If you are controlling your weight or managing your diabetes, you have likely encountered the advice to limit your sugar intake. Taking this advice to heart, you may have already made changes like reducing the sugar in your coffee or getting rid of those tempting chocolates stashed in your refrigerator.

While these efforts are commendable, did you know that other sugars sneakily lurk in many other foods we consume throughout the day? This means that even after eliminating some obvious culprits, it is still possible to unknowingly exceed your recommended sugar limits, potentially putting your health at risk.

In this article, we will talk about effective ways to limit sugar intake. But first, let’s talk about compelling reasons why doing so is crucial.

What’s the deal with sugar?

Not all sugars are bad. Some sugars, especially those found in natural foods like fruits and dairy products, can be part of a healthy diet. It is the added sugars – defined as sugars added to foods and beverages during processing or preparation – that you need to watch out for.

Added sugars enhance the taste, texture, and shelf life of foods. However, unlike naturally occurring sugars found in fruits or dairy products, which come with essential nutrients and fiber, added sugars provide calories with little to no nutrition.

According to the Centers for Disease Control and Prevention, when added sugars are consumed in excess, they can lead to weight gain and obesity, diabetes, and heart disease. Because of the negative health impacts of added sugar, health experts recommend keeping added sugar consumption to a minimum.

How much added sugar is acceptable?

The amount of added sugar considered acceptable can vary based on different health guidelines and individual health factors.

The World Health Organization (WHO) suggests that adults and children should reduce their daily intake of added sugars to less than 10% of their total energy intake. For someone with a 2000-calorie daily allowance, this 10 % is equivalent to no more than 50 grams (or less than 12 teaspoons) of added sugar. According to WHO, further reducing sugar intake to below 5% (roughly 25 grams or 6 teaspoons) of total energy intake per day would provide additional health benefits.

The American Heart Association recommends even stricter limits for added sugar intake:

  • For women: No more than 6 teaspoons (24 grams) of added sugar per day
  • For men: No more than 9 teaspoons (36 grams) of added sugar per day

It is important to remember that this recommendation on sugar limit also involves those present in honey, syrups, fruit juices, and fruit concentrates.

How to cut down on added sugars?

In order to stay within the recommended limit on added sugars, below are the following changes that you can make:

1. Limit intake of sugary beverages.

Sugary beverages like soda, sweetened tea, energy drinks, and fruit juices are among the top sources of added sugars in our diet. A 12-ounce can of cola, for instance, contains 39 grams of sugar – almost 10 teaspoons of sugar, which is already more than the daily limit for added sugar.

Aside from the high sugar content, sugar-sweetened beverages promote less satiety than solid foods. In other words, they don’t make us feel ‘full’ or satisfied, making it so easy for us to overconsume them.

Instead of drinking these sugar bombs, drink plain water, herbal teas, or unsweetened beverages to hydrate yourself. If you enjoy fruit juice, consider having whole fruits instead, as they contain fiber that slows down sugar absorption.

2. Plan your snacks.

Preparing healthy snacks in advance can prevent you from reaching for sugary treats when hunger strikes. Stock up on nuts, seeds, fruits, veggies, homemade popcorn, or plain yoghurt so that you can easily have them for snacks instead of sugary cookies or candies.

3. Gradually reduce sugar in recipes.

If you enjoy baking or cooking at home, try gradually reducing the amount of sugar in your recipes. You can often cut the sugar content by up to one-third without significantly affecting the taste or texture of the dish. Over time, your taste buds will adjust to the lower sweetness level.

4. Always check the labels.

When eating processed food items, take the time to read food labels carefully. You can find the amount of added sugar under ‘Total Carbohydrates’. Looking at the nutrition panel can help you in comparing 2 food items. For example, if one cereal brand has 10g of sugar per 100g and another has 5g of sugar per 100g, then the second option may be the better one.

You can also look at the ingredient list. Added sugars can be sneakily disguised under various names, such as corn sweetener, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, honey, lactose, malt syrup, maltose, molasses, raw sugar, and sucrose. If you see any of these names listed higher up on the ingredient list, this means that the food product can be high in added sugar.

5. Be mindful of condiments and sauces.

Some condiments and sauces, like ketchup, barbecue sauce, and salad dressings, can contain surprising amounts of added sugar. Check the labels and choose options with lower sugar content or make your own healthier versions at home.

6. Control your portion.

If you choose to still consume sugary treats, just eat smaller portions or have them less often. For example, if you choose to have a soda, just select a smaller size, and drink it only on special occasions. When preparing your coffee, add only one teaspoon of sugar instead of two.

By following these practical tips, you can significantly reduce your added sugar intake and, in turn, decrease your risk of health complications. However, it is important to remember that limiting added sugar intake is just one aspect of a larger picture.

To achieve overall health and well-being and minimize the risk of (or manage) health issues like diabetes, you must follow a holistic approach that also prioritizes balanced eating pattern, physical activity, and close coordination with your healthcare team.

For more information on diabetes management, you can visit the diabetes management article prepared by Trinity.

Wellness has been a significant part of the service that Trinity provides to its Employee Benefits clients. To know more about our healthcare plans, please visit:
https://trinity-insures.com/collections/employee-benefits/products/hmo
 

 

 

 

 

References:

  • https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar
  • https://www.cdc.gov/healthyweight/healthy_eating/sugar.htm
  • https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars
  • https://www.who.int/news/item/04-03-2015-who-calls-on-countries-to-reduce-sugars-intake-among-adults-and-children
  • https://www.hopkinsmedicine.org/health/wellness-and-prevention/finding-the-hidden-sugar-in-the-foods-you-eat
  • https://www.hsph.harvard.edu/nutritionsource/carbohydrates/added-sugar-in-the-diet/