Too much sugar in your diet will likely lead to health problems. As well as gaining weight, you could be putting yourself at risk of developing type 2 diabetes, heart disease and tooth decay.
In the UK, current trends suggest a high prevalence of obesity, with more than 60% of adults and a significant portion of children being overweight or obese. While sugar itself may not be the only cause, cutting back will always be a good choice for optimal health in the long run.
It doesn’t need to be drastic, either. Making a few simple changes could really reduce the amount of sugar in your system without you really noticing.
The British Heart Foundation (BHF) has suggested that Brits make certain swaps in their food and drink choices. Some of these could potentially cut kilograms of extra sugar from their diet over several months.
One obvious way to lower your sugar intake is to avoid adding a scoop to your morning tea and coffee. Experts at BHF said: “Cutting out just a teaspoon of added sugar daily can make a difference. Remember that honey and syrup are still sugar, too.”
Skipping a teaspoon of sugar more than once a day could soon amount to around 90 fewer spoonfuls over three months. That’s about 1,440 calories—the equivalent of six standard-sized (45g) chocolate bars.
You could also consider switching from sugary cereals to wholegrain options, like Weetabix, at breakfast. According to BHF, this could be the equivalent of eliminating 209 teaspoons from your diet over three months.
Drinks are another area where most people might be guzzling away on too much sugar. Simply swapping a can of cola for a diet or sugar-free version means you could still enjoy your fizzy fix while limiting your sugar intake.
The BHF claimed that switching from standard to diet could help you avoid consuming a kilo of sugar a month—essentially a whole bag. And if you’re a squash drinker, consider versions that state there’s no added sugar.
Although this doesn’t mean sugar-free, it still makes a difference. BHF experts also stressed that people should “watch out for flavoured waters”, which can be sugary too.
You might think your yoghurt is already a healthier choice than a chocolate bar for snacks. Whilst it might be labelled as low-fat or even fat-free, it’s the flavourings that may catch people out. The BHF claims: “Plain or natural yoghurt still contains some sugar. But, these are milk sugars found naturally in the milk it’s made from and come with nutrients such as calcium.”
According to the NHS, adults should have “no more than 30g of free sugars a day” – which are found in sweets, cakes, biscuits, chocolate, and some fizzy drinks and juice drinks. For more tips on cutting back, see the NHS guidance here or speak with your doctor about getting tailored support.
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