How to reduce sugar intake and six foods to avoid

When you consider the links to diabetes, increased cancer risk, and general low mood swings, acknowledging the importance of how to reduce sugar intake is high. But the problem with sugar is that it’s so flippin’ delicious. Whether you’re an ice cream guy, swear by full-fat energy drinks, or even love glazing your meat in honey or using sugary marinades, it’s highly likely that you’re consuming more sugar each day than you realise – or crucially, should be.

 

By choosing natural sources of sugar, like fresh fruits and vegetables, and slowly reducing processed sugars, you can make better food choices without feeling deprived.

How much sugar do we actually need?

Bad news for Mars Bar addicts: according to dietitian Fareeha Jay, the amount of added sugar we actually ‘need’ each day is, well, zero.

Instead of added sugars from things like sports drinks, ‘healthy’ protein bars, and full-fat fizzy drinks, Jay recommends we turn to fruits, vegetables, dairy, and more useful, less processed sources of carbs to get our daily dose of natural sugars like glucose, fructose, and lactose.

For men aged 19 and older, government dietary guidelines recommend about 333 grams of carbohydrates daily, with this amount tapering off slightly as we age. If you really can’t kick that sweet tooth, your added sugar intake should be no more than 33 grams of sugar per day, including sugars from fruit juice, vegetable juice, purées, and sugar added to hot drinks.

It isn’t just your teeth that will pay the price of overdoing it. According to

Sas Parsad, a nutritionist at the Gut Co, too much sugar can cause inflammation, disrupt the balance of our gut microbiome, and lead to various health issues – including Type 2 diabetes.

“While our bodies do use glucose for energy, consuming excessive amounts of sugar doesn't just provide energy – it can also lead to fat storage and other metabolic problems,” he warns.

Advice on how to reduce sugar intake

The problem with cutting out sugar entirely is that it’s pretty addicting. If you’ve ever gone cold turkey for a diet, you’ll know just how real the sugar cravings can be.

Parsad says that cutting back “isn’t just about tossing out the sweets – although that can be a great start.”

Instead, he suggests you:

Substitute Sugar Rewards

I.e. try swapping sugary treats for something that offers the same satisfaction without the sugar. “Instead of treating yourself to a candy bar, take a short walk, get a black coffee from your favourite shop, or do a few stretches,” Parsad says.

Eat More Fibre and Protein

Adding fibre and protein to your meals helps keep blood sugar stable and reduces the chances of sugar cravings later. It’s a tried and tested method for that mid-afternoon office slump. “A hearty meal with whole grains, protein, and healthy fats will keep you full and less likely to reach for sugary snacks,” says Parsad.

Switch to healthier substitutes

The old dark chocolate or handful of berries tip, with healthier alternatives still providing a sweet hit, but with less of a sugary wallop.

For Jay, one of the best ways to reduce sugar intake is by gradually retraining your taste buds. “Start by slowly reducing the amount of sugar you add to foods and drinks like cereal, pancakes, coffee, or tea,” she says, warning that “This process may take weeks to months but over time, your brain will start to prefer foods with less sugar.”

If you’re struggling, Jay is sympathetic, pointing out that sweet treats are a huge part of cultural celebrations, whether it’s office donuts on a colleague’s birthday or tins of Quality Street over the holiday.

“It’s important to remember that sugar is about more than just health and nutrition—sweet foods provide comfort and joy,” she says. “Desserts and cakes are often the centerpiece of celebrations, and many traditions revolve around sweet treats. Cutting out sugar entirely doesn’t have to be the solution; the issue lies more with the quantity we consume.”

Instead of feeling caught out by that tiramisu on your anniversary restaurant dinner, or that leftover slice of cake at the kid’s birthday, Jay says you should plan out when you will allow yourself a sugary treat, and stick to it, opting for smaller portions when you do indulge.

Six foods to avoid

 

 

 It’s difficult enough cutting out bars of Tony’s, but what about all the places hidden sugar lurks?

Whether you’re trying to lose a few kg, reduce your risk of health-related issues, or simply feel better and more energised without a daily sugar-slump, cutting out the below could make all the difference.

Granola bars
Granola bars are touted as health superfoods, but they can be packed with sugar in the form of honey, agave, or maple syrup. “While these sweeteners are natural, they’re still sugar, and a single granola bar can contain between 12-24 grams of sugar,” warns Jay.

Salad Dressing
While most salad dressings are made with vegetable oils and ingredients like cream or egg yolk, sugar or molasses are often added for taste. “Just a 15 ml serving can contain 2-5 grams of sugar,” says Jay. Stick to olive oil, balsamic, and lemon juice.

Flavoured Yogurts
We’re not talking about Muller Corners, but those low-fat or high-protein yoghurts sold as a healthy alternative. “A single portion of flavoured yoghurt can contain as much as 15-25 grams of sugar,” says Parsad. “This can upset your gut bacteria balance and cause blood sugar spikes.” And that’s before you’ve added fruit and honey to your bowl…

Tinned Fruit
The UK government recommends five servings of fruits and vegetables a day, and tinned fruit counts toward this making it an easy win, right? Jay says not. “Grabbing a can of fruit isn’t always the healthiest choice; some varieties contain high amounts of added sugar.” Ditch fruit canned in juice or syrup, opting for those stored in water instead.

Smoothies
Shop-bought smoothies are sugar power packs with excessive amounts of sugar, typically from fruit juices and sweetened yoghurt. “A standard smoothie could easily have 40 grams of sugar or more in a single serving, which can overwhelm your gut by feeding harmful bacteria,” says Parsad. Make your own at home from whole fruits instead.

Dried Fruit
Dried fruit can be high in calories and fructose sugar due to its concentrated form, making it great for hiking or as a long distance running snack. The issue comes when added sugar is put in there. “People might believe they’re eating a healthy snack when they could be unknowingly increasing their sugar intake,” says Jay.

As always, check the label for added sugars, remembering that you’re sweet enough as it is.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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