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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Labels: cut out white sugar, limit intake of sugar in beverages, limit quantity, more fruits to get the sweet taste, no added sugar, use natural one