Jeffrey Salazar
Sugar is added to a wide range of processed foods, from cookies and candy to sauces and dressings. Sugar is also found in high quantities in sweetened beverages, such as sodas, sports drinks, and fruit juices. To cut sugar out of your diet, it's important to read nutrition labels and be mindful of your consumption of these foods and drinks. Instead, opt for whole foods such as fruits, vegetables, legumes, whole grains, and meat. When baking, you can reduce the amount of sugar in recipes by adding extracts, spices, or unsweetened applesauce. Additionally, you can cut down on sugar by gradually reducing the amount you add to your tea or coffee, or by swapping sugary drinks for water or unsweetened alternatives.
What to cut out of a no-sugar diet
| Characteristics | Values |
|---|---|
| Sugary drinks | Fizzy drinks, sweetened juices, milkshakes, cordials, and cola |
| Sugar in tea or coffee | Gradually reduce the amount until you can cut it out altogether |
| Fruit juice | Limit your combined total of fruit juice, vegetable juice, and smoothies to no more than 150ml a day |
| Condiments and sauces | Ketchup, barbecue sauce, sweet chili sauce, and salad dressings |
| Canned foods | Avoid canned foods packed in syrup or containing sugar; rinse canned foods with water before eating to remove some added sugar |
| Processed snack foods | Granola bars, protein bars, and dried fruit can contain as much sugar as chocolate and candy bars |
| Baked goods | Cakes, muffins, and brownies |
| Candy | |
| Sugar in baking recipes | Reduce sugar in recipes by up to half and replace with flavor extracts, spices, unsweetened applesauce, or low-calorie sweeteners |
| Simple carbohydrates | White flour, white pasta, and white rice |
| Artificial sugars | Aspartame, saccharin |
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What You'll Learn
Cut out sugary drinks
Sugar-sweetened beverages are the number one source of added sugars in our diet. Nearly a quarter of the added sugar in our diets comes from sugary drinks, such as fizzy drinks, sweetened juices, milkshakes, cordials, iced tea, coffees, and energy and sports drinks. These drinks tend to be high in calories and low in filling nutrients like protein and fiber.
Sugar intake from sweetened beverages is strongly linked to an increased risk of cavities and tooth decay. This is because bacteria in the mouth break down sugar and produce acid that may damage your teeth. Thus, cutting out added sugar can protect your teeth.
To cut down on sugary drinks, you can try swapping them for water, sugar-free or no-added-sugar drinks, lower-fat milks, unsweetened iced tea, or herbal teas. You can also make your own drinks with hot water and a slice of lemon or ginger. If you take sugar in tea or coffee, gradually reduce the amount until you can cut it out altogether, or try swapping to sweeteners instead.
When choosing drinks, be sure to read the nutrition labels and ingredients. Drinks that may seem good for you, like bottled smoothies and energy drinks, could be loaded with added sugars. Look for terms like sucrose, glucose, maltose, dextrose, syrups, concentrated fruit juice, agave, and honey in the ingredients list. One container may be more than one serving, which can double or triple the added sugars you're consuming.
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Reduce sugar in tea and coffee
Sugar is often added to tea and coffee to enhance their flavour, but this can be detrimental to your health. According to the NHS, nearly a quarter of the added sugar in our diets comes from sugary drinks. Therefore, reducing the amount of sugar in tea and coffee can be a good first step towards cutting down on sugar.
The American Heart Association recommends gradually cutting down on the amount of sugar you add to your tea or coffee. You could try halving the amount of sugar you add to your drinks and then gradually decreasing it until your taste buds adjust.
If you're looking for an alternative to sugar, you could try sweeteners. These are 150 times sweeter than sugar but have little to no calories. However, they may make you crave sweets more and lead to unhealthy food choices. It is always best to consult your doctor before using sugar substitutes.
You could also try switching to herbal teas, which can be naturally sweet. For example, green tea has a multitude of health benefits and can assist in weight loss by increasing your metabolism. Peppermint tea is also a good option as it is refreshing and good for digestion.
Finally, you could try flavouring your water with a slice of lemon or lime, which can be a healthier and more hydrating alternative to tea and coffee.
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Avoid ultra-processed foods
The term "ultra-processed foods" comes from the NOVA food classification system, which categorizes food into four groups based on the extent of processing during production. Ultra-processed foods are essentially pre-prepared foods that contain a combination of salt, sugar, fat, and additives, engineered to taste amazing, making it hard to moderate your intake.
These foods are typically high in added sugars and calories while being low in filling nutrients like protein and fiber. As a result, diets high in ultra-processed foods have been linked to an increased risk of cavities and tooth decay, and even accelerated skin aging. Moreover, the high fructose content in these foods can increase the risk of developing NAFLD, a condition characterized by fat buildup in the liver.
Examples of ultra-processed foods include soft drinks, sugary cereals, chips, fast food, canned fruits packed in syrup, granola bars, protein bars, dried fruit, sweetened beverages, and sauces like ketchup, barbecue sauce, and sweet chili sauce.
To avoid ultra-processed foods, it is recommended to:
- Read labels and choose foods with ingredients you recognize, minimizing items high in added sugar and sodium.
- Choose natural alternatives and make your own meals from scratch whenever possible, using whole foods like fruits, vegetables, legumes, whole grains, and meat on the bone.
- Gradually reduce your intake by eliminating one ultra-processed food at a time and increasing your natural alternatives week by week.
- Stock your refrigerator and cabinets with healthy alternatives, such as portion-sized bags of raw nuts or cut-up raw veggies, to make healthier choices more convenient.
- Drink more water to reduce your cravings for sugary drinks and improve your overall health.
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Read nutrition labels
Reading nutrition labels is a great way to cut down on sugar. Nutrition labels must show the amount of added sugars, so you can tell the difference between the sugars naturally found in foods and those added during processing. Added sugars are common in things like soda, candy, and baked goods, but are also added to foods you might not expect, like sauces.
The total carbohydrate amount on a nutrition label includes sugar, starch, and fiber. The amount of fiber you need depends on your age and gender, with healthy adults needing between 25 and 38 grams a day on average. Most people don't eat enough fiber, so eating more fiber-rich foods can help promote good gut health.
The Percent Daily Values for each nutrient are listed in the right column of the label. As a guideline, look for 10% DV. Aim for less than 10% DV for nutrients you want to cut back on (like added sugar, sodium, and saturated fat) and aim for 10% DV or more for nutrients you want to get more of (like fiber, vitamin D, calcium, and iron).
When reading nutrition labels, keep in mind that some foods that we don't consider to be sweet can contain a surprisingly large amount of sugar. For example, condiments and sauces like ketchup can have as much as 23 grams of sugar in 100 grams, which is about half a teaspoon per serving. These foods are usually served in small quantities, but the sugar can add up if eaten every day.
When choosing between products, compare the nutrition labels and select those with the lowest amounts of added sugars. Look for products labeled "no sugar added" or "without added sugars", indicating that no sugar or sugar-containing ingredients were added during processing.
In addition to reading nutrition labels, you can try cutting back on sugary drinks and swapping them for water, sugar-free, or no-added-sugar options. Gradually reduce the amount of sugar you add to tea or coffee until you can cut it out altogether. When baking, you can often cut the sugar in the recipe by one-third to one-half without noticing a difference.
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Swap desserts for fruit
Sugar is often added to our food and drinks, and it can be hard to cut down on it. A 2021 study found that a low-sugar diet resulted in a 10.5% reduction in hepatic de novo lipogenesis, a process that makes fatty acids in the liver. The same study also found greater decreases in hepatic fat and fasting insulin compared to a group that followed a regular diet.
Sugar is added to many ultra-processed foods, such as soft drinks, sugary cereals, chips, and fast food. In fact, nearly a quarter of the added sugar in our diets comes from sugary drinks. These include fizzy drinks, sweetened juices, milkshakes, and cordials. A can of regular cola contains 7 teaspoons of sugar (35g).
To cut down on sugar, it is recommended to swap out sugary drinks for water, sugar-free or no-added-sugar drinks, or lower-fat milk. If you take sugar in your tea or coffee, you can gradually reduce the amount until you no longer need it. You can also try swapping to sweeteners or herbal teas.
Another way to reduce sugar intake is to swap desserts for fruit. Fruit is a great way to satisfy a sweet tooth after a meal. It is also a good option for baked goods, as it can enhance their taste and keep them moist. For example, prunes can add a golden-brown colour to baked goods, and bananas work well in chocolate, coffee, or tropical treats. When swapping sugar for fruit in a recipe, a general rule is to substitute up to half of the sugar with fruit puree. For example, you can use raisin puree to replace up to half of the sugar, maple syrup, or honey in a recipe.
When buying canned fruit, opt for those packed in water or with no added sugar. Fruit canned in syrup contains a lot of added sugar. Dried fruit is also a good option, but it is best enjoyed as part of a meal, such as dessert, rather than as a snack, as it can be high in sugar.
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Frequently asked questions
The first step is to identify sources of added sugar in your diet. Start by cutting out the most obvious sources of sugar, such as baked goods, candies, and sugary drinks.
Added sugar can be found in many processed foods, condiments, sauces, and dressings. Examples include ketchup, salad dressings, soft drinks, fast food, and cereals. Even canned fruits packed in syrup or with added sugar can contain high amounts of sugar.
You can use low-calorie sweeteners, flavor extracts like vanilla or almond, unsweetened applesauce, or warm spices like cinnamon or nutmeg to add sweetness and flavor without the added sugar.
When dining out or ordering takeout, watch out for dishes that are typically high in sugar, such as sweet and sour dishes, sweet chili dishes, and curry sauces. You can also ask for your dish to be prepared without added sugar or choose restaurants that provide nutritional information so you can make informed choices.
Reducing added sugar intake can lower your risk of dental problems, help with weight management, and reduce the risk of chronic health conditions such as heart disease, obesity, and type 2 diabetes. It may also enhance skin health and provide more sustained energy levels.
