We are constantly told not to consume too much sugar. But not all sugars are bad. Natural sugars provide energy to the body in the form of carbohydrates. Enclosed in cells, they are found in fruits, vegetables and milk and contain additional nutrients, such as fiber.
The food bogeyman is a class of sugars called “free sugars.” These are processed and refined sugars added to foods and beverages, as well as the type of sugar found in honey, syrup, and fruit juice. They are described as free because they are not found inside the cells of the foods we eat. These are easier to consume without realizing it and are linked to poor diet and high blood sugar. Health experts recommend limiting free sugars in our diet.
The government recommends that sugar should make up no more than 5% of our daily calorie intake, but according to the British Nutrition Foundation, on average in the UK we consume between 9 and 12.5% of our calories from free sugars, depending on the age group.
What is a low sugar diet?
Government guidelines recommend that adults consume no more than 30g of sugar per day, which is equivalent to seven sugar cubes (a can of soft drink can contain around nine teaspoons of free sugars). A low sugar diet should be below the 30g limit. The main goal of a low-sugar diet is to maintain a healthy level of glucose in the body.
Aisling Pigott is a registered dietitian and spokesperson for the British Dietetic Society. She explains: “From a health perspective, we would consider less than 30g of free sugar per day to be within the public health guidelines on sugar.”
Lucy Diamond, dietitian and clinical director of innovation at NHS weight management provider Oviva, adds: “The aim is to manage and stabilise blood sugar levels, promote overall health and prevent a range of health problems associated with high sugar intake, such as type 2 diabetes, cardiovascular disease and obesity.
What are the benefits of a low sugar diet?
- Low-sugar diets help with weight loss because excess sugar in the body can turn into fat.
- Added sugar consumption is associated with a range of life-limiting diseases, including fatty liver disease, insulin resistance, type 2 diabetes and heart disease.
- In 2010, a literature review conducted by the World Health Organization (WHO) found that rates of tooth decay are lower in people whose intake of free sugars is less than 10% of intake. total energy.
- Studies show that reducing sugar intake can protect the body from inflammation.
- According to studies, reducing sugar intake can help improve mood and protect against depression. Tips for reducing your sugar intake.
Tips for cutting down on sugar
- Replace sugary drinks with sugar-free versions or water.
- Replace sugary snacks with fresh fruit or something salty.
- Reduce portion sizes of high-sugar treats.
- Check labels for foods high in sugar.
- Limit fruit juices or smoothies to one small glass (150 ml) per day.
Foods to Include and Foods to Avoid
The main sources of free sugars in the UK, i.e. foods to avoid, are:
- Frosted or refined breakfast cereals such as cornflakes and Sugar Puffs
- Sugary drinks
- Fruit juice
- Cakes
- Biscuits
- Desserts
- Sweet spreads like jam and Nutella
- Sweets and confectionery
Foods low in sugar are:
- Porridge
- Water, tea, coffee
- Beans and legumes
- Non-starchy vegetables like asparagus, avocado, onions, spinach
- Eggs
- Cheese
- Fish, meat
- Tofu
Eating Out on a Low Sugar Diet
Registered nutritionist Rob Hobson advises: “Be careful with sauces and marinades, as they are probably the biggest source of added sugar. Many Asian-style dishes contain sugar to give them a sweet and savory flavor. Condiments may also contain sugar to balance the flavors of the recipe. Puddings are also delicate. Fresh fruit is an obvious choice. »
Also avoid dishes with sweet peppers, dressings like honey and mustard, and dishes described as “glazed,” “caramelized,” “balsamic,” or “sweet.”
Good low-sugar beverage choices include red wines, dry white wines, and spirits mixed with sparkling water and lime. Stay away from dessert wines, ciders, liqueurs, and cocktails.
Tips for Overcoming Sugar Cravings
Hobson recommends:
- Include a source of protein, healthy fats, and fiber at each meal to avoid blood sugar imbalances that can leave you craving a quick fix between meals.
- Try using spices like cinnamon and nutmeg in place of sugar, as they have a sweet taste and work well sprinkled on yogurt or added to smoothies or coffee.
- Sniff the scent of vanilla. Some people find this helpful in relieving sugar cravings.
- Try low-calorie hot chocolate drinks. They contain sweeteners that can help you get the boost you want without added sugar.
- Be busy. The evening is one of the times when most people crave a treat. Try going for a walk, doing something around the house or taking a bath with a good book rather than slumping in front of the TV with a packet of Haribo.
- Try drinking a big glass of water when you feel a craving. Feeling really peckish? Dehydration can be mistaken for hunger.
- Don’t skip meals. When you’re hungry, your blood sugar levels drop and you’re more likely to crave something sweet.
Pigott adds: “If you’re using sugar to sweeten your meals, consider adding sweet fruits or vegetables like carrots or butternut squash, which can be effective ways to add some sweetness without adding free sugar . Also make sure you enjoy and savor your food. Mindless eating can lead to sugar cravings, where we often eat on the go, and we don’t necessarily allow our bodies to appreciate and savor the food. »
She also recommends eating nuts with chocolate.
“If you eat a chocolate bar, accompany it with a handful of nuts to help with satiety and allow a slower release of sugar into the bloodstream, rather than mindlessly eating chocolate throughout the day” , she says.
Hidden ingredients to watch out for
Hobson says: “Read the label and look for phrases like ‘added sugar’ and ingredients like sucrose, glucose, fructose or anything ending in -ose, as well as healthier alternatives, such as raw sugar, barley malt, maple syrup, coconut nectar, palm sugar, agave nectar, date sugar and brown rice syrup, which are among the many forms of sugar.
What Experts Think About the Low-Sugar Diet
According to the NHS, the sugar naturally found in milk, fruit and vegetables do not count as free sugars and we do not need to reduce our intake of them, although they are included in the ‘total sugar’ figure. » appearing on food labels.
Pigott says: “If there is no added glucose or glucose derivative, then the sugar is likely to be naturally occurring, which is much less harmful to health and is often perfectly acceptable.”
“A low-sugar diet is a sustainable approach to healthier eating that can provide significant long-term health benefits. By making informed choices and prioritizing whole foods, you can reduce your sugar intake while still enjoying a varied and nutritious diet,” says Diamond.
The risks of a low sugar diet
Sugars are the body’s primary source of energy, and while experts agree that reducing free sugars is a healthy goal, overall reducing sugar in your diet can have detrimental effects.
Diamond explains: “While the benefits of a low-sugar diet are numerous, it is important to approach this type of diet with caution. The main risk is not consuming enough carbohydrates and therefore not having a balanced diet if sugars are removed indiscriminately, without incorporating whole grain carbohydrates. In fact, we should be including whole grain carbohydrates as part of a healthy diet, such as brown rice, corn, whole grain breads and quinoa.”
“The important thing is to keep your blood sugar levels in check so you don’t get sluggish. To maintain adequate energy levels, diets often call for eating every three to four hours. Several small meals throughout the day are ideal, and eating more protein and fiber can keep you fuller for longer.”
A significant reduction in carbohydrates can lead to energy deficits and nutritional imbalances. It is therefore recommended to replace foods high in sugar with nutrient-rich alternatives such as fresh fruits and vegetables.
Additionally, if you replace products high in free sugars with low-sugar products, they may contain artificial sweeteners, which should be consumed in moderation as they are often processed and can be harmful to your health. For example, some sweeteners known as polyols, such as sorbitol, xylitol, and erythritol, can have a laxative effect if consumed in large quantities.
Some evidence suggests that artificial sweeteners may cause weight gain. A 2005 study from the University of Texas Health Science Center at San Antonio found that rather than promoting weight loss, diet soda consumption was a predictor of weight gain and obesity. People who drank diet sodas were more likely to gain weight than those who drank naturally sweetened sodas.
It is advisable to consult a healthcare professional or dietitian to ensure you are taking a balanced and healthy approach to reducing your sugar intake.