Leena Watts
Sugar consumption has soared in the United States, and research indicates that an overabundance of sugar is the number one problem in modern diets. Eating too much sugar can lead to obesity, type 2 diabetes, heart disease, cancer, and tooth decay. The World Health Organization recommends that less than 5% of calories should come from added sugar for optimal health. This equates to around 30g or less per day for anyone aged 11 and older. To reduce sugar intake, it is important to identify the main sources of added sugar in your diet, which often include sweetened beverages, desserts, coffee, tea, candy, breakfast cereals, and ultra-processed foods. Simple ways to cut down on sugar include swapping sugary drinks for water or sugar-free alternatives, reducing sugar in tea or coffee, limiting fruit juice intake, choosing whole foods over processed options, and using low-calorie sweeteners or natural fruit to satisfy your sweet tooth.
How to replace sugar in your diet
| Characteristics | Values |
|---|---|
| Avoid sugary drinks | Choose water, sugar-free or no-added-sugar drinks, lower-fat milk, or herbal teas |
| Avoid ultra-processed foods | Cook from scratch using whole foods, or choose canned foods without added sugar |
| Avoid sugar in tea or coffee | Gradually reduce the amount of sugar, or switch to sweeteners |
| Avoid sugar in breakfast cereals | Choose lower-sugar cereals, porridge oats, or add fruit for sweetness |
| Avoid dried fruit | Enjoy at mealtimes, e.g. as dessert, to prevent tooth decay |
| Avoid fruit juice and smoothies | Limit to 150ml per day, or flavour water with a slice of fruit instead |
| Avoid desserts | Only have dessert occasionally, e.g. after an evening meal or on weekends |
| Avoid sugar in baking | Reduce sugar in recipes by 1/3 to 1/2, use flavour extracts, spices, or unsweetened applesauce |
| Choose natural sugars | Enjoy the sweetness of natural sugars in fruits |
| Use low-calorie sweeteners | Use as a short-term solution to train your palate to enjoy less sweetness |
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What You'll Learn
- Avoid ultra-processed foods, like soft drinks, sugary cereals, chips, and fast food
- Choose natural sugars from fruits instead of adding sugar to foods
- Reduce sugar intake from beverages, like soda, sports drinks, and sweetened teas
- Cut down on desserts and sweet snacks, which are loaded with sugar
- Cook from scratch using whole foods to control the amount of added sugar
Avoid ultra-processed foods, like soft drinks, sugary cereals, chips, and fast food
Soft drinks, sugary cereals, chips, and fast food are all examples of ultra-processed foods, which are prepared foods that contain salt, sugar, fat, and additives in combinations that are engineered to taste good. These foods are often high in sugar and can lead to various health issues such as obesity, type 2 diabetes, heart disease, and tooth decay.
To avoid soft drinks, try switching to water, herbal tea, or unsweetened sparkling water with a slice of lemon or lime. If you're craving something sweeter, opt for naturally-sweetened drinks like fruit-infused water or unsweetened plant-based milk with a dash of cinnamon or vanilla. You can also make your own healthy smoothies by blending fresh fruits and vegetables with water or milk. Just remember that even healthy-sounding drinks like smoothies and fruit juices can contain a lot of sugar, so always check the label.
When it comes to sugary cereals, the best way to avoid them is to not buy them in the first place. Instead, opt for plain oatmeal, unsweetened granola, or homemade muesli. If you're craving something sweet, add fresh or dried fruit, a drizzle of honey, or a sprinkle of cinnamon to your cereal. You can also make your own granola by mixing rolled oats with nuts, seeds, and dried fruit, and baking them in the oven with a small amount of honey or maple syrup.
Chips are often a source of addiction, with their crunchy texture and salty taste. To avoid them, identify your triggers, such as stress or boredom, and find healthier alternatives to cope with these emotions, like going for a walk or doing yoga. You can also try eating more satisfying and nutritious foods, such as whole-food snacks like nuts, seeds, or vegetable sticks with hummus. If you're craving something crunchy, try organic blue corn tortilla chips, which are non-GMO and have cleaner ingredients.
Fast food is designed to be highly palatable and addictive, with high levels of sugar, salt, saturated fat, and additives. To avoid it, plan your meals in advance and always have healthy options readily available. Cook your meals at home using whole foods and simple preparations like marinated meats and roasted vegetables. Canned foods can also be a convenient and inexpensive option, but be mindful of their sugar content. When eating out, opt for restaurants that offer healthier options and watch out for hidden sugars in sauces and dressings.
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Choose natural sugars from fruits instead of adding sugar to foods
Natural sugars found in fruits are a great alternative to added sugars. Fruits contain essential nutrients such as potassium, vitamin C, and folate, which are beneficial to your health. The fiber in fruit helps you feel full, supports digestive health, and prevents blood sugar spikes.
When choosing fruits, opt for whole fruits such as fresh, frozen, canned, or dried varieties. Whole fruits contain fiber, which helps slow down the digestion of natural sugars, keeping your blood glucose levels stable. If you're buying canned fruit, choose those canned in water or natural juice without added sugar. Avoid fruit canned in syrup, especially heavy syrup, as these contain high amounts of added sugar.
You can also use fruits to replace added sugar in recipes. For example, instead of adding sugar to your oatmeal or cereal, try adding sliced bananas, dried fruit, or berries. You can also puree or mash canned or very ripe fresh fruit before adding it to recipes. For every half cup to one cup of sugar in a recipe, you can substitute an equal amount of fruit.
In addition to whole fruits, 100% fruit juice is also a source of natural sugar. However, when fruit is juiced, the sugars are released and can damage your teeth. Limit your intake of fruit juice and smoothies to no more than 150 ml per day, and drink them with meals to reduce the risk of tooth decay.
By choosing natural sugars from fruits instead of adding sugar to your foods, you'll be providing your body with essential nutrients and maintaining stable blood glucose levels. This will help you avoid the sugar rush and subsequent crash associated with added sugars.
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Reduce sugar intake from beverages, like soda, sports drinks, and sweetened teas
Reducing sugar intake from beverages is a great way to improve your health. Sugar-sweetened drinks are a major source of added sugar in the diet, and they have been linked to adverse effects on health. Here are some detailed tips to help you reduce your sugar intake from beverages:
Choose water instead
Water is the best choice for hydration as it is sugar-free and readily available. Carry a refillable water bottle with you to make water your go-to choice. If you prefer carbonation, try seltzer or sparkling water. You can also add slices of your favourite fruits or a splash of fruit juice to flavour your water.
Reduce sugar in tea and coffee
If you take sugar in your tea or coffee, gradually reduce the amount until you can cut it out altogether. You can also try swapping to low-calorie sweeteners or natural sweeteners like honey as a short-term solution while you train your palate to enjoy less sweetness. Explore herbal teas with new flavours or make your own infusions with hot water and slices of lemon or ginger.
Limit fruit juices and smoothies
While fruit juices and smoothies contain vitamins and minerals, they can also be high in sugar. Limit your combined intake of these drinks to no more than 150ml per day. When drinking fruit juice, be mindful that your body quickly absorbs the calories, resulting in rapid blood sugar spikes that can leave you feeling tired and craving more sugar.
Cut back on soda, sports drinks, and sweetened teas
These drinks are often loaded with added sugars. If you regularly consume them, slowly reduce your intake by incorporating less-sweetened alternatives. For example, mix half sweetened iced tea with half unsweetened iced tea, gradually decreasing the amount of sweetened beverage over time.
Be mindful of ultra-processed drinks
Soft drinks, energy drinks, and sweetened juices are examples of ultra-processed drinks that are engineered to taste appealing, making it challenging to moderate intake. Opt for simple preparations like infusions or sparkling water with fruit slices to satisfy your thirst without the excess sugar.
Remember, reducing sugar intake from beverages is a process. Pick one change to commit to for a couple of weeks, and gradually add new habits to reach your sugar intake goals without feeling overwhelmed.
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Cut down on desserts and sweet snacks, which are loaded with sugar
Desserts and sweet snacks are loaded with sugar and provide little nutritional value. They cause blood sugar spikes, leaving you feeling tired and hungry and craving more sugar. To cut down on these, you can try the following:
- Opt for low-sugar desserts, such as fresh or baked fruit, which can reduce your sugar intake and increase your fibre, vitamin, mineral, and antioxidant intake.
- If you're craving something sweet, try a healthier snack option without added sugar, such as fresh or tinned fruit (in juice, not syrup), unsalted mixed nuts, plain popcorn, rice cakes, or crackers topped with lower-fat cheese or lower-sugar yoghurt.
- When buying packaged foods, read the labels and choose options with lower sugar content. Look for "no added sugar" or "low sugar" labels.
- If you're baking cookies, brownies, or cakes, reduce 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.
- Instead of eating chocolate, biscuits, or cake every day, try having these treats less often. That way, you might even enjoy them more when you do indulge.
- Choose a diet based on whole foods rather than highly processed alternatives, which are often loaded with added sugars.
- If you're craving something sweet after a meal, ask yourself if you really need dessert. You could make a rule to only have dessert after your evening meal or only on weekends.
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Cook from scratch using whole foods to control the amount of added sugar
Cooking from scratch using whole foods is an effective way to control the amount of added sugar in your diet. Whole foods are those that remain in their natural state, with little to no processing, and are not manipulated to be addictive like many foods containing added sugar. They are also not produced in a factory, which is where processed foods are primarily made.
Preparing meals from scratch using whole foods can seem daunting, especially if you are used to the convenience of packaged or pre-made meals. However, there are many easy-to-follow recipes that use just a few fresh ingredients and can be prepared quickly. For example, simple preparations like marinated meats and roasted vegetables can be delicious and healthy.
Whole foods to include in your diet are:
- Dark leafy greens (spinach, kale, Swiss chard, bok choy)
- Fresh and frozen fruits (grapefruit, oranges, berries, bananas, apples)
- Healthy fats (avocados, walnuts, almonds, chia seeds, olive oil)
- Whole grains (quinoa, barley, amaranth, brown rice)
- Poultry and fish
- Beans, lentils or tofu
- Whole wheat couscous, barley, whole grain breads
- Plain lower-fat milk, plain yogurt and cheeses
When cooking from scratch with whole foods, it is important to limit obvious sources of sugar, such as desserts and sodas, as well as be aware of hidden sugars in common foods like sauces, low-fat foods, and processed snacks. Reading product labels can be helpful in lowering your added sugar intake, as you can see how much sugar is in a product and whether it is a natural or added sugar.
By cooking from scratch using whole foods, you can reduce your added sugar intake and improve your overall health.
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Frequently asked questions
You can replace sugar in your diet by swapping it for natural sugars found in fruits. Try adding chopped fruit to your breakfast cereal or porridge, or sprinkling a small amount of coarse sugar on top of baked goods to deliver an extreme burst of sweetness with each bite.
You can use low-calorie sweeteners as an alternative to sugar. Sugar-free or no-added-sugar drinks are also a good alternative to sugary drinks.
Many packaged products fall into a nutritional grey zone, such as tortillas and granola bars, which may be made with whole grains but also contain lots of sugar. Other examples include flavoured yoghurt, bottled Frappuccinos, sports drinks, and smoothies.
The World Health Organization recommends that less than 5% of your daily calories should come from added sugar for optimal health. This is about 30g a day for anyone aged 11 and older.
