10 Easy Steps To Eat Less Sugar
Updated: Jul 8, 2021
1. Eliminate Processed And Packaged Foods
Where possible, choose wholefoods, such as lean meat, fish, dairy, nuts, seeds, beans and fresh fruit and vegetables.
2. Get To Know Your Food Labels
Aim for less than 10-15g sugar per 100g. Also check the ingredients list for different types of sugars. For example, high fructose corn syrup, corn syrup, brown rice syrup, agave, honey, molasses, brown sugar, fruit juice concentrates etc.
3. Reduce Sugar Gradually
If you consume large amounts of sugar, or are a ‘sugar junkie’, the thought of reducing your intake may not sit too well with you. The best way to reduce your intake is to do so gradually. Start by aiming to consume 100 calories of sugar per day, which is equal to 25g/day or 6 ½ teaspoons.
4. Avoid Sweetened Beverages
Avoid all sweetened soft drinks, tea, sports drinks, energy drinks, fruit juices etc. There is very strong scientific evidence for the link between sweetened beverage consumption, fat gain and Type 2 Diabetes.
5. Avoid Fruit Juice
Most fruit juices have added sugar. Even pure fruit juice (eg. Freshly squeezed orange juice) is not the best option because the fibre is not present. You are better off eating a piece of fruit!
6. Minimise Fructose Intake
Make it your goal to consume your fructose in the form of fresh fruit and vegetables. By doing so you are getting a dose of fibre, vitamins and antioxidants.
7. Don’t Add Sugar To Anything
Plain and simple…don’t do it!
8. Sugar Is Sugar…There Is No Healthy Sugar!
Table sugar, honey, agave, brown rice syrup…they are all sugar and have been refined to a certain degree.
9. Monitor Your Carbohydrate Intake
After addressing the ‘added’ sugar in your diet, take a look at your overall carbohydrate intake. Aim to consume your carbohydrates in the form of fresh fruit and vegetables, dairy and grains. These all contain carbohydrates naturally. Always read food labels and monitor your portion sizes.
10. Enjoy Alternative Sweeteners In Moderation
Although lower in calories than sugar and with minimal effect on blood glucose levels, alternative sweeteners may be have a laxative effect and cause diarrhoea if used in excess.
If you would like to reduce the sugar in your diet and need help, click here to book an appointment with our Dietitian.