HIGH sugar consumption can lead to weight gain, increased risk of type 2 diabetes and other metabolic issues, and so reducing excessive sugar intake is important for overall health. Dietician Claudhia Ashley says especially as you get older, you will want to adjust your diet to lower your sugar consumption. “The goal is to create a sustainable lifestyle change rather than following a temporary diet,” Ashley said.
“Using a food diary or mobile app, for example, can help you track your daily sugar intake, which can help you identify sources of hidden sugars and keep your consumption within recommended limits.” Ashley said the American Heart Association recommends no more than six teaspoons (25 grams) of added sugar per day for women, and nine teaspoons (38 grams) for men. “Even though natural sugars [like those in fruits, honey and maple syrup] are generally healthier than refined sugars, they can still contribute to your overall sugar intake,” she cautioned.
“So opt for whole fruits instead of fruit juices or dried fruits, which are more concentrated sources of sugar.” She said these are other ways to be mindful of your sugar intake. Choose complex carbohydrates Replace simple carbs (like white bread, white rice, and pasta) with complex carbohydrates such as whole grains, oats, quinoa, and brown rice.
Complex carbs are digested more slowly, leading to more stable blood sugar levels and fewer sugar cravings. Mind your breakfast choices Breakfast foods like cereals, pancakes, and muffins can be high in sugar. Choose low-sugar or sugar-free options like oatmeal, eggs, whole-grain toast, or Greek yoghurt with fresh fruit.
Reduce sugar in recipes When baking or cooking, experiment with reducing the amount of sugar in recipes. Often, you can reduce sugar by a third or half without significantly affecting the taste. Consider substituting part of the sugar with unsweetened apple sauce, mashed bananas, or puréed dates.
Be wary of “healthy” foods Foods labelled as “low-fat” or “fat-free” often contain added sugars to enhance flavour. Always check the label to see how much sugar has been added. Similarly, be cautious with energy bars, granola, smoothies, and other foods marketed as healthy, as they can also be high in sugar.
Learn the many names of sugar Sugar can appear on ingredient lists under many different names. Be aware of common sugar aliases such as agave nectar, cane sugar, dextrose, maltose, molasses, and barley malt, among others. Consider the glycaemic index The glycaemic index (GI) measures how quickly a food raises blood sugar levels.
Foods with a high GI can cause rapid spikes in blood sugar, leading to increased hunger and sugar cravings. Opt for low-GI foods such as non-starchy vegetables, whole grains, and legumes to keep blood sugar levels stable. Focus on gut health A healthy gut microbiome can reduce sugar cravings.
Include fermented foods like yoghurt, kefir, sauerkraut, and kimchi in your diet to support gut health. Consider taking a probiotic supplement, particularly if your diet is low in fermented foods. Avoid the all-or-nothing mentality It’s okay to enjoy sweets occasionally.
The key is moderation. Allowing yourself small indulgences can prevent feelings of deprivation, which can lead to overeating. Read food labels Check nutrition labels for added sugars.
Look for terms like “sucrose,” “fructose,” “high fructose corn syrup,” “glucose,” “maltose,” and “corn syrup.” Choose products with little or no added sugars. Continue to educate yourself about the effects of sugar on the body.
The more informed you are, the easier it will be to make healthier choices. Cut back on sugary beverages and limit desserts Replace sugary drinks (sodas, sweetened teas, energy drinks) with water, herbal teas, or unsweetened beverages. If you need flavour, add a slice of lemon, lime, or a splash of 100 per cent fruit juice to your water.
Also, reserve desserts like cakes, cookies, and candies for special occasions..
