Quick answers:
Vegans cut out sugar in several ways:
– Avoiding processed foods with added sugars
– Using natural sweeteners like fruit, maple syrup, coconut sugar, etc. instead of refined white sugar
– Reading nutrition labels carefully to identify hidden sugars
– Cooking more meals at home instead of eating out
– Opting for unsweetened versions of plant milks, yogurts, etc.
– Limiting or avoiding sugary desserts and baked goods
– Focusing on getting carbohydrates from whole fruits and vegetables instead of refined grains
Why do vegans want to cut out sugar?
There are several reasons why vegans aim to limit sugar intake:
Weight management
Added sugars can lead to increased calorie intake and weight gain over time. Since vegans avoid animal products, they rely more on plant-based foods – some of which can be high in added sugars like desserts, sweetened non-dairy milks, etc. Cutting back on added sugars helps manage weight on a vegan diet.
Blood sugar regulation
Fiber from whole plant foods helps regulate the release of sugars into the bloodstream. Processed sugary foods lack fiber, causing blood sugar spikes and crashes. Limiting added sugars helps keep blood sugar levels more stable.
Dental health
Bacteria feed on sugar and produce acids that erode tooth enamel. A vegan diet high in sugary processed foods puts dental health at risk. Reducing sugar intake helps protect teeth.
Nutrient density
Added sugars displace more nutrient-dense foods in the diet. Focusing on whole foods over sugary processed items helps ensure adequate nutrient intake.
Gut health
Excess sugar can negatively impact digestive health by altering gut bacteria and promoting inflammation. Cutting back on sugar supports healthy gut function.
Curb unhealthy cravings
The more sugar you eat, the more sugar cravings increase over time. Reducing sugar helps reset taste preferences and cravings for sweets.
How vegans avoid processed foods with added sugars
Reading nutrition labels is key for identifying added sugars in packaged foods. Things to look out for include:
Sugar
Names like sugar, brown sugar, cane sugar, beet sugar, evaporated cane juice all indicate added sugars.
Syrups
Ingredients like high fructose corn syrup, maple syrup, agave syrup, rice syrup contribute added sugars.
Sweeteners
Watch for sweeteners like sucrose, dextrose, maltose, honey, nectar, molasses, coconut palm sugar.
-ose words
Ingredients ending in -ose like dextrose, glucose, lactose, sucrose denote sugars.
| Food Category | Products to Avoid |
|---|---|
| Beverages | Soda, sweetened iced tea, juice drinks, flavored plant-based milks, sweetened waters, sports/energy drinks, coffee drinks with syrups |
| Breakfast Foods | Pre-sweetened cereals, instant oatmeal with added sugars, frozen waffles/pancakes, granola with honey/sugar |
| Snacks | Fruit snacks, granola bars, cookies, candy, protein/energy bars |
| Condiments | Syrups, sugary salad dressings, ketchup, barbecue sauce, teriyaki sauce |
| Desserts | Cakes, cookies, pies, ice cream, chocolate, frozen yogurt, puddings |
| Baked Goods | Donuts, muffins, pastries, sweet breads |
Reading nutrition labels and ingredients lists can help identify foods with added sugars to avoid. Focus on whole, minimally processed foods without added sweeteners.
Using natural sweeteners
Vegans can satisfy cravings for sweet flavors using natural alternatives to white sugar:
Fruit
Fresh fruits like bananas, dates, applesauce, mashed berries provide natural sweetness for smoothies, oatmeal, baking, etc. Dried fruits can also be used sparingly.
Maple syrup
Maple syrup offers a rich, caramel-like sweetness. Look for 100% pure maple syrup, not pancake syrups with added sugars. Use moderate amounts.
Coconut sugar
Derived from coconut palm sap, coconut sugar has a low glycemic index to help moderate blood sugar response. Use like brown sugar in baking.
Molasses
Molasses provides an intense, bittersweet flavor. Blackstrap molasses offers iron and other minerals. Use sparingly as it is still high in sugar.
Stevia
Extracted from the stevia leaf, stevia provides zero calories and a sweet taste. Look for pure stevia extracts, not products with added sugars.
Monk fruit
Monk fruit extract is a no-calorie, high-intensity natural sweetener. Does not raise blood sugar. Use powdered monk fruit in baking.
Chicory root
Inulin fiber from the chicory root offers sweetness while stimulating digestion. Use in coffees, oats, baking.
When using liquid sweeteners like maple syrup and molasses, reduce other liquids in recipes. Get used to less sweetness over time by gradually reducing natural sweetener amounts.
Reading nutrition labels for hidden sugars
Flip labels over and read the nutrition facts and ingredients list to identify added sugars, even in health foods:
Non-dairy yogurt
Many fruit-flavored and vanilla yogurts have added sugar or syrups. Opt for unsweetened.
Plant-based protein powder
Sweetened protein powders often contain sugar alcohols or stevia. Choose unsweetened.
Nutrition/protein bars
Sugars like brown rice syrup, tapioca syrup boost sweetness. Look for low sugar bars or make your own.
Canned beans
Some canned beans are cooked with sugars. Rinse well or buy low-sodium, no sugar added varieties.
Jarred tomato sauce
Many pasta sauces have added sugars. Check for sauces with just tomatoes in the ingredient list.
Whole grain bread
Even healthy-sounding breads can contain sweeteners like honey, brown sugar, or corn syrup. Check the label.
Condiments
Ketchup, barbecue sauce, salad dressings, and dips often contain hidden sugars. Make your own healthy versions.
Cooking more meals at home
Preparing meals at home makes it easier to control ingredients and avoid added sugars:
– Make dressings, dips, sauces, oatmeals, soups, curries, stir fries, etc. from scratch using whole food ingredients
– Roast, steam, or sauté vegetables to bring out natural sweetness without needing to add sugar
– Experiment with spices like cinnamon, cardamom, ginger, cloves to add sweet flavor
– Try new whole grains like farro, freekeh, quinoa, bulgur as the base for plant-based bowls and salads
– Focus on balanced nutrition – don’t restrict carbs, but opt for whole food sources over refined
– Satisfy sweet cravings with fresh fruit as dessert instead of processed sweets
Simple homemade meals let you limit processed ingredients and added sugars. With practice, cooking tasty plant-based meals at home becomes easy and enjoyable.
Choosing unsweetened versions
Many processed plant-based products now offer unsweetened options:
Non-dairy milk
Soy, almond, oat, and other plant milks come in unsweetened varieties without vanilla or sugar.
Plant-based yogurt
Look for unsweetened coconut or almond yogurts to avoid added sugars. Or make your own from plant milk.
Tofu
Buy plain tofu. Flavored smoked or teriyaki tofu often contains sugars.
Nut butter
Look for 100% nuts/seeds ingredients. Avoid added oils, sugars, and salt in processed nut butters.
Granola
Make your own low-sugar granola at home or look for unsweetened versions without honey or sugar.
Protein bars
Seek out bars sweetened with coconut sugar, dates, or monk fruit instead of brown rice syrup.
Reading labels helps find unsweetened and no sugar added versions of many products. If you can’t find a healthy option, consider making it yourself.
Limiting sugary desserts and baked goods
It can be challenging to avoid all sweets on a vegan diet. Here are some tips:
– Allow yourself a small portion of dessert on special occasions
– Make sweets using natural sweeteners in moderation
– Focus dessert on fresh fruit, perhaps with a small amount of dark chocolate
– Choose nutrient-dense sweets like chia puddings, avocado chocolate mousse
– Stay out of the baked goods aisle at the grocery store
– Avoid keeping sweets in the house or workplace
– Readjust taste buds by going without sweets for 30 days
– Increase protein, fat, and fiber at meals to avoid sugar cravings
– Manage stress through exercise, socializing, relaxing hobbies
With mindfulness and patience, vegans can train themselves to enjoy healthier dessert options and avoid emotional eating of sugary processed foods.
Eating more whole carbohydrates
Instead of refined carbs like sugar, white flour, white rice that spike blood sugar, base meals on fiber-rich whole food carbohydrates:
Vegetables
Enjoy a rainbow of non-starchy veggies – greens, peppers, mushrooms, onions, tomatoes, eggplant, etc.
Legumes
Beans, lentils, and peas offer protein with slowly-digested carbs.
Whole grains
Choose minimally processed whole grains like oats, quinoa, brown rice, barley over refined grains.
Starchy vegetables
Root veggies like potatoes, sweet potatoes, winter squash contain fiber that slows sugar absorption.
Fruit
Focus on low-glycemic options like berries and apples instead of tropical fruits.
Whole food carbs nourish the body and microbiome without spiking blood sugar. They provide antioxidants, vitamins, minerals, and phytonutrients lacking in refined sugars.
Conclusion
Cutting out added sugars requires diligence for vegans who want to achieve optimal health and keep processed foods to a minimum. But it certainly doesn’t mean eliminating all sweetness! Natural whole foods offer plenty of options for satisfying a sweet tooth while providing nutrients and fiber instead of empty calories. With careful label reading and a dedication to home cooking, most vegans find they can happily limit sugar without sacrificing flavor or fun. Moderation and balance is key for any healthy plant-based diet.
