Sugar - The Good, The Bad… and The Ugly
“Are you always craving a sweet treat?” And is there anything wrong with that…?
Actually sugar is not unhealthful in itself. In fact, it’s a type of simple carbohydrate that occurs naturally in many foods and drinks. And it’s the simple sugars in foods like fruit and vegetables that gives them a sweet taste. Think of 🥭🍒🥝🍌🍍🍓🌶🥑🍌🍠🥕…
It’s actually really important for us to include these unrefined carbohydrate foods in our diet. Apart from having SO MANY health benefits, they play a crucial role in helping to regulate the metabolism of the other 2 macronutrients (protein & fat). They also provide energy to our muscles, brain and nervous system.
Did you know that our brain requires ~130g glucose per day to function? 😯
HOWEVER, and it’s a big HOWEVER, manufacturers tend to add sugar to foods like cereals, yoghurts and many drinks. It is these ‘added’ or ‘free’ sugars that can cause health problems e.g. weight gain, inflammation, blood sugar issues, increased risk of type 2 diabetes and heart disease to name a few… Here are some of the ways that producers ‘hide’ sugar in our foods:
Using a different of unusual name for sugar - food companies use more than 50 other names to ‘hide’ sugar. Would you recognise barley malt extract or evaporated cane juice as sugar on a product label?
Using a variety of different types - ingredients are listed by weight on packaged food - main ingredients listed first. The more of one item, the higher up on the list it appears so to make products appear healthier, some food manufacturers use smaller amounts of 3 or 4 types in one product. These sugars then appear further down the ingredient list, making a product seem lower in sugar than they are
Adding it to foods we least expect - some food manufacturers fill foods that aren’t always considered sweet with extra sugar e.g. breakfast cereals, spaghetti sauce, and flavoured yoghurts (containing as many as 6 tsp of sugar)
Using ‘healthy’ sugars instead of sucrose/table sugar - labels like “contains no refined sugar” or “refined sugar-free” simply mean they don’t contain white sugar - some may have a slightly lower glycaemic index (GI*) than regular sugar and a few nutrients BUT unrefined sugar is still added sugar. Common high-sugar sweeteners labelled as healthy include: Honey, agave, coconut sugar, maple, birch and sugar beet syrup
By adding a health claim e.g. “natural” ‘light” ‘low-fat” “diet” or just good old “healthy” - While these products may be low in fat and/or calories, they’re often high in added sugars so try to ignore these claims and check the ingredients label instead!
Reducing the portion or serving size - this can distort our sense of how much sugar we are consuming. For example, a single product, like a mini pizza or soda, may be composed of several servings so while the amount of sugar in each serving might be low, it’s usual to eat 2-3 times that amount in one sitting
Unlike foods and drinks that naturally contain sugar, those with added sugar provide little / no nutritional value and they’re also a poor energy source - Refined, sugar-laden foods (lacking protein, fibre and / or fat) quickly raise blood sugar and also as a result, insulin levels, leading to a short term surge in energy followed by a sharp drop in blood sugar. Low blood sugar levels then signal the release of cortisol (stress hormone), leading to cravings, fatigue, brain fog etc. so we tend to reach for sugary snacks again to boost our energy and the process starts afresh - it’s a vicious cycle.
So here are some practical tips on how to minimise intake of added sugar and, in turn, help to balance blood sugar, which I hope you’ll find useful:
Cut back on sugar-filled drinks. Some better, low- sugar options include:
Water - it’s free and zero calories!
Sparkling water with a squeeze of fresh citrus fruits
Water with mint & cucumber – so refreshing in warm weather
Herbal or fruit teas - Drink hot or cold with ice
Unsweetened tea / coffee
Avoid sugar-loaded desserts. Try these healthy sweet alternatives:
Fresh fruit - Naturally sweet and full of fibre, vitamins and minerals
Greek yoghurt with cinnamon / fruit - Rich in calcium, protein & vitamin B12
Dark chocolate - Typically, the higher the cacao content, the lower the sugar
A handful of dates with raw nut butter or tahini - Naturally sweet and highly nutritious
Avoid sugary sauces. E.g. Ketchup, barbecue & sweet chili sauce. Better options to flavour food include:
Fresh / dried herbs and spices - Contain no sugar /calories & have an array of health benefits
Harissa paste - Can be bought/made as a good replacement for sweet chili sauce
Mustard - Superfood properties, tasty & contains virtually no sugar or calories
Vinegar - Sugar & calorie-free (note that some balsamic dressings may contain sugar)
Homemade mayo (note it's high in fat)
Fresh chili - A sugar-free kick
Pesto - Fresh & nutty
Eat Whole Foods
Avoid ‘processed' foods and drinks that contain added salt, sugar and fats, but also substances not usually used in home cooking (artificial flavours, colours, emulsifiers or other additives) E.g. soft drinks, potato chips, desserts, cereals and ready meals
Choose fresh, whole foods - Fresh fruits & vegetables are packed with fibre which improves the blood sugar response
Cook from scratch as much as possible - Try marinating meat / fish in herbs, spices and olive oil for delicious results
Beware of ‘healthy’ processed foods. Commercial granola, protein bars and dried fruit contain as much, if not more, sugar than ‘unhealthy’ rival snack foods so try these healthy snack ideas instead:
A handful of nuts - Packed with plant protein & healthy fats
Hard-boiled egg - High in protein, vitamins & minerals
Homemade dips and veg sticks – A great source of plant protein & fibre
Fresh fruit - Contains natural sugar (fructose) to satisfy those sweet cravings
Avoid sugar-laden breakfast cereals E.g. Refined cereals, pancakes, muffins, jams & many types of bread. Having a low-sugar meal, with high protein and fibre, helps promote fullness and balances blood sugar levels thus preventing snacking... So switch to these low-sugar options instead:
Whole grains, nuts & seeds e.g. porridge/overnight oats - Nutrient-rich including protein, fibre, B vitamins, antioxidants & minerals
Eggs - Nutrient & protein-rich
Avocado - Packed full of nutrients & healthy fats for energy
Live yoghurt - High in protein, calcium, vits & probiotics for gut health
7. Eat More Plant Protein & Good Fats
Protein has been shown to directly reduce food cravings - One study showed a 25% increase in protein in the diet reduced cravings by 60% (PMID: 20847729)
High fat intake is linked to lower appetite - According to the fat content of a food, fat receptors in the mouth and gut alter the way it’s digested resulting in a reduction in appetite and thus, calorie intake
Stock up on quality proteins and fat-rich whole foods (like wild fish, eggs, avocados, beans and nuts)
8. Opt for ‘better’ natural sweeteners. For some, sugar can be addictive, causing cravings and a “tolerance” level so to satisfy the urge for sweetness, try these:
Stevia - Extracted from a plant & contains virtually no calories. It's also been shown to help lower blood pressure & blood sugar in diabetics
Erythritol - Contains 6% of the calories of sugar, but it’s much sweeter, so very little is needed. It may also be linked to several health benefits
Xylitol - A sugar alcohol with a sweetness similar to that of sugar containing 2.4 calories per gram. It does not raise blood sugar or insulin levels
Yacon Syrup - Very high in fructooligosaccharides, that function as soluble fibres feeding good bacteria in our intestine
Monk Fruit Extract - Free of calories & carbs. May also help support better blood sugar management. Plus it contains mogrosides, antioxidants that may
reduce inflammation markers
9. Get enough sleep! Going to bed early and sleeping well may help reduce sugar intake:
Research has shown that lack of sleep affects the types of food we eat. In a study of 23 healthy adults, brains were scanned using functional magnetic resonance imaging (fMRI). First, after a full night’s sleep and then following a sleepless night.
They found that the function of the frontal lobe (which controls decision-making) was impaired after a sleepless night and participants favoured high-calorie, sweet and salty foods when sleep deprived
So build a routine & aim for min. of 7 hours sleep a night
Do you have any other practical suggestions or advice for how to minimise intake of added sugars day to day? I’d love to hear them!
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