Jeffrey Salazar
Cutting sugar out of your diet can have a wide range of benefits. Excess sugar in the bloodstream can lead to insulin resistance, which can cause prediabetes and type 2 diabetes. Reducing sugar intake can also lower the risk of heart disease, heart attacks, stroke, high blood pressure, and even certain cancers. It can also help with weight management, improve skin health, and protect your teeth from cavities and decay. Sugar is also known to affect sleep quality and cause erratic energy levels, so reducing sugar intake can help stabilise energy levels and improve sleep.
| Characteristics | Values |
|---|---|
| Recommended daily sugar intake | 6 teaspoons (25 grams / 100 calories) per day for women and children over 2 years |
| Recommended daily sugar intake | 9 teaspoons (36 grams / 150 calories) per day for men |
| Sources of added sugar | Sodas, sweets, and other processed foods |
| Sugar content in an average can of soda | 12 grams |
| Sugar content in a slice of whole wheat bread | Up to 2 teaspoons of added sugars |
| Average sugar consumption by Americans | 270 calories of added sugars daily (17 teaspoons) |
| Average sugar consumption by Americans | 55–92 grams of added sugar daily (13–22 teaspoons) |
| Recommended limit of added sugar intake by Dietary Guidelines for Americans | Less than 10% of total calories daily |
| Recommended limit of added sugar intake by World Health Organization | Less than 5% of calories from added sugar |
| Alternatives to sugary drinks | Water, sugar-free drinks, no-added-sugar drinks, lower-fat milk, herbal teas |
| Alternatives to sugar | Low-calorie sweeteners, flavor extracts (almond, vanilla, orange, lemon), spices (ginger, allspice, cinnamon, nutmeg) |
| Sugar-rich condiments | Ketchup, barbecue sauce, spaghetti sauce, sweet chili sauce |
| Alternatives to sugar-rich condiments | Herbs, spices, chili, mustard, vinegar, pesto, mayonnaise, lemon or lime juice |
| Alternatives to sugary snacks | Fresh fruit, plain popcorn, rice cakes, crackers with lower-fat cheese, lower-sugar yogurt |
| Alternatives to sugary breakfast | Egg white omelet, plain yogurt with berries and nuts, protein shake |
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What You'll Learn
Avoid sugary drinks
Sugar-sweetened beverages are the number one source of added sugars in the American diet. A typical 12-ounce can of regular cola contains 9 1/2 teaspoons of added sugars, which is more than the recommended daily intake for men and women. To cut down on sugary drinks, try the following:
Switch to water
Water is the best alternative to sugary drinks. If you're looking for something with flavour, try adding slices of lemon, cucumber, or mint to still or sparkling water. Unsweetened tea and coffee are also great options.
Choose low-sugar drinks
If you're not ready to give up sweet drinks completely, opt for low-sugar alternatives such as sparkling water with a dash of flavour or drinks with less than 5g of sugar per 100ml. You can also try diet drinks, unsweetened iced tea, and other unsweetened beverages with flavours.
Limit your intake
If you're not ready to give up sugary drinks altogether, try reducing the size of your drink or ordering a less sweet option. For example, you could order a boba drink with a lower sweetness level. Gradually decreasing the amount of sugar you consume will help your taste buds adjust over time.
Read labels carefully
When choosing drinks, be sure to read the nutrition labels carefully. Look for the "added sugars" section and try to choose products with lower amounts of added sugars. Some packaging uses a colour-coded system, so look for more "greens" and "ambers" and fewer "reds".
Be mindful of marketing
The beverage industry often targets its marketing towards low-income people and people of colour. Be aware of this when making your choices, and don't be swayed by clever advertising. Remember that your health is more important than the promises of a catchy commercial.
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Eat fresh fruit instead of dessert
Eating fresh fruit instead of dessert is a great way to cut down on sugar. Firstly, it is important to understand that added sugars, such as table sugar, honey and syrups, should not make up more than 5% of the energy you get from food and drink each day. That's about 30g a day for anyone aged 11 and older.
So, how can you make the switch to fresh fruit for dessert? Well, you can start by buying a pound or so of your favourite fruit each week. When dinner is almost ready, take out the fruit and cut it into bite-sized pieces. You can season it with spices like chaat masala or chilli powder, or just eat it as it is. Cutting up fruit makes you take a little extra time to enjoy it, and you appreciate it more. If you have any leftover fruit, cut it up and freeze it for later.
There are many benefits to eating fruit for dessert. Firstly, it is a healthier option, as multiple studies have shown that people who eat fruit tend to weigh less. One study of almost half a million people in China found that eating fruit daily was linked to a 12% reduced risk of type 2 diabetes. Eating fruit also increases your fibre intake, which is associated with lowered cholesterol, and potassium, which lowers blood pressure. Finally, making fresh fruit your dessert means you can eat a lot more of it!
- Cut down on sugary drinks like soda, juice, sweetened milk and cordials. Try swapping to water, sugar-free drinks, unsweetened iced tea, or lower-fat milk.
- Reduce the amount of sugar you add to beverages and foods like cereal, pancakes, coffee or tea. You can gradually decrease the amount until your taste buds adjust.
- Choose lower-sugar options for snacks and meals. For example, choose plain popcorn, rice cakes or crackers with lower-fat cheese instead of sugary snacks.
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![Roland Foods Rough Cut White Sugar Cubes, Specialty Imported Food, 35-Ounce Box [2 pack]](https://m.media-amazon.com/images/I/91msWQDii9L._AC_UL320_.jpg)
Read nutrition labels
Reading nutrition labels is a great way to cut down on sugar. Most pre-packed foods have a nutrition label on the back or side of the packaging. These labels must include the amount of energy in kilojoules (kJ) and kilocalories (kcal), usually referred to as calories. They must also include information on fat, saturates (saturated fat), carbohydrates, sugars, protein, and salt.
Nutrition labels must also show the amount of added sugars, so you can tell the difference between the sugars naturally found in foods, like yogurt and fruit, and the sugars added during processing. Added sugars are common in things like soda, candy, and baked goods, but are also added to unexpected foods like sauces. The total carbohydrate amount on a nutrition label includes sugar, starch, and fiber.
When reading nutrition labels, it is important to check the Percent Daily Values for each nutrient. These percentages show how much nutrient the food provides based on a 2,000-calorie diet. As a guideline, look for 10% DV. Aim for less than 10% DV for nutrients you want to cut back on, like added sugar, and aim for 10% DV or more for nutrients you want to get more of, like fiber.
If you are buying pre-packaged or ready meals, check to see if there is a nutrition label on the front of the pack, and then see how your choices stack up when it comes to the amount of energy, fat, saturated fat, sugars, and salt. If the nutrition labels use color coding, you'll often find a mixture of red, amber, and green. When choosing between similar products, try to go for more greens and ambers, and fewer reds, if you want to make a healthier choice.
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Choose full-fat foods
Sugar is added to a lot of the food and drinks we consume daily, and it can be challenging to cut down on it. Here are some tips to help you reduce your sugar intake:
- Gradually reduce sugar in tea or coffee: If you take sugar in tea or coffee, gradually reduce the amount until you can cut it out altogether. You can also try swapping to sweeteners or herbal teas with ingredients like lemon or ginger.
- Choose water or unsweetened drinks: Water is the best alternative to sugary drinks. If you want something sweet to drink, opt for unsweetened beverages like diet drinks, unsweetened iced tea, or carbonated water.
- Limit fruit juice and smoothies: Fruit juice and smoothies contain sugar, and when juice is extracted from the whole fruit, it can damage your teeth. Limit your intake to no more than 150 ml per day and drink it with meals to reduce the risk of tooth decay.
- Read nutrition labels: Learn to read nutrition labels to identify products with lower amounts of added sugars. Look for foods with the "`of which sugars`" figure on the nutrition label, which helps compare labels and choose foods lower in sugar overall.
- Choose lower-sugar options: Opt for lower-sugar cereals, such as porridge oats, or choose sugar-free or lower-sugar versions of your favourite snacks.
- Eat fruit for dessert: Instead of cakes or cookies, opt for fresh, frozen, dried, or tinned fruit. You can also add Greek yogurt for a creamy texture and more protein.
- Reduce sugar in recipes: When baking, you can often cut the sugar in the recipe by one-third to one-half without noticing much difference. Use flavour extracts like vanilla or almond to add sweetness without adding sugar.
When trying to cut down on sugar, it is often better to choose full-fat foods instead of low-fat options. Here's why:
- Full-fat foods have lower sugar content: Many low-fat foods contain added sugar to compensate for the loss of taste when fat is removed. This added sugar can be just as harmful as the saturated fat that the low-fat option was meant to reduce.
- Full-fat foods are more satiating: Full-fat foods tend to be more satisfying and filling, making you less likely to overeat or crave additional snacks. This can help with weight management and overall calorie intake.
- Full-fat dairy provides important nutrients: Full-fat dairy products like plain yogurt contain naturally occurring milk sugar and essential nutrients like calcium and healthy fats. These nutrients are stripped from low-fat or non-fat dairy options, which can negatively impact their health benefits.
- Whole foods are less processed: Full-fat foods are often whole foods, meaning they are less processed and free of additives and artificial substances. Whole foods include whole fruits, legumes, whole grains, vegetables, and meat.
- Full-fat foods can help stabilise blood sugar: Consuming full-fat foods can help stabilise blood sugar levels, especially when paired with a low-carbohydrate diet. This is because fat slows the absorption of carbohydrates, preventing spikes in blood sugar.
- Full-fat foods can improve cholesterol: Despite the association between saturated fat and high cholesterol, consuming full-fat dairy products has been linked to improved cholesterol levels and a reduced risk of cardiovascular disease. This may be due to the presence of certain fatty acids and vitamins in full-fat dairy.
In summary, when trying to cut down on sugar, it is often advisable to choose full-fat foods over their low-fat counterparts. Full-fat foods tend to be more nutritious, satisfying, and less likely to cause blood sugar spikes. However, it is still important to consume these foods in moderation and maintain a balanced diet.
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Cook at home
Cooking at home is an excellent way to cut sugar out of your diet. When you cook at home, you have complete control over the ingredients used and their quantities, which is not the case with eating out or ordering takeout. Here are some tips to cut down on sugar by cooking at home:
Opt for Whole Foods
Whole foods are those that have not been processed or refined. They are free of additives and other artificial substances. These include whole fruits, legumes, whole grains, vegetables, and meat on the bone. On the other hand, ultra-processed foods like soft drinks, sugary cereals, chips, and fast food contain high amounts of added sugar. Cooking with whole foods at home allows you to avoid these added sugars.
Read Labels Carefully
When shopping for ingredients, take time to read the labels. Ingredients are usually listed in descending order by weight, so if sugar is listed as one of the first few ingredients, the product is high in sugar. Additionally, look for products with the lowest amounts of added sugars. Some packaging uses a colour-coded system, so aim for more "greens" and "ambers" and fewer "reds" in your shopping basket.
Be Mindful of Condiments
Condiments and sauces like ketchup, barbecue sauce, and sweet chilli sauce are common in kitchens but often contain high amounts of sugar. For example, a tablespoon of ketchup contains about one teaspoon of sugar. Look for condiments labelled "no added sugar" or opt for natural seasonings like herbs and spices, chilli, mustard, vinegar, pesto, mayonnaise, and lemon or lime juice.
Make Smart Breakfast Choices
Breakfast cereals are often high in sugar. Instead of sugary cereals, opt for lower-sugar or no-added-sugar options like porridge oats, which are rich in vitamins, minerals, and fibre. If you usually add sugar to your porridge, try using chopped dried apricots, sliced bananas, or other fruits instead. You can also try switching to wholemeal or granary bread for toast, which has more fibre than white bread, and reduce your use of sugary spreads like jam or honey.
Reduce Sugar in Baking
If you're baking cookies, brownies, or cakes at home, you can cut down on the sugar in your recipe by one-third to one-half without noticing much difference. You can also use flavour extracts like almond, vanilla, orange, or lemon to add sweetness without the sugar. Alternatively, swap out sugar for an equal amount of unsweetened applesauce or use low-calorie sweeteners.
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Frequently asked questions
Here are some ways to cut sugar out of your diet:
- Drink water instead of sugary drinks.
- Eat fresh fruit instead of sugary snacks.
- Choose full-fat foods over low-fat ones.
- Read the nutrition labels on packaged foods and choose products with lower amounts of added sugars.
A: Here are some sugar alternatives for baking:
- Use flavour extracts like vanilla or almond.
- Add spices like cinnamon or nutmeg.
- Substitute sugar with an equal amount of unsweetened applesauce.
Many foods that are not considered sweet contain a lot of sugar. These include:
- Breakfast cereals
- Sauces like ketchup, barbecue sauce, and sweet chilli sauce
- Soup, stir-in sauces, and ready meals
- Salads with dressings like salad cream
- Fruit juice
A: The World Health Organization recommends that less than 5% of your daily calories should come from added sugar. For a 2,000-calorie diet, this is about 12 teaspoons of sugar.
