Brenda Khan
Sugar is a type of carbohydrate that provides energy or kilojoules (kJ) per gram. While sugar is necessary for our bodies to function, too much sugar can lead to health issues. The NHS recommends that we get most of our calories from starchy foods and fruits and vegetables, and only eat foods high in free sugars occasionally or not at all. Sugar is one of the main causes of tooth decay, and too much sugar can lead to high blood sugar, insulin resistance, metabolic syndrome, dental issues, increased triglycerides, obesity, and type 2 diabetes. Added sugars, such as table sugar, honey, and syrups, should not make up more than 5% of the energy you get from food and drink each day. This is about 30g a day for anyone aged 11 and older. There are many ways to cut down on sugar, such as eating less sugary foods, drinking fewer sugary drinks, and reading nutrition labels to compare sugar content.
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What You'll Learn
Sugar is necessary for the body, but too much can be harmful
Sugar is a type of carbohydrate, and carbohydrates are essential macronutrients that the body uses for energy. The body breaks down all carbohydrates into glucose (a type of sugar), which enters the bloodstream and is used by the body for fuel and energy.
Sugar is necessary for the body, but it is important to distinguish between added sugars and naturally occurring sugars. Naturally occurring sugars are found in fruits, vegetables, grains, and dairy products, and they come with a variety of nutrients that the body needs to stay healthy. For example, fruit contains fibre, vitamins, and minerals in addition to the sugar, fructose.
Added sugars, on the other hand, are sugars in foods that are not naturally occurring, such as sugar in baked goods, candy, and soda. These added sugars have no nutritional benefits and can lead to health problems when consumed in excess. Excessive consumption of added sugars can lead to high blood sugar, insulin resistance, metabolic syndrome, dental issues, increased triglycerides, obesity, and type 2 diabetes.
It is important to be mindful of sugar intake and to limit the consumption of added sugars. The American Heart Association (AHA) recommends that less than or equal to 10% of daily calories should come from added sugars, with maximum daily intakes of less than 36 grams for males and less than 25 grams for females.
Sugar substitutes, such as artificial sweeteners, can be used to reduce sugar intake. These substitutes are much sweeter than table sugar, so smaller amounts are needed. However, they do not contain beneficial nutrients like vitamins, fibre, or minerals. While some experts have raised concerns about potential health hazards associated with artificial sweeteners, there is currently no clear evidence of serious health risks in humans.
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Natural vs added sugars: what's the difference?
There are two types of sugars commonly found in foods: naturally occurring sugars and added sugars. Natural sugars are found in fruits, vegetables, grains, and dairy products, while added sugars are typically processed quickly and provide extra calories with no additional nutrients.
Natural sugars, such as fructose, glucose, and sucrose, are found in fruits, vegetables, and dairy products. For example, lactose is a natural sugar found in milk and other dairy products. Consuming natural sugars in these foods is generally not linked to negative health effects because they are packaged with fiber and other nutrients. Natural sugars are processed more slowly by the body, providing a more stable source of energy and helping to maintain blood glucose levels.
On the other hand, added sugars are those that are added to foods and beverages during manufacturing, processing, or preparation. They go by many different names and come from various sources, including table sugar, honey, syrups, and high-fructose corn syrup. While added sugars provide energy, our bodies do not need or benefit from them. They contribute extra calories without any additional nutrients, and excessive consumption can lead to health issues such as weight gain, high blood sugar, insulin resistance, and an increased risk of type 2 diabetes.
It is important to distinguish between natural and added sugars when reading food labels. While natural sugars are part of a healthy diet, it is recommended to limit added sugar intake. Checking ingredient lists and being mindful of hidden sugars can help maintain a healthy balance.
In summary, natural sugars are essential for our bodies and are found in whole foods, while added sugars are empty calories that can lead to health issues if consumed in excess. Understanding the difference between these two types of sugars can help individuals make informed choices about their sugar consumption and overall health.
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How to cut down on sugar in your diet
Sugar is an essential macronutrient that our bodies use for fuel and energy. However, too much sugar can lead to health issues including high blood sugar, insulin resistance, metabolic syndrome, dental issues, increased triglycerides, obesity, and type 2 diabetes. Here are some tips to cut down on sugar in your diet:
Read the labels
Sugar is often hidden in processed foods, including savory ones like sauces and dressings. Food manufacturers use sugar to extend their products' shelf life. When shopping, look out for lower-sugar (and lower-fat) versions of your favorite snacks. Buy smaller packs, or skip the family bags and just go for the normal-sized one instead. Many packaging uses a color-coded system that makes it easy to choose foods that are lower in sugar, salt, and fat. Look for more "greens" and "ambers", and fewer "reds".
Cut back on sugary drinks
Nearly a quarter of the added sugar in our diets comes from sugary drinks, such as fizzy drinks, sweetened juices, milkshakes, and cordials. A can of regular cola contains 7 teaspoons of sugar (35g). Try swapping to water, sugar-free or no-added-sugar drinks, or lower-fat milks. Your combined total of drinks from fruit juice, vegetable juice, and smoothies should not be more than 150ml a day.
Reduce sugar in tea and coffee
If you take sugar in tea or coffee, gradually reduce the amount until you can cut it out altogether, or try swapping to sweeteners instead. Try some new flavors with herbal teas, or make your own with hot water and a slice of lemon or ginger.
Eat less sugary food
Cut down on sugary foods, such as sweets, cakes, and biscuits. When eating out or buying takeaways, watch out for dishes that are typically high in sugar, such as sweet and sour dishes, sweet chili dishes, and some curry sauces, as well as salads with dressings like salad cream, which can also be high in sugar. Condiments and sauces such as ketchup can have as much as 23g of sugar in 100g – roughly half a teaspoon per serving.
Swap sugar for healthier options
Instead of reaching for cookies, candy, and other sweets, try snacking on fresh or tinned fruit (in juice, not syrup), unsalted mixed nuts, plain popcorn, rice cakes, crackers topped with lower-fat cheese, or lower-sugar yogurts. If you are baking, try using unsweetened applesauce in place of sugar in your muffins, banana bread, and cakes. It adds texture and taste, and no added sugar.
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Sugar-free substitutes and alternatives
Artificial sweeteners are created from chemicals in a lab or from natural substances like herbs. They can be 200 to 700 times sweeter than table sugar and do not contain calories or sugar. However, they also do not contain beneficial nutrients like vitamins, fibre, minerals or antioxidants. Examples of artificial sweeteners include aspartame, sucralose, saccharin, neotame, advantame and acesulfame potassium.
Sugar alcohols, also known as polyols, are a type of carbohydrate naturally found in fruits and vegetables. They are not fermented by the bacteria in your mouth, so they do not damage your teeth like regular sugar does. Sugar alcohols also have fewer calories and do not significantly affect blood sugar levels, making them a good alternative for diabetics. Examples of sugar alcohols include erythritol, xylitol, maltitol and sorbitol. However, consuming large amounts of sugar alcohols may cause digestive issues.
Natural sugar substitutes such as stevia, monk fruit, allulose and certain sugar alcohols are much lower in calories than table sugar and do not significantly affect blood sugar levels. Dates are another natural alternative to refined sugar, offering health benefits such as fibre, potassium, magnesium, manganese, vitamin B6 and antioxidants. However, dates are high in calories and natural sugars, so they should be consumed in moderation.
It is important to note that while sugar substitutes can help reduce sugar intake, they may not provide the same health benefits as natural sugars found in fruits, whole grains and dairy products. Additionally, consuming too much sugar, whether from natural or refined sources, can lead to health issues such as high blood sugar, insulin resistance, metabolic syndrome, dental cavities, increased triglycerides, obesity and type 2 diabetes. Therefore, it is recommended to limit your intake of all forms of sugar and choose natural sources of sweetness whenever possible.
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Health benefits of reducing sugar intake
Sugar is a type of carbohydrate that serves as a significant source of energy and fuel for the body. While sugar is necessary, excessive sugar consumption can lead to various health issues. Thus, reducing sugar intake can offer several health benefits.
Firstly, cutting down on sugar can improve oral health. Sugar is a leading cause of tooth decay, and excessive sugar can lead to dental issues such as cavities and gum disease. By reducing sugar intake, you can lower your risk of developing these dental problems and maintain better oral hygiene.
Secondly, limiting sugar intake can help maintain a healthy weight and reduce the risk of obesity. High-sugar foods tend to be high in calories, contributing to weight gain. Additionally, a high-sugar diet can cause erratic energy levels due to blood sugar crashes, leaving you feeling tired and irritable. By reducing sugar consumption, you can stabilise your blood sugar levels, resulting in more consistent energy levels throughout the day.
Thirdly, lowering sugar intake can improve skin health. A high-sugar diet can damage collagen and elastic fibres in the skin, leading to premature skin ageing and acne. Reducing sugar can help slow down the ageing process and improve skin appearance.
Additionally, reducing sugar intake can lower the risk of developing type 2 diabetes. Excessive sugar consumption can lead to insulin resistance, where the body becomes less sensitive to insulin, increasing the risk of prediabetes and type 2 diabetes. By cutting down on sugar, you can improve insulin sensitivity and regulate blood sugar levels, thereby reducing your risk of diabetes.
Furthermore, a reduction in sugar intake can positively impact heart health and lower the risk of heart disease. High sugar consumption is linked to an increased risk of heart-related issues, so reducing sugar can help maintain a healthy cardiovascular system.
It is important to note that not all sugar is harmful, and natural sugars found in fruits, vegetables, and dairy products can be part of a healthy diet. However, it is recommended to limit added sugars and highly refined foods, as these provide empty calories without any nutritional benefits. Checking nutrition labels and ingredient lists can help identify sources of added sugar and make informed choices to reduce overall sugar intake.
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Frequently asked questions
A sugar diet typically refers to a diet that involves reducing or eliminating sugar intake, specifically added sugars found in processed foods and drinks.
Excessive sugar consumption, particularly added sugars, can lead to various health issues such as tooth decay, obesity, insulin resistance, metabolic syndrome, type 2 diabetes, and cardiovascular disease. Reducing sugar intake can help mitigate these risks and improve overall health.
You can reduce sugar intake by reading nutrition labels and choosing foods with lower sugar content. Cut back on sugary drinks, sweets, cakes, and biscuits. Opt for natural sources of sugar found in fruits, dairy, and whole grains instead of processed foods with added sugars.
Sugar substitutes, also known as artificial sweeteners, provide sweetness without the calories or sugar. These are often found in "sugar-free" or "diet" foods and drinks. However, they may not contain beneficial nutrients like vitamins, fibre, or minerals. Stevia is a natural sugar substitute that can be considered.
