Wondering whether you need to cut sugar from your diet – or if it’s even possible? Our guest expert, , weighs in on the pros and cons of cutting out sugar and offers tips for cutting down.
Wondering whether you need to cut sugar from your diet – or if it’s even possible? Our guest expert, , weighs in on the pros and cons of cutting out sugar and offers tips for cutting down.
Trendy, no-sugar diets promise to help you lose weight, feel energised, reduce your cravings and even prevent premature ageing. But do they actually work, and is a sugar detox healthy? Read on to learn the truth about low-sugar fruits, sugar substitutes, cravings and how to reduce your overall sugar intake.
It’s recommended that we consume no more than 5% of our daily calories from free sugars. Free sugars include sugar added to food and drinks, as well as sugars found naturally in honey, maple syrup and juice.
The recommendations are:
There are a whole host of possible benefits of reducing or cutting your sugar intake, including:
Many sugar detox diets advise cutting out all added sugar from your regime. While giving your body a reset can be beneficial, your focus should be on making a more sustainable change – in other words, reducing your overall intake of added sugar for life.
Perhaps, but it would be very difficult and unsustainable.
A no-sugar diet is one that restricts all added sugars. This includes the obvious culprits – fizzy drinks, sweets, pastries, chocolate bars and desserts. It also includes sugars found in savoury foods such as crackers, crisps, pasta sauces and even bread. This means skipping the odd slice of birthday cake, celebratory cocktails or eating out at many restaurants.
More extreme versions of sugar-free or no-sugar diets cut out naturally occurring sugars found in fruits and vegetables. It would be fairly impossible to remove these and this isn’t recommended as part of a healthy diet.
Eat 3 meals a day, and if needed, 1 or 2 snacks. For many people, not eating regularly can cause blood sugar levels to drop. This may trigger sugar cravings.
Make sure each plate of food you eat has a balance of protein, healthy fats and lots of colourful vegetables. These macronutrients can help you feel full and energised and may help to offset cravings.
Reading product labels can help you identify hidden sugars, particularly those found in processed foods. Sugar has many different names – some of the common added sugars to look out for include barley malt, rice syrup, honey, maple syrup and fruit concentrate.
Although fruit is a great source of nutrients, some fruits are higher in natural sugars than others. Ever wondered how much sugar is in a banana? This popular snack is high in fibre, potassium and vitamin B6, but it’s also high in sugar, at 12g. Opt for lower-sugar fruits like berries, citrus fruits and kiwis when you’re craving something sweet.
Swapping sugar for spice can be a good way to keep your taste buds satisfied. For natural sweetness, add cinnamon, vanilla, cardamom and nutmeg to your coffee, porridge, yoghurt and baked goods.
When we’re tired, our energy levels drop and our cravings for sugar increase. Aim for 7 to 9 hours of sleep every night and avoid sugar late in the evening.
Next time a sugar craving strikes, go for a walk, call a friend or have a bath. Cravings usually last 10 to 20 minutes, so if you can distract yourself, they may well pass.
Sugar substitutes are found in many food and beverage brands worldwide and health agencies are currently re-evaluating how safe they are.
It's a controversial topic with previous studies being divided on their safety, but they aren't regularly recommended by healthcare practitioners. This is because of their impact on gut health and their potential to trick the body into thinking it’s getting sugar.
There has also been conflicting evidence on their effect on heart health and a recent large French study has found an association between higher artificial sweetener intake and an increased risk of stroke.
We don't know why they have this effect and there could be other factors involved,but researchers did suggest that sweeteners shouldn't be considered a safe alternative to sugar.
You may experience side effects when reducing your sugar intake, including:
It’s important to cut back on added sugars gradually. Your sugar withdrawal should pass within a few days if you follow these simple rules:
Important: Our website provides useful information but is not a substitute for medical advice. You should always seek the advice of your doctor when making decisions about your health.