How to Reduce Sugar in your Diet

Be wary of any food which says it’s completely sugar free. Sugar naturally occurs in fruits and vegetables. And it’s really not terrible for you - as a matter of fact some sugar is a necessity in your diet.

Added sugars 

What you need to eliminate is the added sugars you’ll find in many processed foods today. This includes the sugar you find in soft drinks, donuts, cakes, pies, chocolates, fruit drinks, and desserts. Yes so that means stepping away from those weekly donuts and cupcakes! 

Sugar and disease 

Sugar can lead to many diseases, such as Type 2 diabetes and high cholesterol. So it’s definitely important to watch what you eat when it comes to sugar. Replacing sugar with sugar substitutes is not necessarily any healthier for you either. It's best if you can remove sugar from your daily nutrition as much as possible. 

Sweet tooth

Sugar can help some healthy foods become more palatable, making for more variety and a healthy diet for people. We as humans tend to have a bit of a sweet tooth and we shouldn’t ignore that craving.

Consume in moderation 

Some experts believe that sugar is the body’s preferred fuel and therefore is important to consume in moderation. For most adults this equates to be about 50g of sugar (or 12 teaspoons) per day. It can be very easy to reach 12 teaspoons of added sugar a day from all that you eat and drink.

For example, 1 can of soft drink (375ml) contains about 10 teaspoons of sugar. Australians currently consume about 30 teaspoons of added sugar a day on average – more than double the recommended amount! (Source: Bupa).

Tips to reduce your sugar intake…

  • Cut back on the amount of sugar you add to drinks like coffee, tea and on cereal. 
  • Drink ionised water and avoid soft drinks. 
  • Compare food labels. Look for foods with less sugar added to them. And remember, sugar comes disguised in many different names. So make sure you read the labels for terms like honey, molasses, invert sugar, brown sugar, raw sugar, corn sweetener, or syrup.
  • When baking cake, reduce the sugar by  substituting the sugar with applesauce.
  • Use extracts instead of sugar, or spices like cinnamon or ginger. 
  • Instead of adding sugar to your cereal, put fruit on it.
  • Avoid prepared and prepackaged foods. Opting for the fresh versions might require more prep time, but it will also most likely have less sugar added to it, and you’ll know exactly what you’re putting into something this way.

Look at the food you are eating

Take time to take a serious look at the foods you’re eating and how much sugar they have in them. Look at how you can cut back and how you can change things up to reduce how much sugar you take in. Set a goal for yourself of how much sugar you would like to have. Shoot for the Bupa recommendations, but depending on how much you’re starting out with you might have to work towards that to help ease your palate into this new way of eating.

Sugar in moderation 

Sugar occurs naturally in many foods, from fruits and vegetables to milk and dairy products, so eliminating sugar completely is going to be next to impossible. Having it in moderation as part of a well-balanced diet and an active lifestyle is the most important thing to remember.

If you would like a copy of our free PTV Recipe booklet with lot's of healthy recipe inspiration contact us and we will email you a copy. 

Author:  Vanessa Geraghty McGann - Owner & Master Trainer - PTV Personal Training & Wellness Coaching.