Milly Gaines
Reducing sugar intake is essential for maintaining a healthy diet and lowering the risk of health issues. Excessive sugar consumption is linked to increased appetite, weight gain, and tooth decay. To reduce sugar intake, individuals should limit sugary drinks, read nutrition labels, opt for lower-sugar alternatives, increase protein intake, improve sleep habits, and choose whole foods over processed options. Additionally, condiments and sauces often contain high amounts of added sugar, so opting for no added sugar varieties can significantly reduce sugar intake. While it can be challenging to cut down on sugar, making gradual changes and treating yourself occasionally can help in adopting a healthier diet.
How to reduce sugar in your daily diet
| Characteristics | Values |
|---|---|
| Daily sugar intake recommendation | 5% of energy from food and drink (30g/day for ages 11+) |
| Average daily sugar intake | 13-22g (270 calories or 17 teaspoons) |
| Sources of added sugar | Sugary drinks, grain-based desserts, sauces, cereals, soups, ready meals, etc. |
| Alternative drinks | Water, sugar-free drinks, low-fat milk, herbal tea, etc. |
| Alternative snacks | Whole fruit, nuts, plain popcorn, rice cakes, crackers with low-fat cheese, etc. |
| Other tips | Get good sleep, eat protein-rich foods, choose whole foods, read nutrition labels, reduce sugar in recipes, etc. |
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What You'll Learn
Avoid sugary drinks, opt for water, low-fat milk, or herbal teas
One of the first steps to reducing sugar in your daily diet is to address your liquid diet. While it is easy to identify and avoid foods with high sugar content, such as cookies and cakes, it is often overlooked how much sugar is in the beverages we consume daily. Sugary drinks, including sodas, sports drinks, energy drinks, sweetened teas, fruit juices, and smoothies, are a major source of added sugar in our diets.
A can of regular cola, for example, contains 7 teaspoons of sugar (35g). To reduce sugar intake, it is recommended to switch to healthier alternatives like water, low-fat milk, or herbal teas. Water can be infused with slices of lemon, cucumber, or mint for added flavour. Herbal teas, such as chamomile and cinnamon tea, have been shown to have beneficial effects on blood sugar regulation. Black tea, in particular, may help manage blood sugar levels.
If you're craving something fizzy, sparkling water is a great sugar-free option, with various flavours available. For coffee lovers, try adding cinnamon or nutmeg instead of sugar, or experiment with different types of milk, such as almond, soy, or hazelnut.
By making these simple switches, you can significantly reduce your sugar intake and improve your overall health.
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Limit sauces and condiments, choose no added sugar options
Sauces and condiments can be a major source of added sugar in your diet. For example, a 1-tablespoon (17-gram) serving of ketchup contains about 1 teaspoon (5 grams) of sugar, making ketchup about 29% sugar, which is more than ice cream. Similarly, barbecue sauce, spaghetti sauce, and sweet chili sauce are also high in added sugars.
To reduce your sugar intake, it is important to limit your consumption of these sauces and condiments. Start by reducing the amount you use, or look for low-sugar alternatives. When shopping, read the labels and opt for products labelled "no added sugar" or "reduced sugar".
Some sauces and condiments that are typically low in sugar include:
- Mustard: Most mustards contain little to no sugar and are packed with flavour and antioxidants.
- Oil and vinegar: Combining oil and vinegar creates a tangy condiment that can be drizzled over salads, meats, and vegetables.
- Salsa: Salsa is a great low-calorie, low-sugar alternative to other sauces. Two tablespoons of salsa have only 10 calories.
- Tahini: Tahini is a minimally processed, nutrient-dense condiment that can be used as a low-sugar alternative.
- Guacamole: Guacamole is made from wholesome ingredients and is a healthy, low-sugar option.
In addition to limiting sauces and condiments, you can also reduce added sugars in your diet by choosing unsweetened beverages and limiting your consumption of sugary drinks, such as soda, juice, and milkshakes.
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Eat more protein and fibre, less sugar cravings
Eating more protein and fibre is a great way to reduce sugar cravings.
Firstly, it is important to understand why we crave sugar. Sugar is a simple carbohydrate that gives us a quick energy boost. When we eat sugar, our blood sugar levels rise, causing the pancreas to release insulin, which transports the sugar into our blood cells. This process causes a spike and then a dip in blood sugar levels, which can lead to cravings.
Protein helps to slow down digestion and reduce these post-meal blood sugar spikes by slowing the rate at which cells absorb sugar. This stabilises blood sugar levels and prevents cravings. Good sources of protein include meat, fish, eggs, full-fat dairy, avocados, and nuts. It is also beneficial to space out your protein intake evenly throughout the day. For example, if your daily requirement is 75 grams of protein, you could eat 15 grams over five meals or snacks.
Fibre also helps to reduce sugar cravings by keeping you feeling fuller for longer. Whole grains, fruits, and vegetables are good sources of fibre. When eating bread, opt for wholemeal or granary varieties, which are higher in fibre than white bread. Fruit is another excellent source of fibre and can satisfy your sweet tooth. Try eating fruit for dessert or snacking on fresh or dried fruit when sugar cravings hit.
In addition to eating more protein and fibre, there are other ways to reduce sugar cravings. Firstly, it is important to get enough sleep. Lack of sleep has been linked to higher sugar intake. Secondly, try to pay attention to hunger cues and eat regularly. Waiting too long between meals can lead to sugar cravings. Finally, if you are craving sugar, give in a little. Have a small amount of what you are craving, such as a cookie or a piece of dark chocolate, and savour it slowly.
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Get better sleep, avoid high-sugar food choices
A good night's sleep is incredibly important for your health. Poor sleep has been linked to depression, poor concentration, reduced immune function, and obesity. Lack of sleep may also affect the types of food you eat, making you more likely to choose foods that are high in sugar, fat, salt, and calories.
Sugar can impact your sleep in a few ways. Firstly, consuming sugar can disrupt the balance of hormones and neurotransmitters that regulate your sleep, such as cortisol, melatonin, and serotonin. This can lead to sleep disturbances and a decrease in slow-wave sleep, which is the deepest and most restorative stage of sleep. Secondly, sugar can cause a spike and subsequent crash in blood sugar levels, which may cause you to wake up during the night feeling hungry or thirsty. Additionally, sugar can stimulate your brain, making it harder to fall asleep and potentially leading to insomnia.
To get better sleep and avoid high-sugar food choices, try the following:
- Limit your consumption of added sugars. The American Heart Association recommends that women limit their added sugar intake to 6 teaspoons per day, while men should aim for 9 teaspoons or less. This can be challenging as added sugars are often hidden in processed foods.
- Be mindful of when you eat sweets. It's best to have a sweet treat after a balanced meal, as the fiber and protein in the meal will help prevent blood sugar spikes. Having dessert at lunchtime gives your body more time to burn off the sugar before bed, reducing its disruptive effect on sleep.
- Choose healthier alternatives to sugary drinks. Replace soda and juice with low-fat milk, carbonated water, unsweetened iced tea, or flavored water with slices of lemon, cucumber, or mint.
- Eat fruit for dessert instead of cakes or cookies. Add some Greek yogurt for a creamy texture and a boost of protein.
- Opt for high-protein snacks. Eating protein-rich whole foods, such as meat, fish, eggs, full-fat dairy, avocados, and nuts, can help curb sugar cravings.
- Maintain a consistent sleep schedule. Going to bed and waking up at the same time each day can improve your overall sleep quality and reduce the need for high-sugar snacks to boost energy levels throughout the day.
- Prioritize a healthy gut. A diet high in added sugars can lead to unhealthy changes in your gut microbiota and increase inflammation. Focus on a low-sugar, high-fiber diet with whole, unprocessed foods to promote a healthy gut and better sleep.
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Read nutrition labels, choose lower-sugar options
Nutrition labels are a great way to identify the amount of sugar in your food and make healthier choices. They are especially important for people with diabetes, who need to regulate their carbohydrate intake.
Firstly, it is important to understand the serving size. This is usually listed at the top of the nutrition label and provides a clear measurement, such as cups, pieces, grams or millilitres. All the nutritional values are based on this amount. For example, if the serving size is one cup, and you eat two cups, you are consuming double the nutritional values listed.
The total carbohydrate amount includes sugar, starch and fibre. The nutrition label will also break down each type of carbohydrate. The amount of fibre you need depends on your age and gender, with healthy adults needing between 25 and 38 grams a day.
When looking at the sugar content, you should pay attention to the 'added sugars'. These are sugars added during processing and preparation, and are different from sugars naturally found in foods like yoghurt and fruit. Added sugars are common in things like soda, candy and baked goods, but they can also be added to foods you might not expect, like sauces.
To reduce your sugar intake, look for foods with a lower percentage daily value (%DV) of added sugar. A %DV of 5 or lower is considered low, and a %DV of 20 or higher is considered high.
Some packaging uses a colour-coded system, making it easy to choose foods that are lower in sugar. Look for more 'greens' and 'ambers', and fewer 'reds'.
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Frequently asked questions
The World Health Organization recommends that less than 5% of your daily calorie intake should come from added sugars. For an adult, this is no more than 30g of added sugar per day.
Sugary drinks, such as soda, fruit juice, and sports drinks, are the main source of added sugars in the diet. Other high-sugar foods include ketchup and other sauces, cereals, baked goods, and sweets.
Try swapping sugary drinks for water, unsweetened tea, or low-fat milk. Eat more whole foods, such as fruits, vegetables, and whole grains, which are processed and have no added sugar. Read nutrition labels and choose products with lower sugar content. When baking, reduce the amount of sugar in the recipe or use spices and extracts to add sweetness instead.
Reducing sugar intake can help improve dental health, lower the risk of weight gain and obesity, and promote better sleep. It can also help reduce the risk of health conditions such as insulin resistance.
Eat more protein-rich foods, such as meat, fish, eggs, and nuts, as protein has been shown to reduce food cravings. Get adequate sleep, as lack of sleep can lead to higher sugar consumption. Finally, try to satisfy your sweet tooth with lower-sugar options, such as fruit or low-calorie sweeteners.
