Wondering whether you need to cut sugar from your diet – or if it’s even possible? Our guest expert, Clarissa Lenherr, weighs in on the pros and cons of cutting out sugar and offers tips for cutting down.
Trendy, no-sugar diets promise to help you lose weight, feel energized, reduce your cravings and even prevent premature aging. But do they actually work, and is a sugar detox healthy? Read on to learn the truth about low-sugar fruits, sugar substitutes, cravings, and how to reduce your overall sugar intake.
How much sugar am I allowed per day?
It’s recommended that we consume no more than 5% of our daily calories from free sugars. Free sugars include sugar added to food and drinks, as well as sugars found naturally in honey, maple syrup, and juice
The recommendations are:
- adults: no more than 30g of free sugars per day
- children aged 7 to 10: no more than 24g of free sugars per day
- children aged 4 to 6: no more than 19g of free sugars per day
What are the benefits of cutting out sugar?
There are a whole host of possible benefits of reducing or cutting your sugar intake, including:
- better dental health
- healthy weight maintenance
- lower risk of type 2 diabetes
- improved symptoms of anxiety and depression
- healthier skin (high-sugar diets are linked to acne and skin aging)
Do I need to totally cut out sugar?
Many sugar detox diets advise cutting out all added sugar from your regime. While giving your body a reset can be beneficial, your focus should be on making a more sustainable change – in other words, reducing your overall intake of added sugar for life.
Is it even possible to do a ‘no-sugar diet?
Perhaps, but it would be very difficult and unsustainable.
A no-sugar diet restricts all added sugars. This includes the obvious culprits – fizzy drinks, sweets, pastries, chocolate bars, and desserts. It also includes sugars found in savory foods such as crackers, crisps, pasta sauces, and even bread. This means skipping the odd slice of birthday cake, celebratory cocktails, or eating out at many restaurants.
More extreme versions of sugar-free or no-sugar diets cut out naturally occurring sugars found in fruits and vegetables. It would be fairly impossible to remove these and this isn’t recommended as part of a healthy diet.
Tips for cutting back on sugar
Eat regularly
Eat 3 meals a day, and if needed, 1 or 2 snacks. For many people, not eating regularly can cause blood sugar levels to drop. This may trigger sugar cravings.
Focus on a balanced plate
Make sure each plate of food you eat has a balance of protein, healthy fats, and lots of colorful vegetables. These macronutrients can help you feel full and energized and may help to offset cravings
Read labels
Reading product labels can help you identify hidden sugars, particularly those found in processed foods. Sugar has many different names – some of the common added sugars to look out for include barley malt, rice syrup, honey, maple syrup, and fruit concentrate.
Opt for low-sugar fruits
Although fruit is a great source of nutrients, some fruits are higher in natural sugars than others. Ever wondered how much sugar is in a banana? This popular snack is high in fiber, potassium, and vitamin B6, but it’s also high in sugar, at 12g. Opt for lower-sugar fruits like berries, citrus fruits, and kiwis when you’re craving something sweet.
Add spices
Swapping sugar for spice can be a good way to keep your taste buds satisfied. For natural sweetness, add cinnamon, vanilla, cardamom, and nutmeg to your coffee, porridge, yogurt, and baked goods
Try getting more sleep
When we’re tired, our energy levels drop, and our cravings for sugar increase. Aim for 7 to 9 hours of sleep every night and avoid sugar late in the evening.
Distract yourself
Next time a sugar craving strikes, go for a walk, call a friend or have a bath. Cravings usually last 10 to 20 minutes, so if you can distract yourself, they may well pass.
Be mindful of artificial sweeteners
Sugar substitutes are safe to use but aren’t regularly recommended by health practitioners. This is because of their impact on gut health and their potential to trick the body into thinking it’s getting sugar.
Using stevia and other natural sugar substitutes may be helpful if you’re trying to reduce added sugar in your diet, but try not to use them long-term.
Possible side effects of cutting down on sugar
You may experience side effects when reducing your sugar intake, including:
- headaches
- cravings for energy-dense foods
- lack of energy
- nausea
- irritability
- anxiety
Tips for managing the side effects of reducing sugar intake
- It’s important to cut back on added sugars gradually. Your sugar withdrawal should pass within a few days if you follow these simple rules:
- drink plenty of water, ideally 1 to 2 liters of pure water per day
take your time – you don’t need to detox from sugar in a day
fill up on healthy fats that can help reduce cravings and keep hunger at bay – opt for nut butter, avocado, and yogurt
Key points
- adults should have no more than 30g of added sugar per day
- reducing your added sugar consumption can help with weight management, improve dental health, reduce diabetes risk and improve mood
- you don’t need a complete sugar detox
- low-sugar fruits can satisfy cravings and give you more nutrients
- artificial sweeteners are not a long-term solution for reducing sugar intake
- going slowly, drinking plenty of water, and eating healthy fats can help with the side effects of cutting down on sugar
Author: Clarissa Lenherr