Many of us consume more sugar than we realize, often sneaking into our diets without us even noticing. It's surprising how quickly it can add up, right? By the time we catch on, we might be facing some not-so-great consequences, such as an increased risk of noncommunicable diseases (NCDs) like type 2 diabetes and obesity, which are closely linked to excessive sugar intake from ultra-processed foods[1].
Here are a few straightforward methods to help you manage your sugar consumption on a daily basis.
1. STEER CLEAR OF SUGARY DESSERTS
Classic treats like cakes, cookies, and ice creams are loaded with sugar but lack nutritional benefits. Instead, try indulging in fresh fruit salads. They can satisfy that sweet tooth while being much healthier! Studies suggest that reducing free sugars can improve overall health outcomes, including weight management and glycemic control[3].
2. WATCH OUT FOR SUGARY SAUCES
Common sauces, like tomato sauce, often contain a surprising amount of added sugars. Always check the ingredient list and opt for those that are lower in sugar and richer in herbs and spices for flavor. Research indicates that even small amounts of added sugars in sauces can contribute significantly to daily sugar intake, especially in children[4].
3. BEWARE OF PROCESSED SNACKS
Things like energy bars and granola might seem like healthy choices, but they can pack a hidden sugar punch. In fact, many processed snacks are designed to be hyper-palatable, leading to excessive consumption[5]. Fresh nuts and fruits are excellent alternatives — just make sure to carry some with you for on-the-go snacking.
4. PRIORITIZE SLEEP
Not getting enough sleep can lead to cravings for high-calorie, sugary foods. Chronic sleep deprivation has been linked to increased appetite and preference for sugary snacks, exacerbating the risk of obesity[2]. Focus on maintaining a regular sleep schedule, and you might find your cravings diminish.
5. AVOID SUGARY BREAKFAST FOODS
Breakfast items like waffles, jams, and cereals are often thought to be nutritious. However, many have high sugar levels. Research shows that high-sugar breakfast foods can lead to increased energy intake throughout the day, making it harder to manage weight[1]. Consider healthier options such as plain yogurt, oatmeal, or even eggs to kickstart your day.
6. READ LABELS CAREFULLY
Shopping while hungry can lead to picking up more sugary and high-calorie items. It's wise to shop after a meal and with a clear mind to make better choices. Being aware of hidden sugars in seemingly healthy products can significantly aid in reducing your overall sugar intake[4].
If you're looking for more personalized advice, consider chatting with an online doctor. An online AI doctor can help you navigate your dietary choices effectively. You can easily talk to a doctor online or have an online doctor consultation to discuss your health goals!
References:
- Virginie Hamel, Milena Nardocci, Nadia Flexner, Jodi Bernstein, Marie R L'Abbé, Jean-Claude Moubarac. Consumption of Ultra-Processed Foods Is Associated with Free Sugars Intake in the Canadian Population.. PubMed. 2022.
- Hiroyuki Yano, Rika Tanaka, Wei Fu. Soy-Based High-Protein Spheric Foods with the Appearance of Familiar Sugary Snacks.. PubMed. 2024.
- Christina Laeticia Pappe, Beeke Peters, Henrik Dommisch, Johan Peter Woelber, Olga Pivovarova-Ramich. Effects of reducing free sugars on 24-hour glucose profiles and glycemic variability in subjects without diabetes.. PubMed. 2023.
- Rahbika Ashraf, Alison M Duncan, Gerarda Darlington, Andrea C Buchholz, Jess Haines, David W L Ma. The degree of food processing contributes to sugar intakes in families with preschool-aged children.. PubMed. 2024.
- Amelia Martí Del Moral, Carmen Calvo, Ana Martínez. [Ultra-processed food consumption and obesity-a systematic review].. PubMed. 2021.