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.

 

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How to cut your child's sugar intake

A new campaign  is urging parents to limit snacks for children to two a day, and 100 calories a piece.

The aim is to reduce kids' sugar consumption – according to a data, children eat on average 10kg of sugar every year, with about half of this coming from sugary drinks and snacks.

This is definitely an important initiative, but any parent will tell you that getting little ones to swap cereal bars for celery is no easy task,according to a report.

You could explain again and again how eating too much sugar can lead to health problems like obesity and tooth decay, but that doesn't mean children will fully understand why snacking on sweet treats can be a problem.

 

Though encouraging children to eat healthy snacks isn't as easy as clearing out the cupboards, that doesn't mean it's an impossible feat. Here's how to make it less of a labour.

1. Be creative

There are only so much vegetable sticks and hummus that anyone can eat before it gets boring, so you will need to get a bit creative with the snacks on offer.

But this is not about going over the top with creations either. Bright colours and interesting textures will do the trick, as well as pairing already preferred flavours with new tastes. 

2. Stock up with different choices

Variety can help as well. Rather than just having single snacks to hand, get a couple of alternatives ready. Again, these don't need to be presented on a platter, the idea is to give them the freedom to choose.

Have pots of plain yogurt  in the fridge, nuts and raisins ready to be scooped out in handfuls, or some oven roasted vegetable crisps with a small amount of dip waiting in the cupboard.

3. Avoid sugary drinks

Parents hear over and over that even seemingly healthy drinks can often hide numerous teaspoons of sugar in them. While fizzy drinks are generally regarded as the most unhealthy options, fruit juice and smoothies aren't as healthy as they look.

 

Flavoured water and squash also contains loads of sugar, so that leaves plain water as the best option for children to drink.

Though many kids will say they don't like the taste, adding a squeeze lemon or orange, or infusing a large jug with mint and strawberries will help change their minds.

Another healthy option is having salted buttermilk, which can be made by beating curd with water, salt, lime juice and little pepper powder. Buttermilk is also a by-product when you churn cream to take out butter at home.

4. Don't forbid but do control

As research has repeatedly shown, forbidding foods makes them even more attractive for children. In fact, the power of forbidden foods is so strong, it has even been suggested that it works on healthy foods, like fruit.

The occasional biscuit or chocolate bar will not jeopardise a child's eating health habits, so long as it is just one or two every once in a while.

As a rule of thumb, try not to keep sugary snacks in the home, avoid offering them if the kids don't ask for them, and limit the quantity offered if they do.

Explain to them why it is important to limit those foods, too, as teaching them about their own health will work better in the long run than just saying no without explanation.

Keep in mind that the 100 calorie recommendation is a rough guide to help parents quantify sugar. Nuts, for example, are a healthy snack choice but a portion size is often more than 100 calories.

5. Start planning about meals

While snacks are easier to target through public health campaigns, remember that reducing sugar consumption should be done holistically.

If half of children's total sugar consumption comes from sugary drinks and snacks then it is obvious that meals account for the other half. Start thinking about moderating desserts after meals and sugary breakfasts as well.

6. Eat healthy as a family

Children learn from what they see adults doing, so it is important that parents also make healthy choices.

Research shows that children who participate in frequent family meals are more likely to eat fruits and vegetables, and they have more healthy eating habits overall that can continue in adult life.

Apply the same rules to everyone in the family, and the children won't be the only ones learning a valuable lesson.

Kicking the sugar habit may be tricky to begin with, but following this simple advice will help make food a positive experience for you and your little ones.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.    

 
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