Jay Verma
Excessive sugar consumption can lead to various health problems such as inflammation, weight gain, and weakened immune system. However, natural sugars found in fruits, vegetables, and dairy are beneficial due to their nutrients and slow metabolism. Nutritionist Ishti Saluja suggests limiting added sugar to less than 10% of total daily calories, while also recommending strategies such as starting the day with a savory breakfast, avoiding store-bought sauces, making homemade treats, reducing sugary beverages, and embracing fruit as a natural alternative. Being mindful of sugar content in packaged foods is crucial for overall well-being.
The Best Strategies for Reducing Sugar Intake and Preventing Diabetes
We are all aware of the detrimental effects of excessive sugar consumption on our health. Numerous studies and experts have emphasized the adverse impact of overlooking added sugars in everyday foods such as bread, canned drinks, processed foods, breakfast cereals, and fruit juices, which can lead to various lifestyle diseases. While many individuals have eliminated adding sugar to their tea and coffee, they continue to consume sugary items like biscuits, cookies, juices, and store-bought pasta sauces, often underestimating their daily sugar intake.
Consuming excessive sugar poses the risk of chronic inflammation, as indicated by studies demonstrating a decline in inflammatory markers in individuals who reduce sugar intake. The consequences of overconsumption manifest in various ways, including weight gain, dental cavities, and a weakened immune system, among others.
Nonetheless, it’s important to note that the consumption of natural sugars present in fruits, vegetables, and dairy is acceptable. These plant-based foods are rich in fiber, essential vitamins, minerals, and antioxidants, while dairy products offer protein and calcium. The body metabolizes these sugars slowly, preventing spikes in blood sugar levels and reducing the risk of long-term conditions such as diabetes and heart disease.
In an interview with HT Digital, nutritionist Ishti Saluja recommended that adults should aim to derive less than 10% of their total calories from added sugar. For instance, an individual consuming 2000 calories a day should limit their added sugar intake to less than 200 calories, equivalent to 50 grams or 12 teaspoons of sugar per day.
Saluja highlighted that certain fruit-flavored yogurts, cereals, and ready-to-eat oatmeal contain almost six teaspoons of added sugar per serving, while a 330ml can of Coke contains nine teaspoons of sugar.
There is substantial evidence linking increased sugar consumption to a higher likelihood of heart disease, obesity, insulin resistance, fatty liver, high blood pressure, and imbalanced gut microbiota, all of which can lead to more challenging health issues later in life.
Saluja outlined several methods to reduce sugar intake:
- Start the day with a savory breakfast rich in healthy fats and protein to maintain hormonal balance and reduce sugar cravings throughout the day.
- Avoid purchasing store-bought sauces and instead rely on natural foods and spices for flavor. Experiment with new recipes, prepare meals in large batches, and freeze them to avoid sauces containing high levels of sugar and detrimental preservatives.
- Prepare homemade treats such as granola, crackers, protein bars, and gluten-free muffins to avoid processed sugars and tailor snacks to personal preferences.
- Cut back on sugary beverages, including flavored waters, coconut water, bottled iced teas, and drinks sweetened with artificial sweeteners. Gradually replace these beverages with healthier alternatives to reduce sugar consumption.
- Embrace fruit as a natural and satisfying alternative. As taste preferences adjust to less sweetness, fruits can serve as fulfilling snacks between meals or enhance main dishes and salads.
Saluja concluded, “While convenience often leads us to choose processed foods, it is crucial to scrutinize product labels for sugar content. Although it’s not necessary to extensively analyze labels, understanding the ingredients you consume is essential for your well-being. Sugar is often disguised as corn syrup, rice syrup, fructose, sucrose, maltose, dextrose, fruit nectars, juice concentrates, honey, agave, and molasses on product packaging.”
