Many people think that, to be healthy, they have to eliminate all sugar. Yet nutrition experts know that cutting sugar completely is not necessary or sustainable.

The main issue with sugar is not only the amount of sugar in the diet, but also the frequency at which it is consumed and from where it originates.

The reasons for sugar getting such a bad reputation include that too much added sugar in one's diet has been associated with obesity, insulin resistance, fatty liver, inflammation, and type 2 diabetes. Sugar is often found in beverages (especially soft drinks), sweets (such as candy), baked goods (such as cookies), and ready-to-eat (or microwave) meals. Most sugar-containing products contain significantly more added sugar than we realise. The real concern is that many people consume sugar multiple times a day and fail to realise how much they consume. A sweetened coffee in the morning, a sweetened juice in the afternoon, biscuits with tea in the evening, and then a dessert after dinner all add up quickly.

This does not mean all forms of sugar should be cut out of the diet entirely.

When consumed in moderation as part of a well-balanced diet, the body is very capable of handling moderate levels of sugar. When people completely cut sugar out of their diet, they tend to have an unhealthy all-or-nothing mindset towards sugar, where they feel like they have failed if they eat just a little bit of sugar.

The Sugar Type Matters

There are two distinct types of sugars:

(1) Natural sugars and

(2) Added sugars

Natural sugars, which can be found in whole foods such as fruit, milk, and some vegetable food products, are naturally-occurring sugars that also contain valuable nutrients (fibre, vitamins, minerals, and antioxidants). Therefore, individuals should not avoid consuming these types of foods simply because they are sweet in taste.

On the contrary, added sugar refers to any form(s) of sweetener used to produce foods such as soft drinks (soda), candy, cookies or pies, sweetened yoghurts, sauces, and processed snack foods. When consumed in excess, these foods provide energy/calories without adding significant nutrition value to your body.

Thus, it is much more important to reduce the intake of added sugars than it is to avoid all foods with sweetness.

Healthier Ways To Consume Sugar

Rather than trying to achieve a perfect diet, experts recommend the establishment of healthy lifestyle eating patterns. For example, having dessert after your main course is not as bad as eating dessert all day long without a meal or snack.

The addition of protein or fibre with sweets can help prevent your body's blood sugar levels from 'spiking' due to the increase in glucose from the sweet foods.

There are many small steps individuals can take to improve their diets by reducing added sugar, such as reading food labels, cutting out sugary drinks, and reducing emotional eating due to stress or other external influences.

Live Life Healthier

In addition, individuals should keep in mind that poor sleep, stress, and irregular eating schedules are all factors that increase sugar cravings. Thus, improving your overall lifestyle has just as much impact on your sugar consumption as the actual amount of sugar consumed.

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