Cutting back on sugar consumption – Tufts

Sugar substitutes are marketed as a way to reduce calories and decrease intake of added sugars. While they seem to be safe, the products in which sugar substitutes are found may contain large amounts of refined carbohydrate and are frequently not the healthiest choices, according to Tufts Health & Nutrition Letter.

pile of doughnuts

Photo by Sharon McCutcheon on

-Look for labels.
“Diet,” “sugar-free,” “low-calorie,” or “reduced-calorie” labels typically indicate the presence of sugar substitutes. CHOOSE water. When trying to decrease added sugar intake, water, unsweetened coffee, tea, and seltzer are the best choices. For those who find it hard to give up sugar-sweetened beverages, a switch to beverages sweetened with sugar substitutes will help cut health-damaging added sugars while you work to wean yourself off of sweet drinks.

-Eat fruit. The natural sugars in fruits are not associated with harmful health effects, and the nutrients in these naturally-sweet choices are definitely health-promoting.

-Limit sugar alcohols. In some people, high intake can cause cramping, gas, and diarrhea. The amount that can be tolerated without ill effects varies from person to person. “Sugar Alcohol” should be listed under “Total Carbohydrate” on Nutrition Facts labels.


Filed under healthy fruits, refined sugar, sugar, sugar substitutes, white sugar

3 responses to “Cutting back on sugar consumption – Tufts

  1. Monk fruit and stevia are two plant based sweeteners that are actually natural and don’t cause spikes in blood sugar. I’ve yet to try the former but have used the latter. They’re just not as satisfying to the sweet tooth, which one you can just pull out, unfortunately!

    Liked by 1 person

  2. Typo: one cannot pull out their sweet tooth. The articles unstated advice to stop eating sugar is as useful as telling a cocaine addict to just say no. (Not at all.) And sugar is more addictive and actually needed by the body in some form. And food scientist know this and pack food with it. Lactose is one natural form of it. No one has answered this problem though the Diet Cure tried by saying take L-glutamine, it doesn’t seem to do anything for me. Maybe I should just switch to cocaine? I’d lose weight and make exciting new friends.


    • I think the article makes three very good and useful suggestions. I was a kid in the 1940’s and grew up eating a lot of sugary treats. As an adult, I still like sugar and its taste in other treats, but I eat less of them. I think you deal with a taste for something not so healthy one day at a time and make progress in your eating habits one day at a time. I refuse to believe that you have to eat yourself to sickness or death. You always have a choice.


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