Leena Watts
Sugar is a primary food source for bacteria that cause tooth decay, which can lead to cavities and serious infections. It is also linked to diabetes, heart disease, high blood pressure, liver disease, and other serious illnesses. Reducing sugar intake can improve mood, skin health, dental hygiene, cognitive function, and athletic performance. It is also said to lower the risk of depression and improve stress levels. While natural sugars like glucose in bread, fructose in fruit, and lactose in milk are good for you, added sugars are extra calories with no extra nutrition. These empty calories can lead to weight gain and other health problems. Therefore, it is safe to say that eliminating added sugar from your diet is a healthy choice.
Is it safe to eliminate sugar from the diet?
| Characteristics | Values |
|---|---|
| Recommended daily intake | Less than 10% of a healthy daily diet (9 teaspoons or 38 grams for men, 6 teaspoons or 25 grams for women) |
| Natural sugars | Glucose in bread, fructose in fruit and vegetables, lactose in milk |
| Added sugars | Table sugar, honey, syrups, sugar in processed drinks and food |
| Effects of reducing sugar | Improved mood, skin health, dental hygiene, cognitive function, athletic performance, lower risk of depression, improved stress levels, lower risk of diabetes, heart disease, high blood pressure, liver disease |
| Substitutes | Natural sweeteners like honey, jaggery, artificial sweeteners like sucralose and aspartame |
| Tips to reduce sugar intake | Read nutrition labels, swap sugary drinks with water, tea or unsweetened beverages, eat whole foods, reduce portion sizes, cook from scratch |
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What You'll Learn
Natural vs. added sugars
Sugar is present in almost everything we eat, from fruits to candy. However, not all sugar is the same. Natural sugars are found in whole foods, such as fruits and vegetables, and dairy products like milk and cheese. An apple, for instance, contains around 20 grams of sugar, but it also has vitamins, minerals, fibre, and other nutrients that nourish your body. Natural sugars provide quick energy and keep your metabolism stable. They are processed more slowly by the body, keeping your blood glucose level elevated for longer.
On the other hand, added sugars are introduced to foods or beverages during processing, cooking, or at the table. These include table sugar, honey, syrups, and other chemically manufactured sweeteners like high-fructose corn syrup. Added sugars are considered "empty calories" as they provide extra calories with no additional nutrition. They can lead to weight gain, tooth decay, and an increased risk of serious illnesses such as diabetes, heart disease, and liver disease. Consuming less sugar can improve your quality of life, reduce the production of harmful molecules associated with premature ageing, and enhance your mood and athletic performance.
To maintain a healthy diet, it is recommended to limit added sugars to less than 10% of your daily calorie intake. This equates to about 11 teaspoons or 38 grams for men and 25 grams for women per day. It is also beneficial to replace some added sugars with whole foods, which will help you feel fuller and reduce the risk of overeating.
It is important to note that reducing sugar intake does not mean eliminating all sugars. Natural sugars in whole foods provide essential nutrients and should be included in a balanced diet. However, it is advisable to be mindful of your total sugar intake and make informed choices by reading food labels to understand the sugar content in the products you consume.
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The mental health benefits
Sugar is naturally found in fruits, vegetables, grains, and dairy products. However, it is also added to various processed foods and beverages, leading to excessive sugar consumption. While it is safe to consume sugar in moderation, eliminating added sugars from your diet offers several mental health benefits.
Improved Cognitive Abilities
A diet high in added sugar can lead to chronic inflammation in the brain, affecting the hippocampus and causing a decline in cognitive abilities related to learning and memory. Studies have found an association between high sugar intake and memory loss in older adults. Reducing added sugar intake can help mitigate these risks and improve cognitive health.
Enhanced Mood and Emotional Regulation
Excessive sugar consumption can disrupt brain chemicals like serotonin and dopamine, leading to mood disorders. Refined sugars in particular can cause rapid blood sugar spikes and crashes, resulting in mood swings. By eliminating added sugars, individuals may experience improved mood stability and emotional regulation.
Reduced Risk of Psychological Disorders
Long-term, heavy usage of sugar is linked to an increased risk of psychological disorders, including anxiety and depression. Sugar consumption can worsen pre-existing mental health conditions and contribute to symptoms such as mood swings, irritability, and feelings of depression and anxiety. Reducing sugar intake can help mitigate these risks and improve overall psychological well-being.
Better Sleep and Energy Levels
Sugar intake, especially close to bedtime, can disrupt sleep patterns. Additionally, while sugary snacks provide a quick burst of energy, they are followed by an energy crash. Eliminating added sugars can help regulate energy levels throughout the day and improve sleep quality.
Improved Skin Health
Excess sugar consumption can trigger skin changes and contribute to acne and accelerated skin aging. Reducing sugar intake can promote healthier skin and slow down the aging process, leading to improved self-image and mental well-being.
It is important to note that completely eliminating sugar may not be sustainable or necessary. Reducing added sugar intake and prioritizing complex carbohydrates, fruits, and vegetables can offer the above mental health benefits while still allowing for the enjoyment of sweet treats in moderation. Additionally, individuals should be cautious of developing an unhealthy preoccupation with restrictive dietary patterns. Working with a registered dietitian can help ensure a balanced and sustainable approach to reducing sugar intake.
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How to cut down
Understand the different types of sugar
Firstly, it is important to understand the difference between natural sugars and added sugars. Natural sugars like glucose in bread, fructose in fruit, and lactose in milk are naturally occurring and provide energy, sweetness, and flavour. On the other hand, added sugars are introduced during processing, cooking, or at the table and can lead to weight gain and other health problems.
Read nutrition labels
When buying ready-made foods, always read the nutrition labels to understand the sugar content. This will help you make informed choices and limit your sugar intake. Look for foods with less added sugar or those labelled "no added sugar".
Reduce sugary drinks
Sugary drinks such as fizzy drinks, sweetened juices, milkshakes, and cordials can contribute significantly to your sugar intake. Try swapping these for water, sugar-free or no-added-sugar drinks, or lower-fat milk. If you take sugar in tea or coffee, gradually reduce the amount or switch to sweeteners or herbal teas.
Choose healthier snacks
Opt for snacks without added sugar, such as fresh or tinned fruit (in juice, not syrup), unsalted nuts, plain popcorn, rice cakes, or crackers with lower-fat cheese. If you're not ready to give up sugary snacks completely, try reducing the portion size or having them less frequently. Look for lower-sugar versions of your favourite snacks and buy smaller packs to help control your intake.
Switch to lower-sugar cereals
Many breakfast cereals are high in sugar. Consider switching to lower-sugar options or those with no added sugar, such as porridge oats, which are nutritious and can be sweetened with fruit instead of sugar.
Be mindful of hidden sugars
Some condiments and sauces, such as ketchup, barbecue sauce, and sweet chilli sauce, can contain high amounts of sugar. Read labels carefully and choose options with no added sugar or try natural sweeteners like honey or maple syrup. Also, be aware that some dishes when eating out or ordering takeaways can be high in sugar, such as sweet and sour dishes, curry sauces, and dressings.
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Health risks of sugar
Sugar is fine in small amounts, but too much can lead to various health problems. Natural sugars, such as glucose in bread, fructose in fruit and vegetables, and lactose in milk, occur in whole foods and provide energy and flavour. They also offer important vitamins, minerals, and other nutrients. However, added sugars, such as table sugar, honey, and syrups, can make up a large proportion of our daily calorie intake and lead to weight gain and other health issues.
Consuming too much added sugar can negatively impact dental health, causing tooth decay, cavities, and serious infections. It can also overload the liver, leading to a greater accumulation of fat, which may turn into fatty liver disease, a contributor to diabetes. Additionally, excess sugar can raise blood pressure, increase chronic inflammation, and affect sleep quality by overstimulating the brain, making it challenging to fall asleep.
High-sugar diets have been linked to an increased risk of heart disease, with people consuming more added sugar having a 38% higher risk of dying from cardiovascular disease. Sugar can also contribute to weight gain by tricking the body's appetite-control system, as liquid calories from sugary drinks are not as satisfying as those from solid foods. This can lead to obesity, which is a major risk factor for various non-communicable diseases (NCDs), including diabetes, heart disease, kidney disease, cancer, and mental health disorders.
Excess sugar in the bloodstream can also lead to the production of advanced glycation end products (AGEs), which are associated with premature aging and chronic conditions such as Alzheimer's disease. Sugar can block chemicals in the brain that regulate emotions, affecting mood and increasing the risk of depression. It can also impair memory and has been linked to an increased risk of dementia and stroke.
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Sugar alternatives
Natural sugar alternatives include:
- Stevia: A natural sweetener derived from the leaves of the South American shrub Stevia rebaudiana. It is up to 450 times sweeter than sugar and contains zero calories. Research indicates that stevia may help prevent weight gain and reduce blood sugar levels. However, some studies suggest that it may harm the gut microbiome, so more research is needed.
- Monk fruit: A sweet fruit that can be used as a low-calorie alternative to sugar.
- Dates: The dried fruits of the date palm tree are sweet and chewy, making them an excellent alternative to refined sugar. Dates provide several health benefits and are a good source of nutrients, including fibre, potassium, magnesium, and vitamins. They can be used in recipes as a 1-to-1 replacement for refined sugar. However, dates are high in natural sugars and calories.
- Fruit purees: Fruit purees can be used as a natural sweetener, but they may not be as sweet as sugar and may need to be used in larger quantities.
- Sugar alcohols: These include erythritol, xylitol, and maltitol. Sugar alcohols are not fermented by the bacteria in the mouth, so they do not cause tooth decay like regular sugar does. They have few calories and do not significantly affect blood sugar levels, making them a good alternative for diabetics. However, some sugar alcohols may cause digestive issues when consumed in large amounts, and xylitol is highly toxic to dogs.
Other alternatives to sugar include:
- Molasses
- Yacon syrup
- Honey
- Maple syrup
While these sweeteners may offer some health benefits compared to refined sugar, they are still forms of sugar and should be used sparingly.
It is important to note that while reducing added sugars is beneficial, natural sugars are essential for a healthy diet. Natural sugars are found in whole foods like fruits, vegetables, grains, and dairy products, and provide energy and important nutrients. Therefore, it is recommended to limit added sugars, such as table sugar, honey, and syrups, to less than 10% of your daily diet and choose natural sources of sugar whenever possible.
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Frequently asked questions
Eliminating sugar from your diet can improve your quality of life. It can help you avoid overconsumption and its harmful effects, such as an increased risk of heart disease, high blood pressure, and liver disease. Reducing sugar intake can also lead to improved skin health, dental hygiene, cognitive function, and athletic performance.
You can eliminate sugar from your diet by swapping sugary drinks with water, unsweetened iced tea, or flavoured beverages. When shopping, opt for lower-sugar options and read nutrition labels to choose products with the lowest amounts of added sugars. You can also reduce sugar intake by swapping sugar-heavy desserts with fresh or baked fruit, and using low-calorie sweeteners.
Some alternatives to sugar include flavour extracts such as almond, vanilla, orange, or lemon. You can also use spices like ginger, allspice, cinnamon, or nutmeg to enhance the flavour of your food without adding sugar. Applesauce can be used as a substitute for sugar in recipes, and natural sweeteners like honey and stevia can be used in moderation.
