How to Cut Out Sugars from Your Diet: A Guide to Reducing Added Sugars in Your Diet

Introduction: Overview of the Problem of Added Sugars in Diets

Added sugar is a type of sugar that is added to food and drinks during processing or preparation. It can be found in many everyday foods and drinks, including breakfast cereals, soft drinks, cakes and biscuits. The World Health Organisation recommends that adults and children should reduce their daily intake of free sugars to less than 10% of their total energy intake. Consuming too much added sugar can lead to health problems such as obesity, diabetes, tooth decay and cardiovascular disease.

The purpose of this article is to provide information on how to cut out added sugars from your diet. It will discuss how to identify sources of added sugar in your diet, as well as strategies for cutting out sugary foods and drinks.

Identifying Sources of Added Sugar in Your Diet

When it comes to cutting out added sugars from your diet, the first step is to identify where you are getting them from. Common sources of added sugars include breakfast cereals, soft drinks, cakes and biscuits, sweets and chocolate, ice cream, jams, syrups and honey.

It is important to read food labels when shopping for groceries, as this can help you to identify sources of added sugar in your diet. Look for words such as ‘sugar’, ‘dextrose’, ‘maltose’, ‘cane juice’, ‘corn syrup’ and ‘fructose’. These indicate that the product contains added sugar.

Cutting Out Sugary Foods and Drinks

Once you have identified sources of added sugar in your diet, the next step is to start cutting them out. Here are some tips to help you reduce your consumption of sugary foods and drinks:

Replacing Sugary Snacks with Healthier Alternatives

One way to reduce your intake of added sugar is to replace sugary snacks with healthier alternatives. For example, instead of eating a bar of chocolate, opt for a piece of fruit or a handful of nuts. Instead of having a packet of crisps, try some vegetable sticks with hummus. Other healthy snack options include yoghurt, popcorn and smoothies.

Reducing Sweetened Drinks

Sweetened drinks, such as soft drinks, energy drinks and fruit juices, are another major source of added sugar in our diets. To reduce your intake of added sugar, try drinking water or unsweetened tea and coffee. If you do choose to drink a sweetened drink, opt for a smaller size or a diet version.

Cutting Down on Processed and Packaged Foods

Processed and packaged foods often contain high levels of added sugar. Try to limit your consumption of these types of foods, and opt for fresh, unprocessed foods whenever possible. This includes fruits and vegetables, lean meats, eggs, fish, wholegrain breads and cereals, nuts and legumes.

Conclusion: Summary of Steps to Cut Out Added Sugars from Diet

In conclusion, cutting out added sugars from your diet is an important step towards improving your overall health. To do this, you need to identify sources of added sugar in your diet, such as breakfast cereals, soft drinks, cakes and biscuits, sweets and chocolate, ice cream, jams, syrups and honey. You should also replace sugary snacks with healthier alternatives, reduce your consumption of sweetened drinks, and cut down on processed and packaged foods. By following these steps, you can significantly reduce your intake of added sugar and enjoy the health benefits of a balanced diet.