How to cut sugar out of your meals without diet food and drink

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Diets high in sugar have been linked to higher rates of type 2 diabetes, heart disease and some types of cancers.

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Dried fruit, canned fruit, applesauce and fruit juicesThe best way to see if a product is high in sugar is to check the label and look for any sugar or syrups that have been added.

"When this happens it often means that it is processed with other fillers," Derocha said."In general, if something is altered to be in low sugar that means that it may have been ultra-processed to include other things to give it a flavor that would be enjoyable with less added sugar. Some of those additions could include, sugar alcohols, sugar substitutes, additives, chemical preservatives, fats, salt and more.

"Diet products have their place. But if you don't enjoy a product, or it doesn't satisfy you—for example low fat products—we may eat twice as much, defeating the purpose." Having regular meals with appropriate carbohydrates and protein can help to curb sugar cravings between meals, according to Pigott. Diets that are low in added sugar but high in protein and fiber may help to promote the experience of fullness and reduce food cravings that can lead to snacking on sweet products.

Derocha said you can try making your own versions of certain foods if you want to enjoy sweet products but still manage your sugar intake. For example:

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