives is an effective way to reduce added sugars in your diet. Whole foods are generally less processed and contain fewer additives and artificial substances than ultra-processed foods.
Processed foods are often engineered to taste appealing, making it challenging to control your intake. Examples of ultra-processed foods include soft drinks, sugary cereals, chips, and fast food. These foods are major sources of added sugars in the average person's diet. By contrast, whole foods such as fruits, vegetables, legumes, whole grains, and meat contain natural sugars and provide essential nutrients like fiber, vitamins, minerals, and antioxidants.
To make the switch, try cooking from scratch whenever possible. Simple meals like marinated meats and roasted vegetables are delicious and satisfying. When shopping, opt for whole, unprocessed ingredients like fruits, vegetables, nuts, beans, and fish. Choose full-fat, whole-food options over low-fat, processed versions. For instance, select full-fat dairy products instead of low-fat options that may be sweetened with refined sugar.
Additionally, be mindful of hidden sugars in condiments and sauces like ketchup, barbecue sauce, and sweet chili sauce. These can contain significant amounts of sugar, so opt for "no added sugar" varieties when possible. When it comes to beverages, water is always the best choice, but you can also explore alternatives like unsweetened iced tea or herbal teas.
Remember, making gradual changes can lead to long-lasting results. Start by reducing your intake of the largest source of added sugar in your diet, and gradually work towards eliminating it. This approach will help you successfully reduce added sugars and improve your overall health.
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Eat fruit for dessert
Dessert is often associated with sweet treats like cakes, pies, and ice cream, which are loaded with added sugars. If you have a sweet tooth, it can be challenging to cut back on sugar. However, eating fruit for dessert is a great way to satisfy your sugar cravings while reaping the health benefits of nature's candy.
Fruit is naturally sweet, and its sweetness can help curb your sugar cravings. Opt for fruits that are slightly higher in sugar, such as mangoes or grapes, or go for berries, which are packed with antioxidants and fiber, keeping you feeling fuller for longer. You can also add fruit to yogurt to make it a more satisfying snack. Additionally, dried fruit can be a great option, but be mindful that some dried fruits are sweetened, so choose the unsweetened variety whenever possible.
By swapping sugary desserts for fruit, you not only reduce your sugar intake but also increase your fiber, vitamin, and mineral intake. This simple swap can make a significant difference in your overall health and help you avoid the negative consequences of excessive sugar consumption, such as weight gain, increased appetite, and an elevated risk of chronic health conditions.
Remember, variety is key, so experiment with different fruits and combinations to keep your taste buds excited. You can also incorporate spices and flavor extracts, like cinnamon or vanilla, to enhance the sweetness of your fruit dessert without adding any extra sugar.
Making this one small change to your diet can be a great starting point on your journey to reducing added sugars.
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Frequently asked questions
According to the Heart and Stroke Foundation, added sugars should make up no more than 10% of your total calorie intake per day, and ideally less than 5%. This can be achieved by reducing your consumption of sugary drinks, such as soft drinks, fruit juices, and milkshakes, and opting for water, unsweetened iced tea, or diet drinks instead. You can also cut down on added sugars by gradually reducing the amount of sugar you add to tea or coffee, or by swapping to sweeteners or herbal teas.
Added sugars can be identified by reading the nutrition facts label and ingredients list on packaged foods. If sugar is listed as one of the first ingredients, the product is likely high in sugar. Added sugars can be listed under various names, including fructose, glucose, sucrose, honey, maple syrup, and corn syrup.
Alternative sweeteners that can be used in place of added sugars include low-calorie sugar substitutes such as sucralose and aspartame, or natural sweeteners such as fruit, vanilla extract, or cinnamon.
Lack of sleep has been linked to higher consumption of sugary foods and drinks. Poor sleep can predispose individuals to choose foods that are higher in sugar, fat, salt, and calories. Therefore, getting adequate sleep may help reduce cravings for sugary foods and improve your ability to make healthier food choices.
