Leena Watts
Sugar is everywhere, and it can be challenging to eliminate it from your diet. Eating too much sugar can lead to obesity, type 2 diabetes, heart disease, high blood pressure, liver disease, and tooth decay. To visually eliminate sugar from your diet, you can start by identifying and removing sugary foods and drinks from your pantry and fridge. Opt for whole foods and fresh fruits and vegetables, and read nutrition labels to become more aware of the sugar content in the food you buy. Choose water over sugary drinks, and reduce your consumption of sugar in tea and coffee gradually. When baking, you can cut the amount of sugar in a recipe by half or use flavour extracts and spices instead.
How to visually eliminate sugar from your diet
| Characteristics | Values |
|---|---|
| Drinks | Swap sugary drinks for water, sugar-free or no-added-sugar drinks, unsweetened iced tea, or lower-fat milk. |
| Tea and coffee | Gradually reduce the amount of sugar until you can cut it out, or try sweeteners or herbal teas. |
| Fruit juice | Fruit juice should not exceed 150ml per day. |
| Breakfast | Try wholemeal or granary bread with less jam, marmalade, honey or chocolate. Opt for lower-sugar cereals or porridge oats with fruit instead of sugar. |
| Snacks | Choose snacks without added sugar, such as fresh or tinned fruit, unsalted nuts, plain popcorn, rice cakes, or lower-sugar yoghurts. |
| Sauces and condiments | Many sauces and condiments are high in sugar, such as ketchup, barbecue sauce, and sweet chilli sauce. Look for "no added sugar" options. |
| Baking | Cut the sugar in recipes by one-third to one-half and use flavour extracts, spices, unsweetened applesauce, or low-calorie sweeteners instead. |
| Prepackaged foods | Opt for whole foods and read nutrition labels to identify added sugars. |
| Desserts | Choose fresh or baked fruit instead of grain- and dairy-based desserts. |
| Dining out | Avoid glazed, honey-dipped, sticky, and BBQ dishes when eating out. |
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What You'll Learn
Identify and cut out sugary foods and drinks
Sugar is added to a wide variety of foods and drinks, and it can be challenging to slash these added sugars from your diet. However, there are several ways to identify and cut them out.
Firstly, it is important to note that nearly a quarter of the added sugar in our diets comes from sugary drinks, such as sodas, sports drinks, energy drinks, sweetened teas, and others. Therefore, one of the easiest ways to cut out sugar is to swap these drinks with water, sugar-free or no-added-sugar drinks, unsweetened iced tea, or lower-fat milk. Fruit juices can also be high in sugar, so it is recommended to limit your intake to a small glass (150ml) per day.
Secondly, many prepackaged and ultra-processed foods contain high amounts of added sugar, including canned foods, sauces, condiments, and cereals. Therefore, it is advisable to opt for whole foods, such as fresh fruits, vegetables, seeds, and nuts, and to cook from scratch when possible. When buying prepackaged foods, read the nutrition labels and choose products with the lowest amounts of added sugars. Look for ingredients such as cane sugar, syrup, nectar, words ending in "-ose", and fruit juice concentrate, which indicate the presence of added sugars.
Thirdly, when it comes to snacks, opt for healthier options that are naturally sweet, such as fresh or tinned fruit (in juice, not syrup), unsalted nuts, plain popcorn, rice cakes, or lower-sugar yogurts. If you are not ready to give up sugary snacks completely, you can still reduce your sugar intake by having smaller portions or sharing with someone else.
Finally, if you add sugar to your beverages or foods, such as tea, coffee, or cereal, try to gradually reduce the amount until you can cut it out altogether. You can also experiment with sweeteners, herbal teas, or adding a slice of lemon or ginger to your drinks for extra flavour.
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Swap sugary drinks for water
Sugar-sweetened beverages (SSBs) are a major source of added sugar in the diet, with nearly a quarter of added sugars coming from sugary drinks. These drinks offer no essential nutrients, vitamins, or minerals and contribute to obesity, type 2 diabetes, heart disease, and tooth decay.
Water is a healthy and inexpensive alternative to sugary drinks. It has zero calories, sugar, or fat and helps boost your metabolism, aiding in weight loss. Water also improves blood circulation, digestion, and the absorption of essential nutrients, preventing muscular cramps, headaches, constipation, kidney stones, and other illnesses.
Drinking water also helps to reduce the risk of obesity in children and cardiovascular disease in adults. Water is a natural appetite suppressant, and drinking two glasses of water before meals can help dieters lose weight. Staying hydrated is important for optimal brain function, and water helps enhance focus, concentration, and memory power, while also reducing daytime fatigue.
For adults with type 2 diabetes, replacing sugary drinks with water is linked to lower rates of early death due to cardiovascular disease (CVD) and other causes. Research has shown that participants with the highest intake of SSBs (more than one serving per day) had a 20% increased risk of death from any cause compared to those with the lowest intake (less than one serving per month). In contrast, high water intake (up to six servings per day) was associated with a 23% lower mortality rate.
Making the switch from sugary drinks to water can be challenging, but it is a worthwhile lifestyle change that will lead to visible improvements in your overall health. Start by gradually reducing your sugar intake and exploring different water purification options to ensure you are consuming pure and safe drinking water.
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Reduce sugar intake gradually
Reducing sugar intake gradually is a great way to visually eliminate sugar from your diet. Here are some tips to help you achieve this:
Firstly, understand that sugar is often added to beverages and foods, such as cereal, coffee, tea, and baked goods. Start by gradually reducing the amount of sugar you add to these items. For example, if you usually add two teaspoons of sugar to your coffee, try reducing it to one and a half teaspoons, and eventually to one or even half a teaspoon. Your taste buds will gradually adjust to the new level of sweetness, and you will eventually be able to cut out the sugar altogether.
Another way to gradually reduce sugar is to make small changes to your diet. For instance, if you usually have two biscuits, try having just one. Instead of buying family-sized packs of snacks, opt for smaller packs or normal-sized ones. You can also try alternating between sugary and plain cereals or mixing them together to slowly reduce your sugar intake.
When it comes to drinks, water is always the best option, but if you crave something sweet, there are other choices. Opt for sugar-free or no-added-sugar drinks, unsweetened iced tea, or flavoured unsweetened beverages. Fruit juices and smoothies can be high in sugar, so stick to a small glass (150ml) per day.
Additionally, be mindful of hidden sugars in condiments and sauces like ketchup, barbecue sauce, and sweet chilli sauce. Look for "no added sugar" options or try whole fruits instead, as they provide natural sweetness and increase your fibre, vitamin, and mineral intake.
Finally, ultra-processed foods, such as soft drinks, sugary cereals, chips, and fast food, are engineered to taste appealing, making it challenging to moderate intake. Try cooking from scratch when possible, using simple preparations like marinated meats and roasted vegetables.
Remember, reducing sugar intake is a gradual process, so pick one change to focus on for a couple of weeks until it becomes a habit, and then move on to the next.
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Choose low-sugar alternatives
Choosing low-sugar alternatives is a great way to visually eliminate sugar from your diet. Here are some tips to help you make healthier choices:
Firstly, identify the sugary foods and drinks in your diet. Check ingredient lists and nutrition labels to see how much sugar is in each product. Look for different names for sugar, such as cane, syrup, nectar, words ending in "-ose", agave, and fruit juice concentrate. Once you've identified the sugary items, clear them out of your pantry or fridge. Give them away or slowly use them up, but don't restock.
When it comes to drinks, opt for water whenever possible. Water is the best choice and will help you stay hydrated without adding any sugar. If you want something with flavour, choose unsweetened options like unsweetened iced tea or flavoured water without added sugar. Avoid sugary drinks such as sodas, sports drinks, energy drinks, and fruit juices, as these can contain high amounts of added sugar. Even diet drinks or sugar-free options are preferable to their sugary counterparts.
For breakfast, swap sugary cereals for wholegrain or plain cereals with no added sugar. Porridge oats are a great choice as they are cheap and provide fibre, vitamins, and minerals. If you need sweetness, add fresh or dried fruit instead of sugar. You can also try wholemeal or granary bread with a smaller amount of spreads like jam or honey.
When snacking, opt for low-sugar or sugar-free options. Fresh or tinned fruit in natural juice (not syrup) is a great choice. Other ideas include unsalted mixed nuts, plain popcorn, rice cakes, or crackers with lower-fat cheese. If you crave something sweet, try low-calorie sweeteners or sugar substitutes, but use them sparingly and gradually wean yourself off added sugar.
Finally, when cooking, try to use less sugar in your recipes. Cut the amount by a third or half, and add flavour with extracts like vanilla or almond. Spices like cinnamon, nutmeg, or ginger can also enhance sweetness. You can even replace sugar with an equal amount of unsweetened applesauce in some recipes.
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Cook from scratch to avoid added sugars
Cooking meals from scratch is a great way to avoid added sugars. When you cook from scratch, you have control over the ingredients used and can limit or omit added sugars. Preparing your own meals also helps you become more mindful of the sugar content in your food.
Ultra-processed foods, such as sugary drinks, sugary cereals, chips, and fast food, are a significant source of added sugars in the diet. By cooking from scratch, you can reduce your consumption of these ultra-processed foods and lower your sugar intake.
- Choose whole foods and full-fat ingredients over processed alternatives. Processed and low-fat versions often contain added sugars.
- Read product labels carefully. Compare nutrition labels and choose products with the lowest amounts of added sugars. Be aware that sugar has many different names on food labels, so it may be listed under various names.
- When baking, you can often reduce the sugar in recipes by one-third to one-half without noticing a significant difference. You can also use flavour extracts like vanilla or almond to add sweetness without the sugar.
- Enhance the flavour of your dishes with spices like cinnamon, nutmeg, or ginger instead of adding extra sugar.
- Be mindful of condiments and sauces. Many sauces, such as ketchup, barbecue sauce, and sweet chilli sauce, contain high amounts of added sugar. Opt for "no added sugar" varieties or make your own sauces at home.
- If you're making desserts, consider using unsweetened applesauce or mashed banana instead of sugar. Fresh or baked fruit can also satisfy your sweet tooth while providing additional fibre, vitamins, and minerals.
Remember, cooking from scratch doesn't have to be complicated. Simple meals like marinated meats and roasted vegetables can be delicious and satisfying while helping you reduce your added sugar intake.
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Frequently asked questions
Start by identifying and removing sugary foods and drinks from your pantry. You can then gradually reduce your sugar intake by making small changes, such as swapping sugary drinks for water, eating whole foods instead of prepackaged foods, and choosing lower-sugar options for your favourite snacks and meals.
According to the World Health Organization, added sugars should make up less than 5% of your daily calorie intake. For an adult consuming 1,800 calories a day, this equates to about 11 teaspoons of sugar. However, the exact amount may vary depending on factors such as age, gender, and individual health needs.
Many processed foods and condiments contain surprisingly high amounts of sugar. Examples include ketchup, barbecue sauce, sweetened yoghurt, breakfast cereals, and canned foods. It's important to read nutrition labels and ingredient lists to identify added sugars and make informed choices.
