Many of us are guilty of indulging in sugar, going way beyond what we’re supposed to eat. But for how irresistible sugary treats can get, they’re equally destructive to our bodies. And it’s not just your teeth that’s going to be left hurting from your bad sugar habits!
We know how tough it can be to avoid sugar consistently for the sake of your health. But don’t fret – we have compiled a list of tips on how you can cut sugar from your diet more effectively without completely depriving yourself of what you actually need.
Why do we eat so much sugar?
Next to fats and cholesterol, sugar is one of the most well-known components of unhealthy food that people are advised to avoid if they want to lose weight or remain healthy.
In moderation, sugar isn’t actually all that bad for you. Sugar is a prime energy source for our bodies, and the brain actually requires 130 grams of sugar (glucose) a day to function properly. There are five common types of sugar that you can obtain from your diet[1,2]:
- Sucrose: Sucrose is what would immediately pop in your head upon hearing the word “sugar”. Sucrose pertains to the type of sugar that is commonly referred to as “table sugar”, which is extracted from sugar cane or sugar beet. Sucrose is actually made from glucose and fructose, and it also naturally occurs in fruits, vegetables, and grains.
- Glucose: Glucose is a simple sugar that is the body’s preferred carb-based energy source. It is the type of sugar that is directly absorbed and can be found in your bloodstream. Thus, glucose raises your blood sugar levels the fastest. Glucose is mostly found in carbohydrates such as bread, pasta, and potatoes, as well as in some vegetables and legumes.
- Fructose: Fructose is the type of sugar that is primarily obtained from fruits and some vegetables. It is considered the sweetest type of sugar, which has lead it to its addition to most processed food, such as in the form of high fructose corn syrup. Unlike glucose, fructose is further broken down by the liver into glucose and is stored as glycogen for future use.
- Lactose: Lactose is a type of sugar found in milk. It is a disaccharide made from glucose and galactose. Some people are unable to process lactase enzymes, which is a condition known as lactose intolerance.
- Maltose: Maltose is the type of sugar commonly found in cereals, potatoes, and certain types of fruit. Maltose is made from two glucose molecules bonded together. Malted drinks and beer are some examples of maltose sources.
As you can see, sugar is present in nearly every type of food available. This is why it can be tough to completely erase sugar from our diets. In fact, most adults unknowingly consume higher amounts of sugar than recommended. In the United States, it is reported that adults get around 15% of their daily calorie intake from added sugars alone – this doesn’t include natural sugars, which come from natural products such as fruits and vegetables.[3]
Unfortunately, excessive sugar consumption is liked to a higher risk of developing serious medical conditions, including obesity, heart disease, type 2 diabetes, high blood pressure, chronic inflammation, and dental problems.
But despite the widespread knowledge of its dangers, many continue to fail on reducing their sugar intake to healthy amounts. This is largely due to the fact that most processed food, even if they aren’t sweet, contain a high amount of “hidden sugars” that aren’t explicitly listed in their ingredients list.
9 Tips on How to Cut Sugar From Your Diet
If you’re confused about where to start on cutting excessive sugars from your diet, we have compiled a list of tips from nutrition experts that you can follow.[4,5]
- Refrain from using table sugar
Most of the food we eat already contain sugar, even if we can’t taste it. The presence of sweeteners on your table or pantry will only tempt you to put added sugars on a dish that had been otherwise okay without them! Thus, one effective way to reduce your sugar intake is by making it out of reach from your table.
Aside from the typical white table sugar, this includes brown sugar, syrup, honey, and molasses.
This includes not putting sweeteners on your coffee or tea – you may find the bitter flavors overwhelming at first, but soon enough you’ll enjoy it just the way it is, just as how most people already enjoy unsweetened coffee and tea.
- Avoid sugary beverages
Among all processed foods, sugary drinks are the worst offenders. According to one survey, a whopping 44% of the added sugars in the typical American diet come from sodas, energy drinks, and fruit drinks alone![4]
To put things into perspective, consuming a 12 ounce serving of soda is equivalent to eating 9.75 tablespoons of sugar, which is beyond the average adults’ daily sugar needs.[6]
Even the fruit drinks that are marketed as “healthy” aren’t exempt from this rule. For example, a 6oz. box of fruit juice can contain up to 4 teaspoons of sugar, which is just about the same volume of sugar that can be found in soda.[7] Meanwhile, bottled coconut water can contain up to a whopping 22 grams of sugar – which is shocking for a drink that is supposedly a healthy option.
Instead of stocking up on sodas and fruit juice, train yourself to get accustomed to drinking plain water instead. It’s sugar-free and calorie-free – plus, it will actually satisfy your thirst, unlike how sugary drinks actually dehydrate you.
Water doesn’t have to be boring either! You can add a dash of lemon or infuse cucumber to add a layer of flavor to plain water.
- Avoid sugary sauces and dips
You may not notice it at first, but many of the common sauces and dips that you can buy are actually packed with sugar. Adding ketchup, barbeque sauce, and sweet chili to your food may lead you to eat more sugar than you need.
Instead of buying dips, invest in flavoring your dishes with fresh herbs, spices, and other flavorings that have little to no sugar content, such as vinegar or mayonnaise. In addition to being low on sugar, these fresh herbs and spices are rich in health-boosting antioxidants that will provide additional nutrition to your food.
- Avoid “fat-free” products
Since most people have become wary of consuming too much fatty food, most producers have created fat-free versions of their products to cater to the increasingly health conscious consumer.
Unfortunately, most fat-free products actually contain more sugar than its regular counterparts to make the taste more appealing and satisfying in place of the reduced fats. Turns out fat-free isn’t as healthy as we were led to believe![8]
Instead, opt for the regular versions of these food products instead. After all, your body needs these fats to function, too. Some types of fats are considered beneficial and heart health as well, such as unsaturated fats and saturated fats that come from vegetables, nuts, seeds, dairy, fish, and unprocessed meat.
- Avoid canned food
Canned food serves as a cheap and convenient food product that is especially useful for emergency purposes. Unfortunately, canned food isn’t something you should be eating on the regular either, as most of them are filled with unhealthy preservatives that are behind their long shelf life.
Most canned food also tend to be high in added sugars, especially those that are packed in syrup. While canned food isn’t entirely bad, keep a look out for the sugars they may contain on the ingredients list.
- Be wary of “healthy” but processed snack foods
Similar to “fat-free” food, most of the so-called healthy snack alternatives tend to be filled with hidden sugars that can be jut as unhealthy as candy bars! These include granola bars, protein bars, and dried fruit snacks.
While these snacks are not harmful in moderation, the added sugars included can overpower the health benefits of the nuts and dried fruits included.
If you have a penchant for snacking, here are some similar but sugar-free alternatives that will provide you with proteins, dietary fibers, and healthy fats that will keep you energized throughout the day.
- Trail Mix
- Hard-boiled Eggs
- Fresh Fruits
- Sugar-free Jerky
Not only are these snacks sugar-free, but they’re just as portable and easy to consume as granola bars and dried fruit packets.
- Eat fruits for dessert
Most of us have probably become accustomed to eating a hearty dessert after a satisfying meal. After all, who wouldn’t want a piece of chocolate cake after a hard day’s work?
While indulging in desserts every now and then isn’t all that bad, having a sugar-loaded dessert every night isn’t exactly good for your body. Not only will it lead to a tendency of overeating sugar, but it can also lead to difficulties when it comes to sleeping, especially when you eat dessert during the last meal of the day.
The sugar rush may make you feel sleepy at first, but studies have found that those who ate more sugar throughout the day were more likely to have woken up in the middle of the night.[9]
Instead of eating pastries that are made from refined sugars as a dessert, you should opt for an assortment of fresh fruits instead.
Fruits are loaded with beneficial antioxidants that can help reduce the risk of developing chronic diseases and fight off the inevitable effects of aging. Fruit sugar is also healthier than refined sugars, all while satisfying your sweet tooth.[10]
- Load up on proteins and fats
One of the best ways to reduce sugar intake is to fight off your cravings with the help of proteins and fats.
Added sugars are known to increase appetite, especially fructose. Eating too much added sugars can mess up the signals that tell your brain that you’re already full, which causes overeating and weight gain.
To combat this, including more proteins and fats in your diet will help you feel satisfied without the need to consume extra calories as you would with high-sugar foods.
Proteins and fats are both known to reduce food cravings, as well as provide a more stable source of energy compared to sugars. Some great examples of food that contain healthy proteins and fats include avocados, fresh meat, fish (especially fatty fish), eggs, full-fat dairy, nuts, and seeds.
Conclusion
Sugar is widely known as one of the unhealthiest components of food that everyone must avoid.
Unfortunately, the addictive nature of sugar and the presence of hidden sugars can lead adults to consume more sugar than they might be led to believe.
Aside from reducing your intake of known sugary foods, it is also best to switch up your diet so it will include more proteins and fats that will help you curb your sugar cravings.
References
[1] Groves, M. (2018, June 8) Sucrose vs Glucose vs Fructose: What’s the Difference? Retrieved on December 19, 2020 from https://www.healthline.com/nutrition/sucrose-glucose-fructose
[2] Lewin, J. (2019, January 18) Sugar explained. Retrieved on December 19, 2020 from https://www.bbcgoodfood.com/howto/guide/sugar-explained
[3] NIH News In Health. (2014, October) Sweet Stuff. Retrieved on December 19, 2020 from https://newsinhealth.nih.gov/2014/10/sweet-stuff
[4] Rowles, A. (2017, May 22) 14 Simple Ways to Stop Eating Lots of Sugar. Retrieved on December 19, 2020 from https://www.healthline.com/nutrition/14-ways-to-eat-less-sugar
[5] American Heart Association. (n.d.) Tips for Cutting Down on Sugar. Retrieved on December 19, 2020 from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/tips-for-cutting-down-on-sugar
[6] Lehman, S. (2020, January 27) How Much Sugar Is in a Can of Soda? Retrieved on December 19, 2020 from https://www.verywellfit.com/guess-how-much-sugar-is-in-a-can-of-soda-2506919
[7] Van Hare, H. (2018, June 13) You Won’t Believe How Much Sugar Is in These ‘Healthy’ Drinks Gallery. Retrieved on December 19, 2020 from https://www.thedailymeal.com/healthy-eating/sugar-healthy-drinks-gallery
[8] Torrens, K. (2018, December 6) The truth about low-fat foods. Retrieved on December 22, 2020 from https://www.bbcgoodfood.com/howto/guide/truth-about-low-fat-foods
[9] Sleep Sherpa. (2018, January 31) Sugar and Sleep: Is Sugar Keeping You From a Good Night’s Rest? Retrieved on December 22, 2020 from https://sleepsherpa.com/sugar-sleep-sugar-keeping-good-nights-rest/
[10] Hensley, L. (n.d.) Here’s Everything You Need to Know About Fruit Sugar. Retrieved on December 22, 2020 from https://aaptiv.com/magazine/fruit-sugar
