Sugar is a surprisingly complex topic. Most of us know that too much sugar in our diets carries various risks: weight gain; diabetes; oral decay; heart disease and strokes. However, it’s all too easy to underestimate the amount of sugar we eat every day.
Besides deliberate choices such as adding sugar to drinks, it’s often hidden in condiments and convenience foods, even if they are predominantly savoury products. Packaged cakes, biscuits, chocolates and desserts often contain almost the entire daily recommended intake of free sugars in a single portion (30g for adults and 19-24g for children).
Here are some simple tips to help you cut down on your daily sugar intake.
Cut back on processed foods
Processed foods often contain ‘hidden sugars’, which may be listed on the label as fructose, sucrose, glucose, dextrose, lactose, or maltose. Other red flags include corn syrup, high fructose corn syrup, cane syrup, or any form of concentrated juice. These substances are often added to savoury meals and sauces to make them more palatable to consumers.
If you are busy and often find yourself falling back on convenience foods for weekday meals, try batch cooking with your own recipes at the weekends. Alternatively, you may wish to arrange a meal prep delivery service with a company that specialises in healthy and well balanced ingredients.
Stop adding sugar to drinks, cereals and porridge
Many people load on empty calories everyday by adding sugar, honey or syrup to their hot drinks, porridge, or breakfast cereal. If you cannot bear the taste of unsweetened food and drink, try adding a few drops of freshly squeezed fruit juice, or explore healthier natural alternatives to sugar such as stevia or agave honey.
Prepare homemade snacks
When we are out and about and in need of a quick energy boost, it’s all too tempting to grab a chocolate bar or other sugary snack. To avoid this pitfall, get into the habit of carrying healthier snacks with you, such as a bag of mixed nuts and raisins or unsweetened popcorn.
Swap regular fizzy drinks & juices for diet versions
If you rely on cola or other fizzy drinks to power through the day, switch to a diet version as these drinks contain almost an adult’s entire daily recommended sugar intake. Even better, drink plain water flavoured with a few drops of natural fruit juice.
If you drink concentrated fruit juices such as squash or cordial, swap them for natural fruit juices. Although natural fruit does contain a type of sugar called fructose, this is a less harmful alternative to ‘free’ sugars, because the sugar is contained in cells and so is used more effectively by the body, rather than spiking blood sugar and adding to fat storage.
Swap to low fat unflavoured yoghurts
If a yoghurt is flavoured, chances are it’s high in sugar even if it is labelled as low fat. Swap to a natural version and add your own flavourings with berries or chopped fruit, or a healthier natural sweetener such as agave syrup.