SWEET tooth? Welcome to the club.
According to scientists at the University of Bordeaux, sugar can be more addictive than cocaine, so it’s no surprise most of us are consuming almost double the UK recommended daily sugar limit of 30g.
To be clear, this is 30g of free sugars – the ones added to foods such as biscuits, flavoured yoghurts, fizzy drinks and some cereals.
It’s also the sugar in honey and syrups, including so-called “healthy” agave syrup.
For context, a medium-sized glazed doughnut contains 14g of sugar, a chocolate digestive 5.1g and 150ml of orange juice around 13g. It really does add up fast.
Our high sugar intake is contributing to tooth decay and obesity, according to The Association of UK Dietitians.
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There are also links between sugar and heart disease, type 2 diabetes and fatty liver disease, while research from University College London has found higher sugar intake could lead to mood disorders, too.
It might be tough skipping pudding or going without sugar in your tea, but cutting down on the white stuff is possible…
Sugar Isn’t Always Bad
Not all sugar is created equal, and you don’t need to avoid all types.
“The added sugar in a chocolate bar is not the same as what you find in fruit. This is known as natural sugar or fructose, and is generally much better for you than added sugars,” explains Jess Hillard, sports nutritionist at supplements company Warrior.
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“There is also sugar found in milk, known as lactose. Your body uses an enzyme called lactase to break down that sugar, so your system is able to ignore it, although people with a lactose intolerance don’t have enough lactase in their bodies to do this.”
Are You A Sugar Addict?
We all like a slice of cake, but not being able to say no can become a problem.
“You may feel like you’re addicted to sugar if it’s all you can think about and you constantly feel you need to eat it,” says Jess.
“This usually comes from not eating a balanced diet throughout the day, and not allowing yourself to eat any sugar.
"Your mind then thinks about it all the time, until you eventually cave in and eat it in large quantities. It’s a vicious cycle.”
Other signs you’re eating too many sugary foods include:
- Weight gain or difficulty losing weight
- Digestive issues
- Mood swings
- Difficulty sleeping
- Poor dental health
- Feeling constantly hungry, as the foods you are eating are comprised of empty calories
- Brain fog
- Joint pain
- Sweet foods no longer taste sweet enough
Beat The Craving
Half the battle is squashing sugar cravings. How do you do that?
First, be prepared. “Stock up on fruits and nuts that will help satisfy that craving,” advises Jess.
Also, try to follow a balanced diet.
The NHS’s Eatwell Guide is a good place to start, as it teaches you how to strike a good balance of carbs, protein and fats.
By doing this, Jess says: “You will be fuller and much more satisfied from nutritious foods, rather than needing to turn to calorific high-sugar snacks.”
When food shopping, buy from the outer edge of the supermarket, where you’ll find whole and minimally processed foods. Avoid middle aisles, where tempting sugary treats can lure you in.
Know Your Labels
Be savvy when checking food packaging.
“Look at the ‘carbs as sugar’ content per 100g on the label,” says Jess.
If your food has more than 22.5g of sugar per 100g, it’s classed as a high-sugar item. Foods with 5g or less are deemed low-sugar foods.
“Check the ingredients list of the foods you are consuming. Any items that end in ‘ose’ indicate hidden sugar, and the higher up the ingredients list it is, the more of it there is,” adds Jess.
“‘Natural’ sugars like coconut sugar are a form of hidden sugar and should be consumed in moderation.”
Sugar is sometimes substituted for xylitol, found in plants. “It’s often used in lower-calorie foods, but is still increasing your consumption,” says Jess.
“It should be consumed with caution, as high doses could be unsafe and cause digestive issues.”
Cut Your Sugar Intake Meal By Meal…
Breakfast
“Many cereals are full of sugar, so opt for a brekky high in fibre and low in sugar, such as Weetabix or porridge oats. Pair with milk and fruit and you have a filling, low-sugar breakfast,” says Jess. Fruit adds sweetness as well as vitamins and minerals.
Granola is another sugar trap – Asda’s Raisin & Almond Granola has 8.7g per 40g portion! Make your own by combining oats, nuts and almond flour with honey and oil, and then toasting it in the oven.
Dairy-free milks and yoghurts can also contain added sugar, so choose unsweetened versions and sweeten it yourself with fruit and honey.
Lunch and dinner
Although lunch and dinner are typically lower in sugar than breakfast, be wary of added sugars in pre-made meals.
“Watch out for takeaways, especially Chinese, as dishes tend to be sweetened,” warns Jess. “Hidden sugars can also be found in tinned tomatoes, pasta sauce and condiments like ketchup.
Swapping for reduced/zero-sugar versions is better in terms of calorie intake, and can prevent you getting bored of a healthy diet.”
Make your own salad dressings, too, using olive oil, white wine vinegar and lemon juice – a safe, low-sugar bet.
Snacks
“Healthy” cereal bars can be packed with the sweet stuff.
“Whole fruit, veggie sticks and houmous, rice cakes, home-popped popcorn and home-made oat cookies all have less sugar and will keep your energy stable throughout the day,” says Jess.
If you’re an avid snacker, start by swapping one daily snack for a healthier, no-sugar option.
Then, the following week, swap out another. “If you love chocolate and give it up cold turkey, you’re only going to want it more,” explains Jess.
Drinks
Tea or coffee drinkers should gradually reduce the amount of sugar they add each week. With fizzy drinks, diet versions contain less or no sugar, but still have additives and preservatives.
“These aren’t much better, so fizzy drinks should be consumed in moderation,” says Jess.
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Many people think smoothies and fruit juices are healthy, but they contain quite a lot of free sugars. The recommendation is just 150ml of these per day.
Eat fruit whole rather than blended, and water down any fruit juice. Also try herbal teas or flavour your water with cucumber, mint, kiwi fruit or pineapple.
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