Added sugars can significantly impact your health. Health guidelines recommend limiting added sugar intake to no more than 5% of your daily energy intake, which translates to roughly 30g per day for adults and older children. This guide provides practical tips and strategies on How To Avoid Sugar In Foods and make healthier choices.
Understanding Sugar’s Disguises
One of the first steps in avoiding sugar in foods is learning to identify its many forms. Sugar isn’t always listed as “sugar” on ingredient labels. Here are some common names for added sugars:
- Sucrose
- Glucose
- Fructose
- Maltose
- Fruit juice concentrate
- Molasses
- Hydrolyzed starch
- Invert sugar
- Corn syrup
- Honey
Alternative text: A visual representation of various sugar types listed on food labels, including glucose, fructose, and corn syrup.
Understanding food labels is also crucial. Look for the following indicators:
- High in sugar: 22.5g or more of total sugar per 100g
- Low in sugar: 5g or less of total sugar per 100g
Many products use color-coded systems to highlight sugar content, making it easier to choose healthier, lower-sugar options.
Breakfast Strategies
Breakfast is a common culprit for hidden sugars. Many breakfast cereals are loaded with added sugars. Here are some healthier alternatives:
- Plain wheat biscuit cereal
- Plain shredded whole grain cereal
- No-added-sugar muesli
- Plain porridge
- Wholemeal toast
- Plain natural yogurt topped with chopped fruit
Alternative text: A close-up shot of a bowl of creamy porridge topped with fresh, colorful mixed berries, representing a wholesome and low-sugar breakfast choice.
Porridge oats are an excellent choice because they are inexpensive and rich in vitamins, minerals, and fiber. Prepare your porridge with semi-skimmed, 1%, or skimmed milk, or even water. Instead of adding sugar, try incorporating chopped dried apricots or a sliced or mashed banana for natural sweetness. Gradually transition to lower-sugar options by alternating sugary and plain cereals or mixing them in the same bowl. If you typically add sugar to your cereal, slowly reduce the amount.
For toast, opt for wholemeal or granary bread, which are higher in fiber than white bread. Reduce the amount of sugary spreads like jam, marmalade, honey, or chocolate. Explore sugar-free or lower-sugar alternatives.
Main Meal Considerations
Surprisingly, many savory foods contain hidden sugars. Ready-made soups, stir-in sauces, and ready meals can be higher in sugar than you might think.
When eating out or ordering takeout, be mindful of dishes that are typically high in sugar, such as sweet and sour dishes, sweet chili dishes, and certain curry sauces. Salad dressings, like salad cream, can also contribute to your sugar intake.
Condiments and sauces, like ketchup, can contain a significant amount of sugar, sometimes as much as 23g per 100g. While these foods are often served in small quantities, the sugar can quickly add up if consumed regularly.
Smart Snacking
Choosing healthier snacks is essential for avoiding sugar in foods. Opt for snacks without added sugar, such as:
- Fresh or tinned fruit (in juice, not syrup)
- Unsalted mixed nuts
- Plain popcorn
- Rice cakes
- Crackers topped with lower-fat cheese
- Lower-sugar yogurts
Alternative text: An array of wholesome snack choices such as fresh fruits like berries, a handful of mixed nuts, and a container of plain yogurt, exemplifying low-sugar and nutrient-rich snacking.
If you’re struggling to give up your favorite sugary snacks, start by reducing your portion sizes. Instead of two biscuits, have one. If your snack has two bars, eat one and save the other for later.
If you tend to go “all-or-nothing,” try distracting yourself with activities to take your mind off food on certain days of the week.
When shopping, look for lower-sugar (and lower-fat) versions of your favorite snacks. Buy smaller packs or opt for regular-sized portions instead of family-sized bags.
Consider these lower-calorie substitutes for popular snacks:
- Cereal bars: Many cereal bars are high in sugar and fat, despite their healthy image. Look for bars lower in sugar, fat, and salt.
- Chocolate: Swap for a lower-calorie hot instant chocolate drink. You can also find chocolate with coffee or malt varieties.
- Biscuits: Swap for oatcakes, oat biscuits, or unsalted rice cakes, which also provide fiber.
- Cakes: Swap for a plain currant bun, fruit scone, or malt loaf. Use toppings and spreads sparingly, or choose lower-fat and lower-sugar varieties.
Dried fruit, such as raisins, dates, and apricots, is high in sugar and can be detrimental to dental health. To prevent tooth decay, enjoy dried fruit at mealtimes as part of a dessert rather than as a snack.
Rethinking Drinks
Sugary drinks are a significant source of added sugar in our diets. A can of regular cola can contain as much as 7 teaspoons of sugar (35g). Opt for water, sugar-free or no-added-sugar drinks, or lower-fat milks.
If you add sugar to tea or coffee, gradually reduce the amount until you can eliminate it altogether. Consider using sweeteners instead. Explore new flavors with herbal teas or make your own with hot water and a slice of lemon or ginger.
Like some fizzy drinks, fruit juice can be high in sugar. The sugar released during the extraction process can harm your teeth. Limit your combined intake of fruit juice, vegetable juice, and smoothies to no more than 150ml a day.
While fruit juices and smoothies contain vitamins and minerals, they can only count as a maximum of one portion of your recommended daily intake of fruits and vegetables. Try flavoring water with a slice of lemon, lime, or a splash of fruit juice. Be cautious of the sugar content in squash or cordials with added sugar, as some can contain up to 3 teaspoons of sugar per glass.
Dessert Decisions
Establish some ground rules for dessert consumption. Do you need to have dessert every day? Consider limiting dessert to after your evening meal, on odd days of the month, on weekends, or only at restaurants. Do you need to have chocolate, biscuits, and cake every day? Consuming these sugary snacks less often may increase your enjoyment of them.
Less sugary dessert options include fruit (fresh, frozen, dried, or tinned – choose those canned in juice rather than syrup), lower-fat and lower-sugar rice pudding, and plain lower-fat yogurt. However, be aware that lower-fat doesn’t always mean low sugar. Some lower-fat yogurts may be sweetened with refined sugar, fruit juice concentrate, glucose, or fructose syrup.
When choosing between two desserts at the supermarket, compare the labels and opt for the one with the lower amount of sugar.
By understanding the various forms of sugar, making informed choices at breakfast, lunch, and dinner, and choosing smarter snacks and drinks, you can effectively avoid sugar in foods and improve your overall health.
