Do you have a sweet tooth? Most of us overdo it sometimes, but many of us consume way more than we should.
Whether it’s soups, ketchup, salad dressings or ready meals, added sugar is present in so many everyday products that it can be difficult to avoid. With our busy lives, it’s all too easy to rely on processed foods for on-the-go snacks or quick meals after work. The problem is that many of them contain way more sugar than we should be consuming. We are all aware that too many sugary foods are bad for our waistline. But research has also shown that too much sugar increases the risk of chronic diseases, including diabetes, Alzheimer’s disease, heart disease and cancer. A European study concluded that consuming just one sugary drink per day increased the risk of type 2 diabetes by 22%. And as if that wasn’t enough, clearer skin, sharper memory, better mood and more energy can be some of the positive benefits of reducing your sugar intake.
Children’s sugar consumption is particularly visible. In the UK, children exceed the maximum recommended sugar intake for an 18-year-old by the age of 10, according to Public Health England (PHE). In fact, British children consume around 13 cubes or 52g of sugar per day, PHE says, based on results from the National Diet and Nutrition Survey. Half of the sugar in children’s diets comes from sugary drinks, sweets, biscuits, cakes, puddings, sugary breakfast cereals and high-sugar yoghurts and puddings.
Reduce your sugar intake
Sugars are of course found naturally in foods such as fruits and vegetables, whole grains or in the form of lactose in milk. Eating whole foods containing a wide range of essential nutrients, fiber and antioxidants is not the problem. The main concern is added sugars, usually in the form of sucrose (table sugar) or high fructose corn syrup. It is estimated that a third of added sugar consumption comes from sugary drinks, a sixth from foods such as chocolates, ice creams and biscuits, but half comes from everyday foods such as ketchup, salad dressings and bread.
How much sugar should we eat?
Sugars added to foods or drinks, as well as sugars naturally found in honey, unsweetened fruit and vegetable syrups and juices, smoothies and purees, should account for no more than 5% of energy ( calories) that you get every day from eating and drinking. The recommended daily maximum of sugar for children aged four to six is five cubes or 19g. For children aged 7 to 10, this amount rises to six cubes (24 g) and up to seven cubes (30 g) for those aged 11 and over. Remember, this is the recommended maximum – ideally we should consume much less.
Sugar content of common foods
Orange juice individual carton 200 ml 18.4 g = 4 ½ teaspoon
Coke 250 ml 1 glass 12 g = 3 teaspoons
Red Bull Energy Drink 1 can 250 ml 26 g = 6 ½ teaspoon
Ribena glass 250 ml 11.5 g = 3 teaspoons
Kit Kat per bar (2 fingers) 20.5g = 5 teaspoons
Ketchup for 1 tablespoon (15 g) 3.4 g = ¾ teaspoon
Frosted Shreddies per 40g serving 10g = 2 ½ teaspoons
Crunchy cornflakes with nuts per 40 g serving 14 g = 3 ½ teaspoons
Fruit and fiber per 40 g 7.6 g = 1 ¾ teaspoon
All-butter croissant 61g weight 4.1g = 1 teaspoon
Costa Chocolate Twist (weight 85g) 19g = 4 ¾ teaspoon
Costa Fruit Tea Cake 21g = 5 teaspoons
Costa instant porridge pot 16.7g = 4 teaspoons
Starbucks Blueberry Muffin 20g = 5 teaspoons
Starbucks Grande Hot Chocolate 37 g = 8 ½ teaspoons
Starbucks Kids Steamed Apple Juice 8floz 27g 6 3/4 tsp
Read labels
The labels on the front of the package will tell you the total sugar content, and if it is more than 22.5g per 100g or if there is more than 27g in a serving, then the product is high in sugar. A product low in sugar will contain 5g of total sugar or less per 100g. You should also check the ingredient list to see if any sugars have been added to your food or if they occur naturally. The higher the added sugars are on the list, the more there are. Remember that sugar can appear in various forms such as agave, molasses, honey, glucose, malt syrup, brown rice syrup, fructose, sucrose. When looking at a product, always think about how much you will eat per serving. This may be much higher or lower than the stated 100g.
How to reduce
Don’t Drink Your Calories – It is our largest source of sugar calories in our diet. Bad for our waistline and liver, you won’t feel full, so you’ll eat more all day and crave more sugar. This includes sodas, fruit juices, sports drinks, and sweetened teas or coffees.
Stock up on protein – breakfast, in particular, is key to balancing blood sugar and insulin and reducing cravings.
Stack the vegetables – non-starchy vegetables like broccoli, asparagus, green beans, mushrooms, etc. are full of nutrients and fiber and will keep you fuller for longer.
Ditch the low-fat – Fats fill you up, balance your blood sugar, and satisfy cravings. In addition to protein, eat healthy fats with every meal and snack, including nuts and seeds, extra virgin olive oil, avocados, and omega 3 fats from fish.
Be prepared – There will be times when your blood sugar drops and you need a quick boost. Have some healthy snacks on hand, whether they’re low-sugar protein bars, nuts, berries, or a little dark chocolate.
Avoid artificial sweeteners. Although they may seem like a good option, recent research casts doubt on their benefits. Instead of helping us save calories while enjoying the same sweet taste, artificial sweeteners may actually encourage us to eat more.
Healthier options
There are a number of natural, healthier alternatives to sugar that have minimal impact on blood sugar levels. Xylitol and erythritol are sugar alcohols (polyols) and popular low-sugar, low-calorie alternatives. They can be used to replace sugar in baking.
Stevia is derived from a small shrub found primarily in China and South America. Stevia is 200 to 300 times sweeter than sugar and contains virtually no calories. Use in small quantities as it may have a slight aftertaste. Look for products made with pure stevia or mixed with erythritol rather than artificial sweeteners.
What can I eat for breakfast?
Here are some simple ideas
200 g Greek yogurt or coconut yogurt with mixed seeds and a handful of blueberries
Protein shake made with coconut milk/coconut water and a handful of frozen berries
Omelette with herbs and spinach/mushrooms
Poached eggs with smoked salmon and oatcakes
Chia puddings made with chia seeds, milk or milk substitute, handful of berries
Scrambled Tofu with Whole Grain/Gluten Free Toast
Avocado and Cream Cheese with Rye Toast or Gluten-Free Toast
Overnight oatmeal – soak oatmeal in water/milk, add a spoonful of no sugar added peanut butter and top with banana or apple in the morning.
Porridge – add nut butter or protein powder for extra protein and top with Greek yogurt
Homemade protein bars sweetened with banana/apple puree or xylitol
Homemade Protein/Paleo Granola with Berries and Yogurt
Lower Sugar Shop bought breakfast cereals
If you or your kids really want cereal, here are some of the healthiest options.
Weetabix 2 biscuits 1.6g sugar
Gluten-free Nutribrex for 2 biscuits 0.7g sugar
Grated wheat 2 biscuits 0.3 g sugar
Oat porridge for 50 g 0.6 g sugar
Ready Brek – original per serving of 30g 0g. With milk 7.5g
Muesli without added sugar per 50g 6.8g
Homemade protein granola
Low-Sugar Snack Options
Snacks can be tricky too – here are some suggestions
Plain oatcakes with nut butter
Plain popcorn
Hummus and vegetable sticks
Greek Yogurt or Coconut Berry Yogurt
Applesauce and yogurt
A handful of nuts
Peanut butter and apple slices
Protein Smoothie
Avocado on rice cakes
Hard-boiled eggs
Roasted chickpeas
Beef jerky
Strawberries
Cottage cheese and vegetable sticks
Wholemeal crackers and cream cheese
Edamame
Homemade Protein Balls
Homemade protein bars
Also check out the recipes on the website for lots of other healthy snack ideas.