Milly Gaines
Sugar is a simple carbohydrate that provides our bodies with energy. While naturally occurring sugars in fruits and dairy products can be part of a healthy diet, added sugars can be harmful to health, especially for people with diabetes. Excessive sugar consumption has been linked to several health conditions, including obesity, type 2 diabetes, heart disease, and tooth decay. Therefore, it is important to reduce added sugar intake and make healthier choices. This involves reading labels carefully, comparing products, and opting for low-sugar alternatives. Additionally, building up to a no-sugar diet gradually can help retrain the palate and reduce sugar cravings.
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What You'll Learn
Natural vs. added sugars
Sugar is a simple carbohydrate that our bodies use for energy. While some sugar is necessary for our bodies, too much added sugar can be harmful to our health. According to the American Heart Association, healthy adults should aim for less than 36 grams of sugar per day for men and less than 25 grams per day for women.
Natural Sugars
Natural sugars are those that occur naturally in foods such as fruit (fructose) and milk (lactose). These sugars are processed more slowly by the body, providing a stable source of energy and keeping our metabolism stable over time. Natural sugars are accompanied by fibre, which slows down the body's insulin response, making them a healthier alternative to added sugars. They also provide essential nutrients such as potassium, vitamin C, and folate. Examples of foods containing natural sugars include apples, bananas, low-fat milk, Greek yogurt, carrots, beets, and sweet potatoes.
Added Sugars
Added sugars are any sugars or caloric sweeteners that are added to foods or beverages during processing or preparation. Examples include white sugar, brown sugar, honey, and high-fructose corn syrup. Added sugars contribute extra calories to food without providing any additional nutrients. They are processed quickly by the body, leading to a rapid spike and subsequent crash in blood glucose levels, which can contribute to weight gain and cravings for more sugar. Added sugars are commonly found in sugary drinks, breakfast cereals, candy, chocolate, jams, dairy desserts, and baked goods.
Reducing Added Sugars
To reduce added sugars in your diet, it is important to read nutrition labels and stay below the recommended level of added sugar per day. Look for terms like "sugar-free," "reduced sugar," and "no added sugars" on food packaging. Instead of sugary drinks, choose water, lower-fat milk, or sugar-free alternatives. Gradually reduce the amount of sugar you add to hot drinks or cereals until you can cut it out completely. Choose whole or minimally processed carbohydrates like brown rice and whole grain pasta, which contain natural sugars and other nutrients.
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How to cut down on sugar
Sugar is a simple carbohydrate that our bodies use for energy. While naturally occurring sugars in foods like fruit and dairy can be part of a healthy diet, too much added sugar can be harmful to your health. Excessive sugar consumption has been linked to several health conditions, including weight gain, obesity, type 2 diabetes, heart disease, and tooth decay. Here are some detailed tips to help you cut down on sugar:
Read Nutrition Labels
Nutrition labels can be a helpful first step to lowering your added sugar intake. Look for the "'of which sugars'" figure on nutrition labels, which is part of the carbohydrate information. While this does not tell you the amount of free sugars, it helps compare labels and choose foods with lower overall sugar content. Ingredients that end with "-ose" are also types of sugar. Colour coding on food packaging can also be a quick way to identify foods with high, medium, or low sugar content.
Reduce Sugar in Drinks and Beverages
Instead of sugary fizzy drinks, squash, or juice, opt for water, lower-fat milk, unsweetened iced tea, or sugar-free and no-added-sugar drinks. If you prefer fizzy drinks, try diluting no-added-sugar squash with sparkling water. Gradually reduce the amount of sugar you add to hot drinks until you can cut it out completely or switch to a sweetener.
Choose Whole Foods and Full-Fat Foods
Eating whole foods such as whole fruits, legumes, whole grains, vegetables, and meat on the bone can help reduce your sugar intake. These foods are unprocessed and free of additives and artificial substances. Additionally, choosing full-fat foods over processed and low-fat options may be better when reducing sugar intake.
Replace Sugary Snacks and Desserts
Swap sugary snacks and desserts with fresh or baked fruit, which provides fibre, vitamins, minerals, and antioxidants. You can also add Greek yogurt for a creamy texture and extra protein. Herbs and spices, chilli, mustard, vinegar, pesto, mayonnaise, and lemon or lime juice are other options for naturally low-sugar seasoning.
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. Try using flavour extracts like almond, vanilla, orange, or lemon to add sweetness without the sugar. Spices like cinnamon, nutmeg, cardamom, ginger, allspice, and vanilla can also enhance the flavour of your recipes.
Remember, cutting down on sugar should be a gradual process, and it's okay to treat yourself occasionally. You can also use low-calorie sweeteners as a bridge while cutting down on sugar.
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Sugar and weight gain
Sugar is a simple carbohydrate that our bodies use for energy. While naturally occurring sugars in foods like fruit and dairy can be part of a healthy diet, too much added sugar can be harmful to health and lead to weight gain.
How Sugar Leads to Weight Gain
The ways in which added sugar intake leads to weight gain and increased body fat are complex and involve many factors. Here are some of the ways in which consuming sugar leads to weight gain:
- Added sugars contribute additional calories to food without also contributing nutrients. As a result, people trying to lose weight may want to avoid foods high in sugar.
- Foods rich in added sugars tend to be high in calories, which can cause weight gain.
- Prolonged elevated blood sugar, known as hyperglycemia, can cause serious harm to your body, including weight gain.
- Hyperglycemia leads to weight gain by promoting insulin resistance. Insulin is a hormone produced by the pancreas that moves sugar from the blood into cells, where it can be used for energy. Insulin resistance is when your cells stop responding properly to insulin, which leads to elevated sugar and insulin levels.
- High-sugar diets are associated with leptin resistance, which increases appetite and contributes to weight gain and excess body fat.
- High-sugar diets contribute to prolonged elevated blood sugar, insulin resistance, and leptin resistance—all of which are linked to weight gain and excess body fat.
Reducing Sugar Intake
To reduce sugar intake, it is important to read product labels carefully as sugar has many names and is found in many different syrups and concentrates. There are at least 61 different names for sugar on food labels. Some common types of added sugars include fructose, corn syrup, cane sugar, and agave.
When trying to cut down on sugar, it is best to do so gradually. Some specific ways to reduce sugar intake include:
- Reducing the amount of sugar and cream added to coffee or tea, working towards using none at all.
- Instead of sugary drinks, opt for water, lower-fat milk, or sugar-free alternatives.
- Diluting no-added-sugar squash with sparkling water can be a good alternative to sugary fizzy drinks.
- Instead of adding sugar to breakfast cereal, try a lower-fat spread, reduced-sugar jam, fruit spread, sliced banana, or lower-fat cream cheese.
- Adding sweet-tasting herbs and spices to foods and drinks can be a good way to replace sugar. Common replacements include cinnamon, nutmeg, cardamom, and vanilla.
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Sugar in drinks
Drinks can be a major source of sugar in our diets. According to the NHS, nearly a quarter of the added sugar in our diets comes from sugary drinks. This includes fizzy drinks, sweetened juices, milkshakes, and cordials. These drinks are high in calories and can damage your teeth.
Fizzy drinks, such as cola, are particularly high in sugar. A can of regular cola contains 7 teaspoons of sugar (35g), which is more than the recommended daily limit for adults. Even unsweetened fruit juices and smoothies contain natural sugars, so it is recommended to limit these to no more than 150ml per day.
To reduce your sugar intake, it is best to choose water, lower-fat milk, or sugar-free, diet, or no-added-sugar drinks. If you prefer fizzy drinks, you can try diluting no-added-sugar squash with sparkling water. Gradually reducing the amount of sugar in your hot drinks is also recommended. You can switch to a sweetener or try herbal teas with new flavours like lemon or ginger.
Sugar on food and drink labels can have various names, including cane sugar, honey, brown sugar, high-fructose corn syrup, fruit juice concentrate, and many more. Colour-coded labels can be useful in identifying the sugar content of drinks, with red indicating a high level of sugar, amber indicating a medium level, and green indicating a low level.
In addition to the health benefits of reducing added sugars, it is important to note that natural sugars in fruits and dairy can be part of a healthy diet. However, for people with conditions like diabetes, it is crucial to monitor and control sugar intake, including natural sugars.
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Sugar alternatives
While it is important to consume some sugar, as it is a source of energy, too much added sugar can be harmful to health. The American Heart Association recommends that healthy adults should aim for less than 36 grams of sugar per day for men and less than 25 grams per day for women.
Sugar is added to many processed foods, such as doughnuts, bread, candy, soda, fruit punch, and even condiments like ketchup and barbecue sauce. These added sugars contribute extra calories without additional nutrients.
If you are looking to reduce your sugar intake, here are some alternatives to consider:
Natural Sweeteners
Honey, maple syrup, and molasses are natural sweeteners that can be used in place of refined sugar. Honey, for example, has some nutritional value and is sweeter than table sugar, so you may need less of it. However, these sweeteners should still be used sparingly as they are still forms of sugar.
Low-Calorie Sweeteners
Some sugar alternatives, such as stevia, monk fruit, and certain sugar alcohols like erythritol and xylitol, are much lower in calories than table sugar and do not significantly affect blood sugar levels. Stevia, in particular, is derived from a South American shrub and is up to 450 times sweeter than sugar. However, some studies suggest that it may harm your gut microbiome, so more research is needed. Sugar alcohols are generally safe, but they can cause digestive issues when consumed in large amounts.
Fruits
Fruits contain natural sugars, but they also provide fiber, which slows down your body's insulin response, making them a healthier alternative to added sugars. Dates, for example, are sweet and chewy and can be used as a 1-to-1 replacement for refined sugar in recipes. However, like honey, they are still high in calories and natural sugars, so they should be consumed in moderation.
Herbs and Spices
Adding sweet-tasting herbs and spices to foods and drinks can be a great way to reduce your sugar intake. Cinnamon, nutmeg, cardamom, and vanilla can add flavor to coffee, oatmeal, or yogurt without the extra sugar.
Gradual Reduction
Finally, remember that making any dietary changes should be a gradual process. You can start by reducing the amount of sugar you add to your coffee or tea and working towards using none at all. This will help you retrain your palate and reduce your cravings for sugar.
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Frequently asked questions
A no-sugar diet is a diet that cuts out added sugars as completely as possible. Whole foods that naturally contain sugar, like fruits and dairy, are not off-limits.
To reduce sugar intake, it is recommended to read product labels carefully and choose products with the least amount of added sugar. Other tips include reducing sugar intake gradually, replacing sugar with sweet-tasting herbs and spices, and stocking up on protein-rich whole foods.
Sugary drinks, such as sodas, sports drinks, fruit juices, and milkshakes, are a major source of added sugar. Other foods high in sugar include sweets, cakes, biscuits, chocolate, sweetened yoghurt, sauces, condiments, and ready meals.
