As the new year begins, many of us set resolutions to live healthier lives. Reducing sugar intake is often at the top of the list—and for good reason! High sugar consumption has been linked to weight gain, energy crashes, and long-term health risks like diabetes and heart disease. The good news is that you don’t have to cut sugar completely or suffer through cravings to get back on track. With a few simple strategies, you can reduce your sugar intake and build healthier habits that last all year long.
DIFFERENT TYPES OF SUGAR
Sugar is classified into two groups, natural sugars and added sugar. Natural sugars occur naturally in certain foods. Fruits naturally contain fructose while dairy contains lactose. These foods do not only contain sugar but also contain other nutrients like vitamins, minerals, fibre, carbohydrates and protein. These sugars are often digested slower than added sugars, providing energy for an extended period.
Added sugars are those that are added when foods are produced or when you are cooking at home. These sugars include white sugar, brown sugar and corn syrup. These sugars often have a high GI, providing an energy spike followed by an energy crash.
WHY REDUCE SUGAR?
The World Health Organization (WHO) recommends that people reduce their intake of free sugars to less than 10% of their total energy intake. This applies to both adults and children.
Although sugar is a source of quick-release energy, too much can lead to:
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Blood sugar spikes and crashes, leaving you feeling fatigued
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Weight gain, especially from added sugars in processed foods
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Increased risk of chronic conditions like diabetes and cardiovascular disease
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Dental caries and tooth decay
Most high-sugar foods are calorie dense while providing very little in terms of nutrients (including protein, vitamins, minerals and fibre). These food are known as “empty calories”. By cutting back on sugar, you’ll likely notice improvements in your energy levels, mood, and overall health.
GETTING BACK ON TRACK AFTER THE HOLIDAYS
The holiday season is full of sugary treats, and it’s easy to overindulge. Here are steps to reset and start fresh:
Start with awareness
Not all added sugars are easily recognisable. Even foods that don’t seem to taste sweet can contain added sugar. It is therefore important to check food labels for added sugars. Ingredients like cane sugar, corn syrup, honey, and molasses count toward your sugar intake. According to the National Health Service UK, a food that contains less than 5g of added sugar per 100g is considered a low-sugar food. Hidden sugars are often found in dairy, salad dressings, marinades and sauces. Stick to unsweetened versions.
Plan your meals
Planning meals and snacks can help you avoid impulse buys and sugary temptations. Include nutrient-dense foods like whole grains, lean proteins, and plenty of vegetables.
Stay Hydrated
Sometimes cravings are caused by dehydration. Start your day with a glass of water and sip throughout the day.
Choose whole foods over processed foods
Many processed foods are loaded with hidden sugars. Stick to whole, unprocessed foods like fruits, vegetables, nuts, and seeds.
Replace sugary drinks
Swap sugar sweetened sodas for sugar free sodas. If you consume fruit juice limit to 125ml and dilute with water if you prefer a 250ml serving. Herbal teas, or sparkling water with a splash of lemon or lime are also great alternatives.
Sweeten naturally
Use natural sweeteners like cinnamon, nutmeg, or vanilla extract to add flavour to foods without sugar.
Eat more protein and fibre
Protein and fibre help stabilize blood sugar levels and keep you feeling fuller for longer, reducing sugar cravings. Snack on nuts, seeds, or a hard-boiled egg.
Have a high-protein breakfast
High protein and high fibre breakfasts have shown to reduce cravings for sugary foods during the rest of the day.
Eat fruit when craving sugar
Yes, fruit does contain sugar, but these are natural sugars that are consumed with the additional benefits the vitamins, minerals and fibre that fruit contains.
Get enough sleep
A lack of quality sleep has been linked to obesity, more directly to food choices. Chronic sleep deprivation can increase cravings for sugar and high-calorie foods.
WHERE DOES FUTURELIFE® FIT IN?
FUTURELIFE® has a range of zero added cane sugar options in its range including FUTURELIFE® Smart food™ ZERO and FUTURELIFE® Granola Crunch Zero.
FUTURELIFE® Smart food™ ZERO is a high protein, high fibre and zero added cane sugar meal or shake that is also high in 19 vitamins and minerals and has a low GI. This means FUTURELIFE® Smart food™ ZERO provides sustained energy for an extended period of time without any energy crashes.
FUTURELIFE® Granola Crunch Zero is delicious low GI granola clusters made with rolled oats, desiccated coconut, barley flakes and zero added cane sugar. It is also high in dietary fibre and combines the benefit of inulin (prebiotic) and added probiotics
By including a high-protein, high-fibre and low-sugar breakfast, you can also control your cravings for sugary food for the rest of the day.
Reducing sugar intake doesn’t mean you can’t enjoy sweet treats—it’s about balance and making mindful choices. By focusing on whole foods, staying hydrated, and finding healthy alternatives, you can cut back on sugar and feel better in the new year and beyond. Here’s to a healthier, sweeter (but not too sweet) year ahead!
REFERENCES:
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World Health Organization. Guideline: Sugar Intake for Adults and Children. Geneva: World Health Organization; 2015. https://iris.who.int/bitstream/handle/10665/149782/9789241549028_eng.pdf?sequence=1
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American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/tips-for-cutting-down-on-sugar
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National Health Service UK. https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/how-to-cut-down-on-sugar-in-your-diet/
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Rebello C, Greenway FL, Dhurandhar NV. Functional foods to promote weight loss and satiety. Curr Opin Clin Nutr Metab Care. 2014 Nov;17(6):596-604. doi: 10.1097/MCO.0000000000000110. PMID: 25159561.
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Covassin N, Singh P, McCrady-Spitzer SK, St Louis EK, Calvin AD, Levine JA, Somers VK. Effects of Experimental Sleep Restriction on Energy Intake, Energy Expenditure, and Visceral Obesity. J Am Coll Cardiol. 2022 Apr 5;79(13):1254-1265. doi: 10.1016/j.jacc.2022.01.038. PMID: 35361348; PMCID: PMC9187217.
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Leidy HJ, Tang M, Armstrong CL, Martin CB, Campbell WW. The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity (Silver Spring). 2011 Apr;19(4):818-24. doi: 10.1038/oby.2010.203. Epub 2010 Sep 16. PMID: 20847729; PMCID: PMC4564867.
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Carroll HA, Chen YC, Templeman IS, Wharton P, Reeves S, Trim WV, Chowdhury EA, Brunstrom JM, Rogers PJ, Thompson D, James LJ, Johnson L, Betts JA. Effect of Plain Versus Sugar-Sweetened Breakfast on Energy Balance and Metabolic Health: A Randomized Crossover Trial. Obesity (Silver Spring). 2020 Apr;28(4):740-748. doi: 10.1002/oby.22757. Epub 2020 Feb 28. Erratum in: Obesity (Silver Spring). 2020 Jun;28(6):1157. doi: 10.1002/oby.22847. PMID: 32108442; PMCID: PMC7154643.
BY: Bianca Tromp / DATE: January 2025
DATE OF NEXT REVIEW: January 2028
