Most of us would not want to live a life devoid of sugar, and fortunately, professionals suggest that completely eliminating it from our diets is not necessary. However, it is recommended that we reduce our sugar intake by cutting out a few grams here and there.
Mattes believes that being too strict about sugar is not necessary. He acknowledges that sugars enhance taste, and a nutritious diet that is not enjoyable will not provide any health advantages as people will not consume it. These techniques can assist you in discovering equilibrium.
1. Utilize the new added sugar line on labels
“Always check the Nutrition Facts panel to see how much added sugar is in a product—like cereal or yogurt—and compare it to other brands,” says University of Thessaly nutritionist and epidemiologist Renata Micha. “Between two or three options, you can aim for the one that has less added sugar.”
2. Target your weaknessess
Sweetened beverages, desserts and sweet snacks, sweetened coffees and teas, candy and other sugars (jams, syrups, toppings), and breakfast cereals and granola bars are the top five sources of added sugar in the United States.
Identify the category from which you usually consume a significant amount of added sugar and commence cutting down on it. According to Ewoldt, this will result in the most significant decrease in overall sugar intake and provide a health benefit boost.
3. Look for high-quality carbs
Packaged items like granola bars and tortillas can be classified as nutritionally ambiguous due to their potential inclusion of whole grains (beneficial) as well as considerable amounts of sugar (less beneficial).
The package front may also claim “no added sugars” in a discreet manner, however, the manufacturer may have replaced it with refined starches that lack fiber and have similar effects on your body as added sugars. Micha emphasizes the significance of assessing the quality of carbs as a whole, instead of just focusing on sugar.
A straightforward approach is to apply the 10-to-1 standard, which entails having 1 gram or more of fiber for every 10 grams of total carbohydrate in a product, reflecting the ratio of total carbohydrate to fiber in whole wheat.
By utilizing this technique on American grocery store food products, Micha and her coworkers found that it effectively pinpointed items containing superior quality carbohydrates which coincidentally had lower sugar levels. Additionally, these foods were more nutritious overall – having less sodium and greater quantities of protein, fiber, potassium, magnesium, vitamin B, vitamin E, zinc, and iron.
4. Don’t drink your sugar
You may be aware that soda is not advisable, but you might overlook other sweetened drinks. For instance, a bottled Frappuccino coffee beverage can contain up to 34 grams of additional sugar, and a 20-ounce sports drink can contain as much as 48 grams, almost hitting your entire daily limit. To put that in perspective, a can of Coke has 39 grams of sugar.
According to Nancy Farrell Allen, M.S., RDN, who is a national spokesperson for the Academy of Nutrition and Dietetics, sports drinks are only necessary for elite athletes or occasions such as being ill with the flu or preparing for a colonoscopy. For the general population, water is the preferred choice.
It’s important to remember cocktails, as they can have a high sugar content due to the addition of coffee liqueur to the drink, even though alcohol by itself has little to no sugar.
Micha suggests that simply replacing one sugary drink every day with water infused with the essence of lime or orange can significantly reduce your sugar consumption. This is particularly effective because sweetened beverages account for the highest amount of added sugar in the American diet.
To add some excitement to your hydration routine, consider experimenting with flavored seltzer, infusing fresh fruit into your water, or accompanying a glass of ice water with a crisp apple or orange. Our personal favorite infusion is the Strawberry, Basil & Lime Infused Water featured in the image above.
5. Take your time
Our experts advise gradually reducing your consumption of sugar. If you typically sweeten your coffee or tea, try cutting back slightly tomorrow, and then reducing the amount further in a few days.
Research indicates that a decrease in sugar consumption ranging from 5 to 20%, which is around 4 to 12 grams per day, does not have any discernible impact, and as time passes, the level of sweetness one experiences alters. In a particular experiment, individuals who restricted their sugar intake for a period of 2 to 3 months rated pudding as substantially sweeter than those who didn’t make any changes to their diet.
6. Be wary of packaged bars
Although we appreciate their grab-and-go convenience, granola and energy bars significantly contribute to the excess sugar intake in our diets. Thus, we should choose bars that contain minimal added sugars and are minimally processed by checking for a concise list of whole foods that are easily recognizable.
Frequently, their taste is equally delightful and they can reduce your added sugar intake by 5 to 15 grams (equivalent to 1 to 4 teaspoons of sugar) per bar! Moreover, a nutritious and low-sugar snack can be created by combining nuts, seeds, oats, unsweetened coconut flakes, and a small number of dark chocolate chips (only 11 chips contain 2 grams of added sugar) in a travel container, providing ample nutrients, protein, fiber, and minimal amounts of sugar.
Crafting your own would be an excellent approach to excel and personalize your taste, while also controlling your sugar intake.
7. Swap your yogurt for skyr
Unlike the standard yogurt that you may be accustomed to, this yogurt inspired by the Icelandic style is created with varied cultures. Consequently, it possesses a velvety texture and milder flavor. Additionally, the flavored options of skyr contain approximately 33% less sugar than other flavored yogurts, which can contain high levels of sugar.
8. Check labels for added sugar
Distinguishing natural sugars present in foods from added sugars is crucial. Natural sugars can be found in fruits, vegetables, grains, and dairy products. Incorporating added sugars during the production of food results in a rise in unnecessary calories and carbohydrates in your diet, which can contribute to health issues.
To commence the journey of minimizing sugar consumption, it is necessary to acquaint oneself with the different types of sugar that can be found on food labels, which are listed below.
Sucrose
When you bake or sweeten your coffee with a teaspoon of sugar, it is highly probable that you are using sucrose, or table sugar. The overconsumption of sucrose can result in various health complications such as high cholesterol and triglycerides, hypertension, type 2 diabetes, inflammation, and additional concerns.
Sucrose vs. Sucralose
Sucrose, also known as table sugar, should not be mistaken for sucralose. Sucralose is an artificial sweetener marketed under brand names such as Splenda and Zerocal.
Glucose
Individuals with prediabetes, type 1, type 2, and gestational diabetes are required to monitor their glucose levels as it is the primary form of sugar present in their bloodstream. Prolonged elevated levels of blood glucose resulting from a high-sugar diet can eventually cause irreversible harm to the nerves, eyes, kidneys, and blood vessels.
Fructose remains unchanged in substance.
Fructose, which is sweeter than sucrose, is processed into energy by the liver. However, excessive consumption of fructose results in the liver converting it into triglycerides, a type of blood fat associated with various health issues like insulin resistance, obesity, type 2 diabetes, and heart disease.
Corn Syrup/High Fructose Corn Syrup
“Corn syrup” is increasingly used on food labels in the United States due to blame on high fructose corn syrup (HFCS) for the surge of obesity rates. Research suggests that excessive consumption of HFCS is associated with fatty liver disease.
Maltose/Hydrolyzed Starch
Hydrolyzed starch, also known as maltose or malt, is not as prevalent as other sugars, but its effects on your health are comparable to those of other sugars. Maltose is primarily present in sprouting seeds and grains, as well as white bread/flour, couscous, corn kernels, soy milk, beer, and others.
Fruit Juice
Juice concentrates that act as sweeteners, including apple juice, may contain greater amounts of fructose compared to HFCS. These concentrates lack the nutrients, minerals, fiber, and antioxidants present in whole fruits.
Molasses
Molasses sugar is similar to sugar found in any other source. Nonetheless, this dense and viscous syrup contains a greater amount of vitamins and minerals than regular sugar. Despite this, consuming large amounts of molasses is necessary to obtain sufficient amounts of these nutrients and to enhance your health.
Honey
While honey does have some beneficial nutrients, they are present in small amounts that are unlikely to have a significant impact on your health. Additionally, honey contains more calories than sugar.
Honey as Medicine
Honey can be applied topically to wounds and used as a remedy for coughs, diabetes, cancer, asthma, and other ailments. However, if you’re using honey for medicinal reasons, keep in mind that it is high in calories and can affect your blood sugar levels.
Agave Nectar
The sweetener known as agave nectar, or agave syrup, is frequently advertised as a more wholesome substitute for sugar and a cruelty-free alternative to honey. However, it has its advantages and drawbacks. Mainly containing fructose, agave nectar has been linked to various health issues.
Invert Sugar (Simple Syrup)
In many baked goods, candies, sodas and other packaged foods, invert sugar is a commonly used ingredient due to its sweeter taste compared to table sugar, making it a popular choice for food manufacturers. Despite its sweetness, invert sugar is treated by your body in the same way as glucose and fructose are metabolized.
Sugar Alcohols
Polyols, also known as sugar alcohols, can often be found in sugar-free candies and gums. These can appear on packaging either by their general name or more specifically, as certain types such as sorbitol, mannitol, and xylitol. As these sugar alcohols do not create spikes in blood sugar levels, they are often favored by individuals who monitor their carbohydrate and calorie intake, including those managing diabetes.
9. Get enough sleep
On average, adults require a sleep duration between 7 to 9 hours per night. Unfortunately, over 35% of Americans fail to meet this requirement. Inadequate rest can destabilize hunger hormones, prompting cravings for sugary or salty snacks.
Nevertheless, a Journal of Sleep Research review of seven clinical studies revealed that individuals who extended their sleep duration by varying amounts ranging from 21 minutes to 3 hours per night had enhanced insulin sensitivity, as well as reductions in appetite, sweet cravings, and sugar consumption.
10. Replace sugar when baking
Restricting your intake of baked goods such as cakes and cookies is advisable if you aim to avoid the consumption of added sugar. However, refraining completely from them is not necessary.
Experiment with using alternative ingredients in your go-to recipes rather than using full-sugar versions. Some common sugar substitutes to consider include grated fruits or vegetables, applesauce, dried fruit, or ground nuts. Additionally, reducing the amount of sugar used in a recipe may be an option without requiring other substitutions.
Baking may be unsuccessful with certain artificial sweeteners like aspartame and saccharin, but recipes may be suitable with Stevia, a natural zero-calorie sweetener, and Splenda.
Splenda and Blood Sugar
Opinions are split regarding the effect of sucralose on blood-sugar regulation, thus individuals with diabetes should monitor their blood sugar levels after consuming it until they understand its impact.
11. Use spices
Experiment with using spices for baking and incorporate them into dishes as a substitute for table sugar. Some recommended options are:
- Vanilla (natural and unsweetened)
- Cinnamon
- Nutmeg
- Cloves
- Allspice
- Licorice, dried root, or extracts (natural licorice from the plant, not the candy)
According to certain scientific studies, using spices in place of sugar provides a similar level of enjoyment when consuming food.
12. Pass on sugary condiments and sauces
Hidden sugars can often be found in condiments, sauces, and salad dressings. Choosing reduced sugar or sugar-free options can help, as well as selecting products that already contain minimal or no added sugar, such as:
- Mustard
- Mayonnaise
- Ranch or bleu cheese dressing
- Oil and vinegar
- Balsamic or malt vinegar
- Soy sauce
- Some salsas
- Hot sauces
13. Eat dark chocolate
Dark chocolate usually contains less sugar compared to milk chocolate or white chocolate, although it does contain some sugar. It is a preferable option for an occasional indulgence. Furthermore, its richness may help prevent excessive consumption.
14. Try natural non-sugar sweeteners
There are multiple options available for sweeteners without any sugar. These options include:
- Stevia
- Sugar alcohols such as erythritol, sold under the brand name Swerve
- Yacon syrup
- Monk fruit extract
15. Artificial sweeteners
A lot of individuals choose to use artificial sweeteners as a means to reduce the number of calories and carbohydrates they consume. The most frequent types of artificial sweeteners are:
- Saccharin (Sweet and Low, Sweet Twin, Necta Sweet, and others)
- Aspartame (Nutrasweet, Equal, Sugar Twin, and others)
- Sucralose
- Ace-K/acesulfamine potassium (Sunett, Sweet One)
Although conclusive research is lacking, artificial sweeteners have been linked to various negative health consequences in several studies. In addition, individuals with certain medical conditions are known to be particularly susceptible to their harmful effects.
Side notes
To effectively cut down on sugar consumption, it is necessary to become familiar with reading labels on food items. Some ingredients that metabolize similarly to sugar in the body are maltose, fruit juice concentrates, invert sugar, corn syrup, honey, molasses, agave nectar, and sugar alcohols.
One can make dietary modifications that are beneficial such as consuming whole foods that are not processed, removing breakfast items that contain high quantities of sugar, reducing the intake of beverages, seasonings, and condiments that are high in sugar, utilizing sugar substitutes in baking, and so on.