Buzz
Simple sugars are carbohydrates found in a variety of natural foods, including fruits, vegetables, milk, and many processed items like candies and sodas. These sugars are quickly digested by the body, causing a rapid rise and fall in blood sugar levels (glucose), which can lead to hypoglycemia. Avoiding simple sugars, especially those found in sweets and sugary drinks, may help with weight loss, improve insulin response, and better control blood lipid levels. Therefore, it is recommended to reduce or eliminate simple sugars from your diet and replace them with healthier alternatives such as proteins, fiber, and healthy fats.
Steps
Prepare meals without simple sugars
Read food labels. In the United States, manufacturers are required to list the amount and type of sugar in all packaged foods. Food labels and ingredient lists will provide you with the exact contents of the product.
- Check food labels for information about "sugar." This information is often listed under "Total Carbohydrates." The listed information indicates the amount of sugar in a serving.
- Simple sugars can also be listed as raw sugar, brown sugar, beet sugar, cane sugar, powdered sugar, molasses, Turbinado sugar, maple syrup, honey, cane syrup, sugarcane juice, invert sugar, malt syrup, Agave syrup, and high-fructose corn syrup.
Claudia Carberry, RD, MS
Nutrition Expert
Nutrition Expert
Search for information on terms beyond "sugar." Claudia Carberry, a nutrition expert, advises: Avoid foods labeled as containing fructose, glucose, monosaccharides, lactose, maltose, dextrose, mannose, ribose, galactose, and sucrose.
Avoid consuming added sugars. Added sugars are syrups or sugars that are incorporated into foods during processing and are considered simple sugars. Added sugars are regarded as "empty calories" because they do not provide any beneficial nutrients for your diet.
- Common foods with added sugars include candy, cakes, regular sodas, fruit juices, breakfast cereals, sweetened cereals, and sugary coffee.
- Avoid consuming cookies, chips, and candies.
- Manage the food in your kitchen, fridge, and freezer. Consider removing processed foods with simple and added sugars (like cookies, candy, and regular sodas) and only keep 1-2 sweet treats for occasional consumption.
- It's important to note that simple sugars found in fruits and certain dairy products are much healthier than added sugars. Fruits and dairy products provide essential nutrients like vitamins, minerals, fiber, and protein in your diet.
Meals should consist of 50% fruits and vegetables. Some fruits and vegetables contain only small amounts of simple sugars. Additionally, they offer vital nutrients such as vitamins, fiber, and minerals needed for a healthy diet.
- Vegetables with small amounts of simple sugars include carrots, sweet potatoes, beans, and zucchini. Rather than avoiding these vegetables, balance them in a healthy portion of your meal.
- It is advisable to consume whole fruits instead of fruit juices. Fruit juices contain less fiber and higher amounts of sugar and calories.
- Limit your intake of dried fruits. Many dried fruits have added added sugars, especially sour fruits like raspberries.
- Also, dried fruits contain more sugar due to the removal of water during the drying process. Therefore, dried fruits should only be consumed in moderation, about 1/4 cup. A serving of fruit juice is around 1 cup or less.
Consume low-fat dairy daily. Dairy products like milk and yogurt also contain simple sugars in the form of lactose. However, these foods are also rich sources of protein, calcium, and vitamin D and should be part of your daily diet.
- It is recommended to consume 2-3 servings of low-fat dairy products daily. Dairy products include milk, yogurt, or cheese.
- While dairy products naturally contain simple sugars, some dairy-based products have significant amounts of added sugars. For example, chocolate milk or fruit-flavored yogurt often contain more sugar than regular milk or plain yogurt.
- Opt for plain yogurt or fresh cheese without added fruits or other additives. You can add fresh fruits or a spoonful of honey for a natural, healthy sweetness. Greek yogurt with low fat, topped with fresh honey, berries, or nuts, offers a nutritious option. The key is to control the type and source of sugars consumed.
Limit simple sugars in cooking recipes
Use unsweetened applesauce, bananas, apricots, or dates when baking. When making muffins or cakes, replace sugar with unsweetened applesauce or mashed ripe bananas.
- Using fruits helps reduce the amount of simple sugars in your recipe, while adding fiber, vitamins, and minerals.
- When substituting with bananas or unsweetened applesauce, reduce the amount of liquid in the recipe to prevent the dough from becoming too wet.
- Note that replacing sugar can alter the texture, color, and flavor of your baked goods.
Use honey, Agave syrup, or maple syrup as substitutes for white sugar when cooking. Some recipes require a sweetener, and it's not always possible to use direct substitutes. In such cases, consider using natural sweeteners like honey and maple syrup instead of refined sugar.
- Instead of using processed sweeteners, add honey or maple syrup to homemade BBQ sauce, tomato sauce, or salad dressings for a similar taste.
- Sweeteners like honey, maple syrup, and Agave syrup undergo less processing compared to white and brown sugar.
Make homemade ice cream. Instead of buying store-bought ice cream, you can make it at home by blending frozen fruit with no added sugars in a blender.
- There are many kitchen tools that can turn bananas and frozen fruit into a "snack" similar to ice cream.
- Frozen fruit desserts are packed with fiber, vitamins, and minerals, making them a healthier treat.
Avoid consuming simple sugars when dining out
Carefully read the menu and dish descriptions. Understanding the ingredients and dishes helps you identify which ones have more or less simple sugars.
- Be sure to check dishes such as sweet and sour sauce, BBQ sauce, tomato sauce, salad dressing, baked beans, fried sweet potatoes, marinara sauce, salsa, and other side sauces or condiments.
- Pay special attention to items that are clearly high in simple sugars, like desserts, pancakes/waffles, muffins, white bread with jam, and granola, as these often contain added sugars during preparation or processing.
- It’s a good idea to ask the waiter or chef for more details about the ingredients or the dish preparation.
Limit the use of condiments. These often contain significant amounts of simple sugars, so it's best to limit or avoid them.
- Request that dressings, sauces, ketchup, syrup, or spreads be served on the side.
- Ask the chef to prepare your salad dressing with pure olive oil and vinegar instead of creamy or vinaigrette dressings.
- Jams, jellies, whipped cream, coffee flavorings, and apple spreads all contain high amounts of simple sugars.
Avoid soda. A typical can of soda contains over 39g of sugar. Stick to water or unsweetened beverages instead.
- If you’re craving a sweet drink, opt for a diet soda or request a reduced amount from the server.
- After consuming a sugary drink, switch to water, unsweetened tea, or black coffee to help reduce sugar intake.
Avoid alcoholic beverages. Skip alcoholic drinks like mixed cocktails, wine, and beer. Even though these drinks don’t taste sweet, they contain significant amounts of simple sugars.
- Cocktails and mixed drinks can be tricky because they often contain sugar syrups, flavored syrups, sodas, or juice blends, and sometimes even sugar on the rim of the glass.
- To reduce sugar intake, choose alcoholic drinks mixed with plain water or unflavored seltzer, or opt for low-carb/low-calorie beers.
Share desserts. You can still enjoy a dessert or sweet treat, but it’s best to share to help limit your simple sugar intake.
- If no one is available to share, ask the server to box half of it for takeaway.
- Consider ordering a kid’s portion if possible, as it’s smaller and helps reduce sugar intake.
- Opt for fruit for dessert instead of sugary treats. While fruit still contains simple sugars, it also provides fiber, vitamins, and minerals beneficial for your health.
Advice
- A diet rich in vegetables, whole grains, lean proteins, healthy fats, and low-fat dairy has fewer simple sugars and added sugars.
- Choose fresh foods over processed foods and drinks that contain added sweeteners or flavors, as they help you better control your simple sugar intake.
- Preparing meals, dressings, or dipping sauces at home allows you to better control the added sugars, thereby reducing simple sugar intake in your diet.
- Opt for vinaigrette dressing instead of creamy dressings or fruit-based sauces; choose savory sauces over sweet ones.
Warning
- For people with diabetes, simple sugars are not the only type of carbohydrate that needs to be limited in a healthy diet; they should also reduce complex carbohydrates. Complex carbohydrates, which are high in fiber, can impact blood sugar levels. However, the effect of complex carbohydrates on blood sugar is not as significant as that of simple sugars. Complex carbohydrates are typically found in starchy foods like bread, rice, cereals, and some vegetables.
