Reducing your sugar intake in a sustainable, realistic way can help to improve your metabolic health. Learn about how to reduce your sugar intake and how it can benefit you.

Sugar is ubiquitous in our world. Research shows that sugar makes up 11% of Australia’s daily kilojoule intake. It’s well-known that consuming large amounts of sugar is associated with weight gain, tooth decay, type 2 diabetes, cardiovascular disease and liver disease, among other conditions.

Excess sugar intake over time can result in metabolic changes such as glucose dysregulation and insulin resistance. Evidence shows that these negative metabolic effects are enhanced when high sugar intake is accompanied by excess energy intake. This is likely due to the fact that consuming excess sugar can lead to an overconsumption of energy. There is still debate about the exact relationship between high sugar intake, high energy intake and the development of type 2 diabetes in the literature, therefore more evidence is needed in this space.

The benefits of reducing your sugar intake

Reducing your sugar intake, even by small amounts, can be a really positive change for your health. Some of the benefits may include:

• Reduced risk of developing insulin resistance
• Improved glucose control
• Improved skin health
• Less cravings
• Steadier energy levels
• Better weight management
• Improved cardiovascular health

How to practically reduce your sugar intake

We’re not advising that you completely cut sugar out of your diet, but instead take a gentler, more realistic approach.

• Start small

Trying to cut out all sugar at once is where a lot of people trip up. Remember, that approach isn’t sustainable, realistic or necessary.

Aim to replace one sugary food in your day with a more nutritious version each week. For example, try swapping your chocolate bar for a handful of berries, swap your store-bought muffin for a homemade version, or swap your soft drink for a kombucha.

• Look for wholefoods

When reaching for food, think of whole foods first. Just by simply reaching for more whole foods, you’re less likely to have room for processed, packaged foods in your day, which will likely decrease your sugar intake.

• Make sure you’re eating enough

Eating regular, balanced meals (containing lean protein, fibre, healthy fats and complex carbohydrates) can help you feel satiated and keep your glucose levels stable, reducing the likelihood of a glucose crash later on where you’re more likely to reach for a sugary snack.

• Cook your meals from home more often

Home cooked meals are often more nutritious because you have the freedom to add as much goodness as you like! It also means you’re inadvertently consuming less sugar compared to eating restaurant-made or pre-packaged foods.

• Be flexible

Flexibility is key for sustainability. Severely restricting your sugar intake can lead to overeating later on.

Not only that, but it’s important to note that being highly restrictive towards food can increase your risk of developing disordered eating or an eating disorder. Dieting is a strong risk factor for developing these conditions, therefore it is paramount that you avoid extremes, take care of your mind and seek professional help if needed.

• Use a continuous glucose monitor (CGM)

CGMs are a fantastic way to get a better understanding of how sugar is impacting your health in real-time. They can help you to ascertain which foods spike your glucose levels. This kind of data can help you to tweak your lifestyle based on what foods suit you and your body.

Why balance is important

Despite the statistics and endless scare mongering in the media around sugar, it’s important to understand that sugar is not the devil. It should not be feared and completely avoided at all costs. This is because avoiding every skerrick of sugar is at the cost of your mental health.

Your health and wellness includes not just your physical health, but also your mental and emotional health. Therefore to achieve an optimal state of health, balance is necessary.

To this end, aim for both a balanced diet and a balanced mind. This means choosing wholesome foods majority of the time, but also allowing yourself permission to enjoy the foods that bring you joy too.

To help you with reducing your sugar intake in a realistic way, consider trying Vively. Vively combines your health data with support and education to help you improve your diet and lifestyle and reach your health goals.