Brenda Khan
A high sugar intake can lead to increased appetite and weight gain. It can be challenging to cut down on sugar, as it is present in many ultra-processed foods, sugary drinks, sauces, and condiments. However, balancing your diet by reducing sugar intake and increasing protein and fibre may help to reduce hunger and promote fullness. To balance out sugar in your diet, you can try swapping sugary snacks for fresh or tinned fruit, or choosing lower-sugar alternatives, such as rice cakes or unsweetened yoghurt. You can also cut down on sugary drinks and be mindful of hidden sugars in processed foods and condiments. Additionally, cooking from scratch and choosing complex carbohydrates over simple ones can help reduce added sugars.
How to balance out sugar in your diet
| Characteristics | Values |
|---|---|
| Avoid sugary drinks | Avoid fizzy drinks, sweetened teas, sports drinks, energy drinks, milkshakes, cordials, and squash |
| Limit fruit juice | Drink no more than 150ml of fruit juice, vegetable juice, or smoothies per day |
| Avoid ultra-processed foods | Eat more whole foods and cook from scratch |
| Avoid canned foods with syrup | Choose canned foods packed in water or with no added sugar |
| Eat less dessert | Opt for fresh or baked fruit, rice pudding, or plain yoghurt |
| Check condiment labels | Choose condiments with no added sugar |
| Eat more protein | Include meat, fish, eggs, dairy, avocados, and nuts in your diet |
| Eat complex carbohydrates | Opt for whole grains, such as whole wheat bread, brown rice, oats, and quinoa |
| Eat more fibre | Include fruits, vegetables, and nuts in your diet |
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What You'll Learn
Avoid sugary drinks, including fruit juice and smoothies
While fruit juices and smoothies contain vitamins and minerals, they can have a surprisingly high sugar content. According to a survey, the average sugar content of 21 pure fruit juices was as high as 10.7 g/100 ml or just over 2 tsp, and in 24 smoothies, it was up to 13 g/100 ml or just over 2.5 tsp. This is because when juice is extracted from whole fruit to make fruit juice, sugar is released, and this can damage your teeth.
The NHS recommends that your combined total of drinks from fruit juice, vegetable juice, and smoothies should not exceed 150 ml per day, which is about a small glass. For example, if you have 150 ml of orange juice and 150 ml of smoothie in one day, you will have exceeded the recommended amount by 150 ml. Fruit juices and smoothies can only ever count as a maximum of one portion of your five-a-day.
Instead of drinking fruit juice or smoothies, you could try flavouring your water with a slice of lemon, lime, or a splash of fruit juice. You could also try eating whole fruits instead, as they have a higher fibre content than juice, take longer to consume, and are more satisfying.
If you are craving something sweet to drink, try making a homemade smoothie with fruits and/or vegetables blended with ice and fat-free or low-fat milk or yoghurt.
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Eat less ultra-processed food and more whole foods
The first step to balancing the sugar in your diet is to understand where sugar is coming from. Research suggests that most Americans consume between 55 and 92 grams of added sugar daily, which is equivalent to 13 to 22 teaspoons of table sugar. This is significantly more than the recommended amount by the Dietary Guidelines for Americans, which suggests getting less than 10% of your daily calories from added sugars.
To reduce sugar intake, it is important to cut down on ultra-processed foods and incorporate more whole foods into your diet. Ultra-processed foods are industrial formulations with five or more ingredients and undergo tertiary processing, the final stage of food production. They are often manipulated and highly processed, lacking the beneficial nutrients that the body requires. Examples include candy, soft drinks, pizza, and chips. On the other hand, whole foods are unprocessed or minimally processed, such as fresh fruits, vegetables, whole grains, legumes, nuts, and meats.
One way to identify ultra-processed foods is to consider the origin of the product. If it has been highly manipulated and you cannot determine its source, it is likely an ultra-processed food. Be cautious of deceptive marketing and advertising that label ultra-processed foods as "healthy," "natural," or "organic." These labels may describe the original ingredients but do not reflect how the food was made or processed.
Cooking at home is an effective way to reduce ultra-processed food consumption. Preparing meals from scratch allows you to control the ingredients and avoid added sugars. Canned foods, while convenient and inexpensive, can contain added sugars, so opt for those packed in water or with no added sugar. When dining out, opt for fresh and healthy options, filling half your plate with vegetables and choosing baked, poached, stir-fried, or grilled items instead of deep-fried ones.
By making these changes and choosing whole foods over ultra-processed options, you can stabilise your blood sugar levels, reduce the risk of fluid retention and bloating, and better assess your true level of fullness. These small changes can lead to significant health benefits over time, including lower blood pressure and reduced sugar consumption.
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Consume more protein-rich foods to reduce sugar cravings
Consuming more protein-rich foods is one way to reduce sugar cravings and balance your diet. Research has shown that eating more protein can reduce cravings by up to 60%.
Protein-rich foods help to stabilize blood sugar levels, preventing spikes and dips that can cause sugar cravings. They also slow down the rate of absorption of starches and carbohydrates, which helps to reduce cravings for simple carbohydrates.
There are many protein-rich foods that can be incorporated into your diet. Meat, poultry, fish, and eggs are all good sources of protein. Full-fat dairy products, such as yogurt, are also recommended. Yogurt, in particular, may help to regulate your appetite throughout the day and control sugar cravings, but be sure to choose yogurt with live cultures and no added sugar. Chia seeds are another option, offering more than 4g of protein per ounce, and they can be combined with yogurt to reduce cravings for sugary foods.
Other protein-rich foods include avocados, nuts, and lentils, which have been linked to improved weight management, blood sugar control, and gut health. Spirulina is another good source of protein, offering more than 4g per tablespoon, and it is also rich in vitamins and minerals that can address nutritional deficiencies and combat sugar cravings.
In addition to consuming more protein, it is important to space out your protein intake throughout the day. For example, if you require 75g of protein daily, aim for 15g of protein over five meals or snacks. This helps to maintain stable blood sugar levels and prevent cravings.
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Eat less sugar overall by swapping sugary snacks for fruit
Sugar is added to a lot of the foods we consume, including sauces, soups, ready meals, and canned foods. It is also present in natural forms in fruits and vegetables. While natural sugars are not harmful, added sugars can be. A high sugar intake has been linked to an increased appetite, weight gain, and various chronic health conditions, such as type 2 diabetes, cardiovascular disease, cancer, and obesity. Therefore, it is important to balance your sugar intake.
One way to do this is to eat less sugar overall by swapping sugary snacks for fruit. Fruit is naturally sweet and contains beneficial plant compounds like fiber, which can help reduce your risk of chronic health conditions. When you are craving something sweet, try having a piece of fruit instead of junk food. This will give you the sugar hit you need and stop your craving. To make sure it hits the spot, eat fruits that are slightly higher in sugar, such as mangoes or grapes. You can also add fruit to yogurt to make it a more satisfying snack.
If you are craving something sweet, berries are a nutritious choice. They taste sweet, but their high fiber content means they are lower in sugar. They also have strong antioxidant and anti-inflammatory properties. Dried fruits, such as raisins, dates, and apricots, are also an option, but they are high in sugar and can be bad for your dental health. To prevent tooth decay, dried fruit is best enjoyed as part of a meal rather than as a snack.
You can also try making your own healthy snack bars with whole foods, whole oats, and fresh or dried fruit. If you buy canned fruits, get the ones packed in water or with no added sugar. Rinse them in water before eating to remove some of the added sugars.
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Opt for low-sugar desserts, such as yoghurt or rice pudding
Desserts are often loaded with sugar, which can be detrimental to your health in large quantities. The NHS recommends opting for lower-sugar desserts such as yoghurt or rice pudding.
Yoghurt can be a great low-sugar dessert option, but it is important to be mindful of the type you choose. Some yoghurt varieties are sweetened with refined sugar, fruit juice concentrate, glucose, and fructose syrup, which can significantly increase their sugar content. Thus, it is advisable to opt for plain, lower-fat yoghurt or yoghurt sweetened with artificial sweeteners. However, artificial sweeteners may be linked to imbalances in gut bacteria, leading to poorer blood sugar control, increased food cravings, and weight gain. Therefore, consumption should be in moderation.
Rice pudding is another dessert option that can be made with less sugar. It is a creamy and comforting dessert, perfect for those seeking a cosy treat. Traditional rice pudding recipes often use milk, cream, and sugar, but healthier alternatives are available. For a lighter version, you can substitute milk with almond, coconut, or oat milk, and sweeten with maple syrup, honey, or stevia instead of sugar. Brown rice is also a healthier option, providing a nutritious and satisfying dessert experience.
In addition to yoghurt and rice pudding, fresh, frozen, or tinned fruit is an excellent low-sugar dessert choice. Fruit provides natural sweetness and increases your intake of fibre, vitamins, minerals, and antioxidants. When selecting tinned fruit, opt for those canned in juice rather than syrup, as syrup adds significant amounts of sugar.
By choosing desserts with less sugar, such as yoghurt, rice pudding, or fruit, you can satisfy your sweet tooth while maintaining a balanced and healthy diet.
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Frequently asked questions
Try to eat a balanced diet that includes fruits, vegetables, complex carbohydrates, lean proteins, and beneficial fats. Focus on low GI foods and be mindful of your portion sizes.
Gradually reduce your sugar intake and opt for healthier alternatives like fresh or tinned fruit, unsalted nuts, plain popcorn, or rice cakes. You can also try sweeteners instead of sugar in your tea or coffee.
Yes, foods with low or medium GI scores can help regulate blood sugar. Examples include oats, garlic, oily fish, Greek yogurt, whole grains, and high-fiber foods like apples, berries, beans, and avocados.
A diet rich in fiber can help strike a balance by slowing down the absorption of glucose, preventing blood sugar spikes, and lowering the risk of type 2 diabetes. Aim for 25 to 38 grams of daily fiber intake.
