The benefits of a low-sugar diet, and foods to eat and avoid

We are constantly told not to consume too much sugar. But not all sugar is bad. Natural sugars provide fuel for the body in the form of carbohydrates. Locked inside cells, they are found in fruits, vegetables and milk and come with additional nutrients, such as fiber.

The dietary bogeyman is a class of sugars known as “free sugars.” These are the processed and refined sugars added to food and drink, as well as the type of sugar found in honey, syrup and fruit juice. They are described as free because they are not found inside the cells of the food we eat. These are easier to consume without realizing it and are associated with poor diet and elevated blood glucose. Health experts recommend that we limit free sugars in our diet.

The government recommends that sugar should make up no more than 5 per cent of our daily calorie intake, but according to the British Nutrition Foundation, on average in the UK we are consuming between 9 per cent and 12.5 per cent of our calories from sugars free. , depending on the age group.

What is a low sugar diet?

Government guidelines recommend that adults have no more than 30g of sugar a day, which is the equivalent of seven sugar cubes (a can of fizzy drink can contain around nine teaspoons of free sugars). A low-sugar diet should be below the 30g limit. The main goal of a low-sugar diet is to maintain a healthy level of glucose in the body.

Aisling Pigott is a registered dietitian and spokesperson for the British Dietetic Association. She explains: “From a health perspective, we would consider anything less than 30g of free sugar per day to be meeting public health guidelines around sugar.”

Lucy Diamond, a registered dietitian and clinical director for Innovation at NHS weight management provider Oviva, adds: “The aim is to manage and stabilize blood sugar levels, promote overall health and prevent various health issues that are related to high sugar consumption, such as Type 2 diabetes, cardiovascular disease and obesity.”

What are the benefits of a low sugar diet?

• Low sugar diets help with weight loss as excess sugar in the body can turn into fat.
• Added sugar consumption is linked to a number of life-limiting conditions including fatty liver disease, insulin resistance, type 2 diabetes and heart disease.
• In 2010, a World Health Organization (WHO) literature review found that tooth decay rates are lower in people whose intake of free sugars is less than 10 percent of total energy intake. .
• Studies show that reducing sugar intake can protect the body from inflammation.
• Reducing sugar intake can help improve mood and protect against depression, according to studies. Tips to reduce the amount of sugar.

Tips to reduce the amount of sugar

• Swap sugary drinks for sugar-free versions or water.
• Swap sweet foods for fresh fruit or something savory.
• Reduce portion sizes of foods loaded with sugar.
• Check labels for foods high in sugar.
• Keep fruit juices or smoothies to a small glass (150 ml) a day.

Foods to include and foods to avoid

The main sources of free sugars in the UK, so foods to avoid are:

• Rolled or refined breakfast cereals, such as conflakes and Sugar Puffs
• Sugary drinks
• Fruit juice
• confectionery
• Biscuits
• Desserts
• Sweet spreads like jam and Nutella
• Sweets and desserts

Low sugar foods are:

• porridge
• Water, tea, coffee
• Beans and legumes
• Non-starchy vegetables such as asparagus, avocado, onion, spinach
• egg
• Cheese
• Fish, meat
• Tofu

Eating out on a low-sugar diet

Rob Hobson, registered nutritionist, advises: “Watch out for sauces and marinades as these will probably be the biggest source of added sugar. Many Asian-style foods contain sugar to give them a sweet and savory flavor. Spices may also contain sugar to balance the flavors in the recipe. Puddings will also be tricky. Fresh fruit is an obvious choice.”

Also avoid sweet chili dishes, sauces like honey and mustard, and dishes described as “glazed,” “caramelized,” “balsamic,” or indeed “sweet.”

Good low-sugar beverage choices are red wines, dry white wines, and spirits with soda and lime as a mixer. Stay away from dessert wines, ciders, liqueurs and cocktails.

Tips to beat sugar cravings

Hobson recommends:

• Include a source of protein, healthy fats and fiber with every meal to prevent blood sugar imbalances that can leave you craving a quick fix between meals.
• Try using spices such as cinnamon and nutmeg instead of sugar as they have a sweet taste and work well sprinkled on yogurt or added to smoothies or coffee.
• Inhale the vanilla aroma. Some people find this helpful in easing sugar cravings.
• Try low-calorie hot chocolate drinks. These use sweeteners that can help give you the hit you want without added sugar.
• Get busy. Evening is one of the occasions when most people crave sweets. Try going for a walk, doing something around the house or taking a bath with a good book instead of sitting in front of the TV with a packet of Haribo.
• Try drinking a large glass of water when you have a craving. Are you really annoying? Dehydration can be confused with hunger.
• Do not skip meals. When you’re hungry, your blood sugar drops and you’re more likely to crave something sweet.

Pigott adds: “If you’re using sugar to sweeten meals, consider adding sweet fruit or vegetables like carrots or butternut squash, which can be effective ways to add some sweetness without adding free sugar. Also make sure you are appreciating and enjoying your food. Mindless eating can lead to sugar cravings, where we eat too much on the go and aren’t necessarily allowing our bodies to appreciate and enjoy the food.”

She also recommends eating nuts with chocolate.

“If you’re eating a bar of chocolate, grab a handful of nuts to help with satiety and allow for a slower release of sugar into your bloodstream, rather than mindlessly eating chocolate throughout the day,” he says. she.

Hidden ingredients to watch out for

Hobson says: “Read the label and look for phrases such as ‘added sugar’ and ingredients such as sucrose, glucose, fructose or anything ending in -or, as well as healthier alternatives such as raw sugar, malt barley, maple syrup, coconut nectar, palm sugar, agave nectar, date sugar and brown rice syrup, which are among the many forms of sugar.”

What experts think about the low-sugar diet

According to the NHS, the sugar found naturally in milk, fruit and vegetables do not count as free sugars and we do not need to reduce these, although they are included in the ‘total sugar’ figure on food labels.

Pigott says: “If it doesn’t have an added glucose or a glucose derivative, then it’s likely to be natural sugar, which is much less harmful to health and is often absolutely fine to have.”

“A low-sugar diet is a sustainable approach to healthier eating that can lead to significant long-term health benefits. By making informed choices and prioritizing whole foods, you can reduce your sugar intake while still enjoying a varied and nutritious diet,” says Diamond.

The dangers of a low-sugar diet

Sugars are the body’s main source of energy, and while experts agree that reducing free sugars is a healthy goal, reducing sugar in your diet overall can have negative effects.

Diamond explains: “Although there are many benefits, it is important to approach a low-sugar diet carefully. The main risk is not getting enough carbohydrates, and therefore not consuming a balanced diet if sugars are cut indiscriminately without including integral carbohydrates. In fact, we should include whole grain carbohydrates as part of a healthy diet, such as brown rice, corn, whole grain bread, and quinoa.

“The important thing is to maintain your blood sugar levels so you don’t become sluggish. For adequate energy levels, diet plans often call for eating every three to four hours. Several small meals throughout the day are an ideal schedule, and eating more protein and fiber can keep you fuller for longer periods.

A significant reduction in carbohydrates can lead to energy deficits and nutrient imbalances, so replacing high-sugar foods with nutrient-dense alternatives such as fresh fruits and vegetables is recommended.

In addition, if you replace products containing high levels of free sugars with low sugar products, these are likely to contain artificial sweeteners, which should be consumed in moderation as they are often processed and can be unhealthy. For example, some sweeteners known as polyols, such as sorbitol, xylitol, and erythritol, can have a laxative effect if consumed in large amounts.

There is some evidence to suggest that artificial sweeteners can lead to weight gain. A 2005 study from the University of Texas Health Science Center at San Antonio showed that, rather than promoting weight loss, diet drink use was a marker for increased weight gain and obesity. Those who consumed diet soda were more likely to gain weight than those who consumed naturally sweetened soda.

It is advisable to consult a healthcare professional or dietitian to ensure you have a balanced and healthy approach to reducing your sugar intake.