How to cut down on sugar intake and make yourself feel great

how to cut down on sugar

There are so many reasons to cut out sugar. You will feel a million times better for it. Here’s our guide to how to cut down on sugar intake and feel great.

The World Health Organisation announced today that people all over the world are at risk of developing heart related health issues like diabetes and high blood pressure due to high sugar content in their diets.

People all over the world are eating toomuch sugar in their diets. According to the NHS, Britain’s have on average 700g a week, which is the equivalent to 140 teaspoons. The recommended daily sugar allowance is 25g, which makes us 5% of the average person’s diet.

Those are some alarming statistics. The average person is eating four times their daily sugar allowance. That additional sugar also means we’re getting too many calories, which is contributing to obesity. Most research, in fact, shows that sugar is the leading cause of obesity, eclipsing even fat.

Sugar is a leading cause of health issues ranging from obesity to diabetes to heart attacks. We need to cut down on our sugar intake and we need to do is soon. Sugar, however, is highly addictive. Quitting is not a simple case of choosing to have less. You need to know how to cut down on sugar intake your diet.

According to dietician Alison Hornby, the best strategy is to, “recognise the sources of sugar in your diet, then decide what to eliminate and what to cut down on.”

What Type of Sugar?

Which sort of sugars are good and which are bad? “Sugars in fruit and dairy contain lots of nutrients that are good for us,” says Hornby. These sugars are perfectly permissible. As Hornby states, “It’s the food high in added sugar but low in nutrients that we should be trying to consume less of.” This includes pop and candies.

Shockingly a whopping 10% of the calories we get from food comes from added sugars.


How to cut down on sugar intake Tip 1: know the labels

There are lots of different ways that manufacturers like to state that there’s sugar in a product. Look for the following on the label:

glucose    fructose        corn syrup        maltose        hydrolysed starch          invert sugar      sucrose       molasses        honey
Try to avoid products that contain these ingredients.

Be Smart

How to cut down on sugar intake 2:  Make smart choices
It can be too tempting to think, “I’m going to give up on sugar and live with perfect health.” But in reality, most people who aim too high end up falling down. You’re best to make smart choces with your meals, to cut down on sugar in ways you can stick to. Here’s how


Cereals have lots of sugar. Some cereals are even up to 37% sugar. Switching your cereal can be a great way to start cutting down on sugar in your diet.

Try some of these breakfast options instead:


Plain porridge

Whole wheat cereal biscuits

Shredded Wheat

Switching from your regular cereal to one of these healthier options could cut out up to 70g of sugar a week, the equivalent of 22 sugar cubes. Feel free to add some chopped up fruit to your choice of breakfast, this provides you with some healthy sugar.




You might think you don’t have a lot of sugar in the meals you eat. Sugar, however, can enter your diet in sneaky ways. You’re not always aware of it. Soups and sauces, for instance, can add a large amount of sugar to your diet. Some of the sugar is from veg and fruit, which is fine, but some is added for flavour. 150g of pasta sauce, for instance, contains 13g of sugar.


When eating out, try to be mindful of which meals typically have a lot of sugar in them. This included curry sauces, soups, salad dressings and practically everything on  the Chinese menu.


Condiments like Ketchup also tend to contains a heck of a lot of sugar. Ask yourself whether you really need the condiment on top of the meal or whether you could go without.


Snacks & Drinks

Snacks are one area where it’s relatively easy to make the right choice. A chocolate bar or a pacl of candy is, of course, going to be very high in sugar. Try to have a natural snack, like some hazelnut or raisins instead.

How to cut down on sugar intake Tip 3: Drinks

Nearly one quarter of all the sugar which is added to diets comes from drinks. 500ml of Coke, for instance, contains about 17 sugar cubes worth of sugar. For many people completely eliminating pop can be a huge step towards healthier living.

The best alternative to pop is water. However, if you’re fancying a bit of flavour, try some fruit juices, which at least provide a healthy form of sugar. Don’t overdo it though, as even too much of the right sugar can be a bad thing. Aim to drink mostly water and have the occasional sweet drink as a treat.



Got any advice on how to cut down on sugar intake? Leave a comment. 

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