by Clarissa Hartley

The journey towards a healthier diet often passes through the lane of reduced sugar consumption. However, striking the right balance might seem daunting considering the avalanche of misinformation present out there. Not to worry, as we have an experienced registered dietitian at your disposal, sharing effective strategies to tame your sugar intake without disrupting your dietary balance.

Understanding ‘Free Sugars’ and Their Daily Limits

‘You might be surprised to know that the Reference Intake guidelines allow for a total sugar intake of 90g per day, which includes the sugars present in items like dairy and free sugars,’ explained our expert. Free sugars are those added into foods by producers and are usually found in everyday snacks such as biscuits, cakes, and even honey and fruit juices. It’s suggested to limit the intake of free sugars to 30g, the equivalent of about seven sugar cubes.’

Weight Loss and Non-Sugar Sweeteners

When asked about the role of non-sugar sweeteners in a weight-loss plan, our expert quoted, ‘Non-sugar sweeteners, which are naturally found in various everyday products like toothpaste and cough syrup, have been rigorously tested and approved by the European Food Safety Authority. These can offer a sweet taste without causing blood glucose level spikes.”

Easing the War on Sugar

Are you worried about missing sugar? The pro tip from our expert is ‘moderation and not deprivation.’ Creating ‘pause points’ and changing your environment can help. Say, you could place the biscuit tin in an inconvenient kitchen location while maintaining easy access to fresh fruits.

Sweet Treats in Healthy Diet – Yay or Nay?

Cutting out all sweet delights is not necessary. Smart swaps like using xylitol in baking can do wonders. It mimics the sweetness of cane sugar and is also beneficial for your teeth. However, one needs to experiment a bit with sweeteners as every one of them performs differently in various foods. ‘Beware, items such as maple syrup and honey are also considered free sugars and should be eaten sparingly,’ our expert added.

Should You Opt for Diet Soft Drinks?

Our expert suggests, ‘Shifting from full-fat to diet drinks containing non-sugar sweeteners can drastically reduce your added sugar intake and overall calorie count since liquid calories can be overconsumed easily.’

Fruit Consumption and Sugar Intake Management

Our expert strongly opposes demonizing fruit. Yes, it’s necessary to spread fruit consumption throughout the day and restrict fresh juice to no more than 150ml per day, but fruit intake should not be limited harshly. Simple alternatives like a small banana or a mixture of fruits and nuts can help maintain the nutritional quotient while keeping the glycemic index down. It’s also advised to aim for an assortment of 30 different plant-based foods over a week to get nutrients variety.

Reducing the Impact of Glucose: Any Way Out?

A simple step out for a walk before or after a high-sugar or carb-rich meal can streamline blood glucose spikes, as it sensitizes cells to take up glucose without insulin.

With these expert tips, managing your sugar intake doesn’t have to feel like a bitter pill to swallow anymore!

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