Looking for ways to limit your sugar intake? Good news! Reducing sugar doesn’t mean reducing flavour. Whether it’s a family favourite or a brand new recipe, consider some of these recipe “make over” ideas for a more nutritious choice.
Reducing sugar is good for your health
Canadians consume added sugars mostly in processed and pre-packaged products, including cakes, cereals, yogurts and sweetened beverages.Too much sugar can add too many added calories. Sugar can be part of healthy food choices in moderation.
There are many forms of sugar.Honey, brown sugar and white sugar all provide the same amount of calories.Sugar is also naturally found in many fruits and vegetables. Learn more about sugar here.
Canada’s Food Guide recommends limiting our added sugar intake. This includes the sugars we use when preparing our meals.
Reducing sugar doesn’t mean reducing flavour
There are many ways to reduce sugar when you prepare foods. See some suggestions below for easy and tasty sugar substitutions in your favourite baking recipes like cookies, quick breads and other desserts:
Experiment with reducing the amount of sugar the recipe calls for. Up to 1/3 of the sugar in most recipes can be taken out without a noticeable difference. You should not reduce all the sugar in a recipe, as it is still needed for taste and texture. Note: Do not reduce sugar in yeast breads as the sugar is needed to activate the yeast.
Use fruit such as raisins, dried apricots, dates or bananas instead of sugar, which naturally add sweetness.
Use vanilla, almond, maple, orange or lemon extracts for their natural sweet flavour. If a recipe calls for one of these extracts, try doubling the amount for added taste.
Sweet-tasting spices like cinnamon, nutmeg, cloves and ginger are a great way of adding flavour.
Substitute up to ¼ of the granulated sugar in baking recipes with powdered milk.For example, if a recipe calls for 1 cup of sugar, use ¾ cup of sugar and ¼ cup powdered milk.
Use dried fruit puree, applesauce, or mashed bananas to replace some of the sugar and fat in cookies and muffins.
If a recipe calls for canned fruits, look for those packed in water instead of syrup.
If a recipe calls for jams or jellies, look for unsweetened, low-sugar varieties. Try jams or jellies sweetened with a no-calorie sweetener.
Instead of sugar, glaze cookies and breads with unsweetened jams mixed with water.
Can I use sweeteners to replace sugar?
Many people use artificial sweeteners like Stevia and sucralose to help reduce their sugar intake. Your choice to use sweeteners is individual and a dietitian can help you decide what is right for you. For more information, read this article for advice on using sweeteners.
Recipes that reduce the sugar
How can a dietitian help?
Dietitians can support you throughout many phases of your life from pregnancy to eating well when you are older. Counselling sessions with a dietitian can also help you to prevent and treat health conditions like diabetes and heart disease. Your dietitian will work with you to give you personalized advice that meets your lifestyle and goals. Connect with a dietitian today!
Bottom line
Reducing the amount of added sugar you eat is good for your health. Making foods from scratch, like muffins and desserts, is a way to reduce the amount of sugar in these foods. Use the tips in this article to help modify your favourite recipes.
You may also be interested in:
What You Need to Know About Sugar
Recipe Makeover: Reducing the Fat in the Kitchen
Recipe Makeover:Reducing Sodium in the Kitchen
Where Do Dietitians Work and What Do They Do?
This article was written and reviewed by dietitians from Dietitians of Canada. The advice in this article is intended as general information and should not replace advice given by your dietitian or healthcare provider.
Last Update – February 17, 2023
FAQs
Cut back on the amount of sugar you add regularly to beverages and foods including cereal, pancakes, coffee or tea. Try cutting the usual amount of sugar you add by half. Continue to decrease the sugar until your taste buds adjust. Swap out the sugary sips.
What cancels sugar in cooking? ›
If your food is too sweet...
Add an acid or seasonings such as lemon juice, lime juice, or vinegar; chopped fresh herbs, citrus zest, or a dash of cayenne for savory dishes, liqueur or instant espresso for sweet dishes.
How to reduce too much sugar in baking recipes? ›
Substitute up to ¼ of the granulated sugar in baking recipes with powdered milk. For example, if a recipe calls for 1 cup of sugar, use ¾ cup of sugar and ¼ cup powdered milk. Use dried fruit puree, applesauce, or mashed bananas to replace some of the sugar and fat in cookies and muffins.
What are good foods for reducing added sugar? ›
Pick lower-sugar options
Choose packaged foods that have less or no added sugars such as plain low-fat or fat-free yogurt, unsweetened applesauce, or canned fruit packed in its own juice or water.
What is a quick way to lower sugar? ›
The quickest way to lower your blood sugar is to take fast-acting insulin. Exercising is another fast, effective way. However, in severe cases, you should go to the hospital. High blood sugar levels are known as hyperglycemia or high blood glucose.
How to flush sugar out of your body overnight? ›
Stay hydrated. The more water you drink, the more sugar will rinse from your body. Eat a diet featuring lean proteins (fish, chicken, cheese sticks, etc.) combined with high-fiber vegetables (leafy greens, cauliflower, cabbage, etc.).
How do you cancel sugar in cooking? ›
Adding lime juice can to your dish can balance out the sweetness. In case, you don't want too much of tanginess in the dish you can also add vinegar white wine vinegar, red wine vinegar, balsamic vinegar.
What is the healthiest alternative to sugar? ›
Sweeteners like fruit juice, honey, molasses and maple syrup contain natural sugar and have some nutritional benefits. Fruit has fiber, vitamins and antioxidants. Even raw honey and maple syrup can contain antioxidants and minerals like iron, zinc, calcium and potassium.
What seasoning cancels out sugar? ›
How to Make Food Less Sweet. Add an acid or seasonings such as vinegar or citrus juice; chopped fresh herbs; a dash of cayenne pepper; or, for sweet dishes, a bit of liqueur or espresso powder.
How do you fix a recipe with too much sugar? ›
It may be obvious not to add more sweet ingredients, but you should also stay away from salty ones since they actually bring out the sweetness in food. Sour: The general go-to here would be lemon juice, although lime will also work. Orange juice will only add more sweetness as will some kinds of vinegar.
These 10 picks can help you manage blood sugar levels and keep your numbers in check.
- Unsweetened or Plain Yogurt. ...
- Blueberries. ...
- Beans. ...
- Leafy Greens. ...
- Dates. ...
- Glucerna® Shakes and Bars. ...
- Steel-cut Oats. ...
- Mushrooms.
What counteracts eating too much sugar? ›
Flush out all that sweet stuff from your system by hydrating ASAP with water or other low-sugar fluids, and foods high in water content. "Drink plenty of water and go for foods like watermelon, cucumbers, strawberries and yogurt," Seaver says.
Which food is best for reducing sugar? ›
5 Superfoods to Lower Your Blood Sugar
- Berries. Don't make your trip to the store fruitless. ...
- Go nuts. That's right—go ahead and snack on almonds, cashews or even pistachios. ...
- Leafy greens. ...
- Non-starchy vegetables. ...
- Whole grains.
What are 4 examples of reducing sugars? ›
All monosaccharides and some disaccharides are reducing sugars. Among the many reducing sugars are glucose, galactose, fructose, and lactose, which are monosaccharides, and maltose, which is a disaccharide.
What foods are 100% sugar free? ›
Seafood, pork, beef, and chicken are all sugar-free. They're also an important source of protein and omega-3 fatty acids. If you don't eat meat, soybeans, lentils, beans, nuts, and seeds are great sugar-free, high-protein foods.
How can I reduce my sugar in one day? ›
Methods that May be Tried to Reduce Blood Sugar Levels Immediately
- Taking prescribed insulin or medication. ...
- Adjusting food intake. ...
- Engaging in physical activity. ...
- Staying properly hydrated. ...
- Monitoring and adjusting blood sugar levels.
What are the best foods to lower sugar? ›
Here are five foods that can make a difference.
- Berries. Don't make your trip to the store fruitless. ...
- Go nuts. That's right—go ahead and snack on almonds, cashews or even pistachios. ...
- Leafy greens. ...
- Non-starchy vegetables. ...
- Whole grains.
What is an example of a reducing sugar? ›
All those carbohydrates which contain a free aldehyde or Ketonic group and reduce Fehling's solution and Tollen's reagent are referred as a reducing Sugar. Examples of reducing sugar is galactose, glucose, glyceraldehyde, fructose, ribose, and xylose.
How do you stop too much sugar in food? ›
If your dish is a little too sweet, try rounding out the sweetness by adding flavors or ingredients that are sour, bitter, or spicy. It may be obvious not to add more sweet ingredients, but you should also stay away from salty ones since they actually bring out the sweetness in food.