Milly Gaines
Sugar is added to many foods and drinks, and it can be harmful to health in large quantities. A no-sugar diet can bring many health benefits, such as clearer skin, increased energy levels, and reduced weight. However, it is important to note that avoiding sugar completely can lead to nutritional deficiencies, so natural sugars, like those found in fruits and vegetables, are encouraged. To successfully cut out sugar, it is important to learn about its various forms and aliases, such as cane sugar, corn syrup, and ingredients ending in ose. Additionally, it is recommended to gradually reduce sugar intake and opt for natural, whole foods instead of processed foods, which often contain hidden sugars.
| Characteristics | Values |
|---|---|
| General rule of thumb | Look out for ingredients ending in "ose" |
| Sugar aliases | Malt sugar, honey, syrups, high-fructose corn syrup, coconut sugar, palm sugar, cane sugar, agave syrup |
| Drinks to avoid | Soda, specialty coffee, sweetened teas, fruit juices, energy drinks, milkshakes, cordials |
| Foods to avoid | Baked goods, candy, salad dressings, condiments, pasta sauce, breakfast cereals, granola bars, white flour, white pasta, white rice |
| Recommended intake | 6%-10% of daily caloric intake (AHA and USDA guidelines) |
| Men | 9 teaspoons or 36 grams (American Heart Association) |
| Women | 6 teaspoons or 25 grams (American Heart Association) |
| Children under 2 years old | No more than 12 teaspoons of added sugar daily (CDC) |
| Average adult consumption | 17 teaspoons of added sugar daily |
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What You'll Learn
Avoid sugar in drinks
Sugar-sweetened drinks are among the most significant sources of added sugars in our diets. These include soda, specialty coffee, sweetened teas, energy drinks, sports drinks, fruit juices, and smoothies. The high intake of added sugar from sweetened beverages is strongly linked to an increased risk of cavities and tooth decay, and can also lead to weight gain and obesity, type 2 diabetes, and heart disease.
To avoid sugar in drinks, it is recommended to choose plain water, which is the body's preferred way to hydrate and is naturally sugar-free. You can carry a refillable water bottle or keep a cup at your desk to make water your go-to choice. To add a boost of flavour, you can add slices of your favourite fruits or herbs, such as lemon, lime, mint, or strawberries. Alternatively, you can try seltzer, sparkling water, or flavoured carbonated water with no artificial sweeteners.
If you are craving something more substantial, you can try making your own smoothies by blending fruits and/or vegetables with ice and fat-free or low-fat milk or yoghurt. Tea is another option, as it is brewed without sugar and can be prepared hot or cold. You can also try adding cinnamon or nutmeg to your coffee instead of sugar, or switch to a coffee brand with a flavour you enjoy more.
Gradually reducing your sugar intake in drinks can help you cut down on sugar overall. For example, if you regularly drink sugary beverages, you can slowly incorporate less sweet versions into your day. You can start by mixing half sweetened iced tea with half unsweetened iced tea, and then gradually decrease the amount of sweetened tea over time. This will help you retrain your palate and reduce your sugar cravings.
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Know sugar's aliases
Sugar has many aliases, with at least 56 common synonyms, making it difficult to identify how much sugar is in a product. Here are some tips to help you know sugar's aliases and avoid them on a no-sugar diet:
Learn the "ose" sugars
A general rule of thumb is to look out for ingredients ending in "ose", which are usually forms of sugar. Some common examples include glucose, fructose, galactose, lactose, and maltose. Glucose and fructose are very common and often found together in added sugars. However, they can have different effects on your body. Glucose can be metabolized by almost every cell in your body, while fructose is metabolized mainly in the liver. High fructose corn syrup (HFCS) is a widely used sweetener that you should look out for.
Know the obvious aliases
Some sugar aliases are more obvious, such as brown sugar, cane sugar, and table sugar. These are easier to spot on ingredient lists and nutrition labels. However, be aware that sugar can also be labelled as "added sugars", natural, or healthy, which can be misleading.
Identify tricky synonyms
Sugar has some less obvious synonyms, like maltodextrin and dextrose. These can be harder to spot and may be hidden in products labelled as "natural" or "healthy". Be mindful that sugar is often added to processed foods to enhance flavour, texture, and shelf life, so it can be lurking in unexpected places.
Understand natural sugars
Natural sugars are found in fruits, vegetables, and dairy products. While these sugars are generally considered healthier, be cautious of dried fruit, which often has added sugar on top of its naturally occurring sugar content. Choose whole foods over processed options to reduce your exposure to added sugars.
Be aware of sweeteners
Artificial sweeteners can be extremely sweet and can trick your brain into thinking you're consuming sugar. This can intensify sugar cravings and make it harder to stick to your no-sugar diet. Common artificial sweeteners include sucrose and agave nectar. Always scan ingredient lists and be mindful of products marketed as "low sugar", "low calorie", or "diet food", as these may contain hidden sweeteners.
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Avoid simple carbs
A no-sugar diet can be challenging, but it can bring many health benefits. It is important to remember that natural sugars, found in fruits, vegetables, and dairy products, are okay to consume. However, added sugars, which are prevalent in processed foods, sweetened drinks, and baked goods, should be avoided.
Simple carbohydrates, or simple carbs, are one of the main sources of added sugars in our diet. Simple carbs include white flour, white pasta, and white rice. When consumed, these carbohydrates are quickly broken down into sugar by the body, leading to a spike in blood sugar levels. Therefore, it is recommended to avoid simple carbs and replace them with whole grain options when following a no-sugar diet.
Whole grains, such as brown rice, whole wheat bread, and whole grain pasta, are complex carbohydrates that take longer to break down and provide a more sustained release of energy. They are also rich in nutrients and fiber, which can aid with digestion and keep you feeling full for longer. By making this simple swap, you can significantly reduce your sugar intake and improve your overall health.
Additionally, it is important to be mindful of hidden sugars that may be lurking in unexpected places. Reading food labels is essential to identify added sugars and make informed choices. Ingredients ending with "ose," such as maltose or fructose, are usually forms of sugar. Artificial sweeteners should also be approached with caution as they can be incredibly sweet and trigger sugar cravings, making it harder to stick to your no-sugar diet.
Finally, it is important to note that a no-sugar diet may not be suitable for everyone. Some people may find it challenging to cut out all sources of sugar completely. In that case, it is advisable to start slowly and gradually reduce sugar intake. This can be done by putting less sweetener in coffee or tea, choosing unsweetened or naturally sweetened beverages, and being mindful of portion sizes. Remember, consistency is key, and even small reductions in sugar intake can have positive effects on your health.
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Eat natural sugars
Natural sugars are an essential part of a healthy diet and can be consumed in moderation. Here are some tips to incorporate natural sugars into your diet:
Focus on Whole Foods
Whole foods such as fruits, vegetables, and dairy products are excellent sources of natural sugars. These foods contain sugars that occur naturally, such as fructose in fruits and lactose in milk. They also provide essential nutrients, fibre, and antioxidants, which contribute to a healthy and balanced diet. Aim to fill two-thirds of your plate with whole grains, vegetables, fruits, beans, and seeds.
Choose Complex Carbohydrates
Prioritize complex carbohydrates, such as whole grains, brown rice, and whole wheat bread. These foods provide a more sustained release of energy compared to simple carbohydrates. They are less likely to cause spikes in blood sugar levels and offer additional nutrients and fibre.
Be Mindful of Dried Fruits
While fresh fruits are always a healthy choice, dried fruits can have a high concentration of natural sugars. Be mindful of your portion sizes when consuming dried fruits, as excessive consumption may contribute to an elevated sugar intake.
Read Labels Carefully
When purchasing packaged foods, carefully read the nutrition labels. Look out for added sugars, which are often included in processed foods. Ingredients ending in "ose" are usually forms of added sugar. By reading labels, you can make informed choices and select options with minimal or no added sugars.
Limit Sugar-Sweetened Drinks
Sugar-sweetened drinks, such as sodas, specialty coffees, and fruit juices, can be a significant source of added sugars. Opt for unsweetened herbal tea, plain coffee, sparkling water, or plain water instead. This simple switch will help you reduce your sugar intake without compromising hydration.
Remember, natural sugars are an essential part of a balanced diet and can provide various nutrients and health benefits. Focus on whole foods, complex carbohydrates, and natural sources of sugar while being mindful of portion sizes and added sugars in packaged goods.
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Avoid artificial sweeteners
Adopting a no-sugar diet can be challenging, but it can bring significant health benefits. One of the most important things to remember when changing your diet is to do so gradually. Start by eliminating the most obvious sources of sugar, such as baked goods, sugary drinks, and candy. Reading labels is crucial, as sugar can be hidden in various forms, even in products like salad dressings, condiments, pasta sauces, and breakfast cereals. Artificial sweeteners, often found in "sugar-free", "low-carb", or ""diet" foods, should also be avoided for several reasons.
Firstly, artificial sweeteners are extremely sweet, up to 13,000 times sweeter than real sugar. This can trick your brain into thinking you're consuming sugar, intensifying cravings and making it harder to stick to your diet. They can change the way we taste food, making naturally sweet foods like fruit seem less appealing and unsweet foods unpalatable. While they offer sweetness without calories, some people may compensate by consuming those calories from other sources, potentially offsetting weight loss or health benefits.
Secondly, while artificial sweeteners can help reduce added sugars and calories in your diet, their long-term health effects are not fully understood. Some studies have linked them to an increased risk of metabolic syndrome and type 2 diabetes. Additionally, they provide no beneficial nutrients like vitamins, fiber, minerals, or antioxidants, unlike natural sugars found in fruits, vegetables, and dairy products.
Finally, some artificial sweeteners are created from chemicals in a lab, while others are made from natural substances like herbs or plants. The FDA has approved several artificial sweeteners as generally safe, but it's important to stay within the acceptable daily intake to avoid potential health hazards.
Instead of relying on artificial sweeteners, try natural sweeteners like fruit juice, honey, molasses, or maple syrup, which offer some nutritional benefits. You can also explore novel sweeteners, which are plant-derived non-caloric sweeteners that provide the benefits of both artificial and natural sweeteners. Examples include stevia and monk fruit, which the FDA considers safe and have a flavor similar to regular sugar. Remember, consistency is key when reducing sugar intake, and natural whole foods are always a healthier choice.
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Frequently asked questions
Added sugars go by many names, including table sugar, cane sugar, honey, corn syrup, and malt sugar. Look out for ingredients ending in "ose" as these are usually forms of sugar.
Sugary drinks, such as soda, fruit juice, energy drinks, and sweetened coffee or tea, are some of the most significant sources of added sugars. Other common sources include baked goods (cakes, muffins, brownies), candy, and some condiments like ketchup.
Instead of sugary drinks, opt for unsweetened herbal tea, coffee without sugar, sparkling mineral water, or plain water. You can also infuse your water with fruit or try flavored carbonated water with no artificial sweeteners.
Simple carbohydrates, such as white flour, white pasta, and white rice, are quickly broken down into sugar by the body, leading to a spike in blood sugar levels. It is recommended to replace these with whole grain options.
Yes, while added sugars are to be avoided, naturally occurring sugars found in whole fruits and some dairy products can be included. Fruits like berries, apples, oranges, and pears provide essential vitamins, minerals, and fiber.
