Giving up sugar

[Gakmek1965]

Good Morning everyone, i have been advised due to health concerns that i cut out sugar from my diet....eek....has anyone done it...it is hard....do you get withdrawal symptoms...no the obvious things to cut out but there is sugar in everything.....where do i start....??

[Fran182716 Prediabetic]

Hi, I have cut out the majority of added sugars, but I still eat food containing natural sugars like vegetables, dairy, fruit in moderation. I was diagnosed prediabetic in Jan 2019 and I got my blood sugars back in the healthy range within 6 months.

Who gave you the advice, and were they more specific? And really should be giving you some guidance even if it’s just a printout if they are a healthcare professional.

You already know the obvious things, sweets, cakes, biscuits, breakfast cereals etc. Chocolate bars but it depends on how strict you have to be. I have a couple of small squares of dark chocolate (85% cocoa) most days.

Added sugar is in a lot of foods. Start reading the ingredients list on the back of packets and jars. Unless you want to start doing complicated maths to find out grams per portion just check if sugar is in the first few listed ingredients, if it is it’s probably best to leave it. You’ll find that added sugar is in a lot of savoury foods too, always check the label. Sometimes a packet will say “ low sugar” but it’s really not, it’s just lower than the regular one.

The easiest way to cut out added sugars is to cook from scratch so you know what has gone into your food. I prefer home cooked food anyway but I was a bit daunted about doing it all the time as I was working long hours and tired but it gets easier. You learn your own handful of go-to meals that you can put together inside 30 or even 10 mins (omelettes and salad!). You can cook double of one meal and fridge/freeze leftovers.

Fruit is a bit of a grey area, berries are much lower sugar than other fruits. It works for me to stick to berries and one other fruit per day which I always have with a fat source like full fat yoghurt, cheese or nuts. It depends how low sugar you need to go.

Is it hard? - yes, initially if you’ve been used to eating a lot of added sugar. You might get headaches and both physical and psychological cravings and feel tired and lethargic. Some people like to cut down slowly but anecdotally I have seen people have more success with stopping cold turkey because the worst bit is over quickly. If you do the cold turkey thing my advice would be to be kind to yourself so this doesn’t feel like a punishment. Make sure you are stocked up with non sugar foods that you really enjoy, keep well hydrated, don’t push yourself to exercise if you’re tired just do some gentle walking or stretches.

It will pass soon and once you are out the other side things start to get a lot better. I felt more energetic, not bloated, cravings gone, and can now appreciate the subtle sweetness in fresh foods.

Good luck 🍀

[RedNell]

Hi, Do you cook or rely on ready meals, sauces in jars etc? I'd say just jump in and cut it out as much as possible, if you take sugar in things like coffee lower the amount every few days, cut out fizzy drinks and cook from scratch. Don't use artificial sweeteners as these don't allow your tastes to change. It's about changing your palate which will help stop cravings in time.

I've been a sugar binger, my weakness is sweets, jelly tots, fruit gums any kids sweets really. I'd even eat lollipops while drinking wine.

I've totally cut out the sweets and treats. I've turned to apples & pears when I get cravings or make an oat pancake and have berries with it. I have always cooked from scratch, only used jar bolognese sauces occasionally so it's easier for me as I know where I was getting the excess sugar. I've just managed to take my coffee sugar free. I'm only into my fourth week but cutting out the sugar and watching my calories is working, the weight is coming off. I'll be treating myself to a couple of gin & lemonades Saturday night. Oh...I make myself ice lollies to ease cravings. Just wizz frozen berries with alittle water in food processor and freeze. When your craving and stalking the cupboards grab a lolly. Good Luck

[Zest]

Hi Gakmek1965

There is some information here in the NHS pages entitled: "How to cut down on sugar in your diet" which you might also find helpful:

nhs.uk/live-well/eat-well/h...

Wishing you success with your goals, and hope you're enjoying the weekend.

Zest

[Matt2584]

Hi,

Cutting out sugar is one of the best things I have done.

I haven’t cut sugar out completely but I cut out most processed sugars.

When I was little I used to have a terrible diet which consisted of lots of processed/refined sugar and guzzled fizzy drinks like water and hardly ate any REAL, natural fruits and veg.

In 1996 I was diagnosed with a brain tumour and in 98 I had a 2nd brain tumour.

I have had a lot of operations and have been through hell and back.

When growing up I slowly came away from all the sugar and eventually flipped my diet around and now eat a lot more fruit and veg and have dropped the sugar intake.

I look and feel so much better for it as well.

I came away from all the sugar slowly and did more research online into what I was consuming.

Once I read about Aspartame which is a sweetener in diet drinks (diet coke, diet pepsi, cordial etc) I ditched the fizzy drinks completely.

I didn’t really have withdrawal symptoms because there are many fruits you can eat that have their own natural sugar, fructose.

I think the food industry need to make it clear the types of sugars.

It’s ok for some people to say “Sugar is sugar” but I don’t think all sugar is the same.

I think the processed/refined sugars are bad for your health in large consumptions whereas fructose isn’t.

Fructose might help to pile on pounds in the long run but I cannot see fructose causing harm to the body.

[nickthenurse]

Eat like a cave man!

Now, where was my club........

[san_ray70]

Your tea coffee, cereal, porridge, biscuits, check how much sugar in all items. Once you stop taking sugar you will not like any in anything, it tastes too sweet even if somebody stirs yours with a sugar spoon. I gave sugar up donkeys years ago and I never missed it.

[SofaJockey]

Yes I cut out most added sugars. It's hard for a couple of weeks, then it was fine.

The key was reading the label. I stopped eating foods with >5g/100g sugar and lost around 8 stones, essentially 'fixing' the health conditions I had.

The trick is to focus on the low sugar foods you do like and make sure you are eating and enjoying those. That included unprocessed meats, fish, veggies, eggs, greek yoghurt and dairy. Full-fat dairy items often contain less sugar and frankly are better at filling you up. 😄