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Sugar has been getting a very bad rap over the past few years, and with reason. Too much sugar is a big contributing factor to the obesity epidemic in the UK and US and the diseases that come with it, including type 2 diabetes. The UK Food Standards Agency recommends no more than 4 tablespoons a day for adults, while children should take in even less. Considering that a can of cola has the equivalent of 7 teaspoons of sugar in it and a chocolate bar at least 8 teaspoons, it’s very easy to go over the recommended limit – if you eat a chocolate bar and drink a can of cola in one day, you’ll be taking in 5 tablespoons of sugar.
Why cut out sugar?
Eating sugar in moderation isn’t anything to worry about. Most of us have far too much, though. There’s hidden sugar in everything from breakfast cereals to white bread to crisps, and it’s very easy to go over the limit without even knowing it. Excess amounts of sugar, besides leading to weight gain and contributing to diabetes, cause tooth decay, can contribute to ageing by damaging collagen in the skin, and even suppress the immune system.
Read the label
Tomato sauce, salad dressings, baked beans, lunch meat, chewing gum and most packaged foods contain hidden sugar. These products won’t always list sugar (sucrose) in their ingredients, though. Avoid foods containing corn syrup, fructose, dextrose, dextrin, glucose, hydrogenated starch, lactose, manitol and sorbitol. For a more comprehensive list of hidden sugars to avoid, click here.
Getting over cravings
Completely cutting added sugar out of your diet can lead to cravings. To help with the cravings, eat plenty of fruit (dried and fresh), which contains natural sugars, be sure to eat regularly to keep your blood sugar stable, and try using natural sweeteners like honey and xylitol in your tea and coffee.
Be sure to clear your cupboards of chocolates, soda and sweets – if they’re not there, you’ll be forced to make healthier food choices.
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