Four Easy Ways to Cut Sugar and Why You Should

There are two camps to which people belong: savoury and sweet. While we may ascribe to one or the other, both have their issues when we cannot control ourselves. Moderation is vital for those who love sweet or sugary things, especially since sugar has been likened to a drug. Some say it affects your mind and body functions like any other substance. Others say it’s deadly, silently wreaking havoc on the body. Interestingly, very few, if any, consider it to be harmless.

Furthermore, the dangers of a high-sugar diet are well-researched and reported. Harvard T. H. Chan School of Public Health’s Dr Frank Hu stated that high sugar consumption increases the risk of liver diseases, high blood pressure, and diabetes. It’s also well-known that it’s one of the major causes of certain cancers. Still, many people fail to monitor their sugar intake.

We want to help you become more conscientious about your diet and share ways to reduce your consumption. The goal is to decrease it because your body needs sugar to function. However, the natural sugars found in whole foods (unprocessed or foods closest to their natural state) are sufficient. Foods such as fruits, vegetables, whole grains, and dairy provide sugar or glucose that your body breaks down into energy to power your cells.

If that were all we consumed, there wouldn’t be a problem. Yet, much of our foods contain unhealthy ‘added sugar’. Harvard Health Publishing explains that food manufacturers use sugar and other sweeteners to improve taste and extend the shelf life of some products. These sugars can be found in everything from sweetened beverages and desserts to cereals, condiments, and prepared food—basically, anything processed that we eat or drink (coffee, tea, and energy drinks included)!

Four Ways You Can Cut Sugar and Why You Should

Avoid added sugars. You must learn how to identify added sugars. While some labels state it outrightly on the nutrition panel, others may use a different term. The American Heart Association offers a helpful list of terms to look for: fructose, corn syrup, sucrose, glucose, maltose, molasses, honey, fruit juice, and hydrolysed starch. When shopping, scan labels for any of these, even those branded low fat. Also, pay attention to the percentage—you may be shocked. It’s best to avoid such products.

Say goodbye to sugary drinks. We mentioned them above but will elaborate further here. Sodas, ciders, other carbonated beverages, and sweetened juices are typically high in added sugar, contributing significantly to the glucose in our diet. The National Health Services advises that a can of soda can include as much as seven teaspoons (35g) of sugar. Although we may think fruit drinks are healthy, that isn’t necessarily the case. Such beverages typically contain a lower percentage of juice from the whole fruit and high levels of additional sugar, even, at times, sweeteners.

Choose for natural juices. Though eating whole fruit is always best, natural juices are still an excellent source of vitamins and minerals. However, the danger of consuming drinks made from fruits is that when juice is extracted from whole fruit, it releases its natural sugars and acids, which are harmful to your teeth. Yet, BBC Good Food suggests diluting your juice with water or drinking it with your meals, though not before bedtime, to protect your teeth. Most importantly, homemade juices are safest and lower blood pressure when consumed within dietary guidelines.  

Reduce your sugar intake. Cutting sugar outright can be difficult, so it’s best to do so gradually. Begin by trimming your usage down—go half. Use half your usual amount with coffee, tea, or cereal (e.g., oats). As Caribbean people, we love condensed milk, but you should refrain from using it as a sweetener. Unsweetened whole, almond or soy milk can work just as well. Also, reduce the amount of sugar called for by the recipe when baking.

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The end of the matter is that too much sugar is not your friend. An excessive amount in your blood can damage cells and tissue, resulting in several types of diseases. However, if you must have it, do so in moderation. If you’re unsure how to start, these tips may prove helpful.

Sources: American Heart Association, Harvard Health Publishing, and National Health Services.