Milly Gaines
Processed sugar is linked to a higher risk of various diseases, including obesity, type 2 diabetes, heart disease, and cancer. It can also speed up the aging process. The World Health Organization recommends that less than 5% of calories should come from added sugar for optimal health. To remove processed sugar from your diet, it's important to identify and clear out foods and drinks high in sugar. This includes sugary drinks, packaged foods, and prepackaged foods with added sugars. You can replace these with whole foods like fruits, vegetables, seeds, and nuts, and drink more water. It's also beneficial to cook meals from scratch, allowing you to control the amount of sugar added. Gradually reducing sugar intake can help retrain your palate to enjoy less sweet foods and drinks.
How to remove processed sugar from your diet
| Characteristics | Values |
|---|---|
| Recommended daily intake | Women: 6 teaspoons (25 grams / 100 calories) per day; Men: 9 teaspoons (36 grams / 150 calories) per day; Children under 2 years: 0 teaspoons |
| Identify and eliminate | Identify sugary foods and drinks and clear them out of your pantry. |
| Retrain your palate | Gradually reduce sugar intake to retrain your palate to enjoy less sweet foods and drinks. |
| Read labels | Check nutrition labels for added sugars and limit consumption accordingly. |
| Drink water | Drink water instead of sugary drinks, including soda, sports drinks, and fruit juices. |
| Limit alcohol | Limit alcoholic drinks, especially those with added sugar. |
| Choose whole foods | Opt for whole foods like fresh fruits, vegetables, seeds, and nuts instead of packaged, processed foods. |
| Cook from scratch | Cook meals from scratch to avoid added sugars found in ultra-processed foods. |
| Use natural sweeteners | Replace sugar with natural sweeteners like fruit, vanilla, or cinnamon. |
| Low-calorie substitutes | Use low-calorie sugar substitutes as a short-term solution. |
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What You'll Learn
Avoid packaged, processed foods. Opt for whole foods
It is important to note that not all processed foods are unhealthy. For example, olive oil and avocado oil are considered healthy even though they are derived from processed whole foods. However, ultra-processed foods, which have been through multiple stages of processing, are often high in calories, salt, fat, and added sugars. They also contain additives such as preservatives, sweeteners, emulsifiers, flavour enhancers, and thickeners.
Ultra-processed foods are typically packaged, shiny, and found at fast-food restaurants and gas stations. They are usually high in added sugars and include sweetened breakfast cereals, packaged baked goods, and sweetened beverages. These foods are designed to be hyper-palatable, making it hard to stop eating them.
To avoid these ultra-processed foods, it is best to opt for whole, nutrient-dense foods. These include fruits, vegetables, and wholegrain or higher-fibre starchy carbohydrates such as wholewheat pasta, brown rice, and whole oats. When cooking, use whole grains and frozen vegetables, and flavour your food with spices and herbs instead of sugar.
Cooking at home is a great way to reduce your consumption of ultra-processed foods. You can also try to cut down on the amount of sugar you add to your food and drinks. This will help you retrain your palate to enjoy less sweet foods and drinks.
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Cut down on sugary drinks
To cut down on sugary drinks, it is important to understand how much sugar you are consuming. Research your drinks of choice to understand their sugar content. For example, a can of regular cola contains 7 teaspoons of sugar (35g). A can of soda typically contains up to 12 grams of sugar. The average American consumes 19.5 teaspoons of sugar every day, which is about 66 pounds of added sugar per person per year.
Once you have an understanding of your current consumption, you can start to cut down. Try to replace one sugary drink per day with water, unsweetened iced tea, or other unsweetened beverages. You could also try flavoured sparkling water, but be sure to read the label to ensure there are no added sugars. Drinking water is the healthiest option, and you can add interest by infusing it with fruits or herbs, such as mint or basil. If you are finding it difficult to cut down, you can use low-calorie sweeteners as a short-term solution while you train your palate to enjoy less sweet drinks.
If you are a soda drinker, you could switch to diet sodas, but these still contain sugar. A better option is to cut down on the number of sodas you drink. If you usually drink three cans a day, try drinking two cans a day for two weeks. Once you get used to that, switch to one can a day for another week or so, then one can every other day.
Fruit juice can also be high in sugar, and it is recommended that your combined total of fruit juice, vegetable juice, and smoothies should not be more than 150ml a day.
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Cook from scratch. Avoid canned foods
Cooking from scratch is an important step in reducing your processed sugar intake. When you cook from scratch, you have control over the ingredients used and can avoid adding sugar and other unhealthy additives. Preparing simple meals, such as marinated meats and roasted vegetables, can be a delicious and healthy option.
Whole foods, such as fruits, legumes, whole grains, vegetables, and meat, are not processed or refined and are free of additives and artificial substances. By choosing these whole foods over ultra-processed options, you can significantly reduce your sugar intake. Ultra-processed foods, including canned foods, often contain high levels of added sugar, salt, and fat, which can negatively impact your health.
Canned foods can be convenient and inexpensive, but they often contain significant amounts of added sugar. It is important to read the labels and choose canned products packed in water or labelled "no added sugar". If you do purchase canned goods with added sugar, rinsing them in water before consumption can help remove some of the sugar.
Preparing meals from scratch may take more time and effort, but it is a worthwhile investment in your health. By cooking with whole foods and avoiding canned alternatives, you can significantly reduce your processed sugar intake and improve your overall well-being. This approach also allows you to be creative in the kitchen and experiment with different ingredients and recipes to find what works best for your taste preferences and health goals.
Additionally, planning and preparation are key to success. Stock your refrigerator and cabinets with healthy alternatives to processed snacks. Set aside time for meal prep and cook portions of healthy meals in advance to avoid the convenience of fast food. By making these conscious choices, you can effectively reduce your processed sugar intake and improve your dietary habits.
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Use low-calorie sweeteners
Sugar substitutes are a great way to reduce your intake of processed sugar. These substitutes are low-calorie or calorie-free and can be significantly sweeter than table sugar. They can be a good bridge to cutting down on added sugars, as they mimic the sweetness of sugar.
Some examples of low-calorie natural sweeteners include stevia, erythritol, and monk fruit. These are generally regarded as safe by the FDA and have been used for medicinal and culinary purposes for centuries. For example, stevia is a sweetener extracted from the leaves of the Stevia rebaudiana plant, which is native to South America. It is hundreds of times sweeter than sugar, yet it has virtually no calories. Similarly, erythritol is a sugar alcohol found naturally in certain fruits. It tastes very similar to sugar but does not spike your blood sugar or insulin levels. Monk fruit is another plant-derived sweetener with a flavour very similar to regular sugar.
Sugar substitutes can be useful in the short term as you train your palate to enjoy less sweet foods and drinks. However, it is important to note that consuming high amounts of sugar substitutes long-term may be harmful to your health. While they are low in calories, they do not provide the vitamins, fibre, minerals, or antioxidants found in natural sugars.
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Eat fruits and vegetables
Eating fruits and vegetables is a great way to reduce your processed sugar intake. Firstly, they are naturally sweet, so they can satisfy your sugar cravings without the negative health effects of processed sugar. Secondly, they are whole foods, which are preferable to highly processed alternatives that often contain high levels of added sugar.
Fruits and vegetables are also a good source of fibre, which can help to reduce inflammation in the body and prevent the absorption of sugar into your liver. You should aim to eat at least 25 grams of fruits and vegetables per day. When choosing your fruits and vegetables, opt for fresh, frozen, dried, or canned varieties. If you choose canned, make sure they are packed in water or natural juice without added sugar, and always check the label carefully. Many dried fruits and canned fruits are sweetened, so choose the unsweetened options. If you buy canned fruits or vegetables with added sugar, you can remove some of it by rinsing them in water before consumption.
When preparing meals, try to include a vegetable with every dish. If you are having fruit, opt for low-carb varieties, such as berries. You can also add fruit to your breakfast cereal instead of sugar, or have fruit with plain yoghurt. If you are making a smoothie, remember that your combined total of drinks from fruit juice, vegetable juice, and smoothies should not exceed 150ml per day.
Finally, getting a full night's sleep may help you make better food choices, as one study found that people who went to bed early and got enough sleep consumed more fruits and vegetables than those who did not.
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Frequently asked questions
Start by identifying sugary foods and drinks in your pantry and clearing them out. You can also replace sugary drinks such as soda with water, or try a flavoured sparkling water. Eating fruits and vegetables can help satisfy your sugar cravings, and you can also try low-calorie sweeteners as a short-term solution.
The World Health Organization recommends that less than 5% of your daily calories should come from added sugar. For context, a can of soda contains up to 12 grams of sugar, which is close to a day's worth. The average American consumes 19.5 teaspoons of added sugar per day, which is significantly more than the recommended amount.
Sugar substitutes include low-calorie sweeteners such as honey, brown sugar, and maple syrup. However, these should be used mindfully as excessive consumption can also lead to weight gain and health issues.
Cooking meals from scratch using whole foods such as fruits and vegetables, seeds, and nuts can help you control your sugar intake. Reading nutrition labels is also important so that you are aware of the sugar content in the products you consume.
