Many of us are used to sweet tastes — sweetened tea and coffee, soft drinks and desserts. Regularly eating too much sugar raises the risk of weight gain, tooth decay and several chronic non-communicable diseases. The good news is that cutting back is possible if you do it gradually.
How much sugar is recommended a day?
The World Health Organization recommends limiting free sugars (sugars added to food and drinks, plus honey and fruit juice) to less than 10% of daily energy intake, and suggests that reducing to below 5% — about 6 teaspoons (25 grams) a day — brings further health benefits.
Where sugar hides
- Iced tea, iced coffee, bubble milk tea and sweetened drinks
- Soft drinks, energy drinks and packaged fruit juice
- Bread, pastries, sweetened cereals and fruit yoghurt
- Sauces, dips and dishes seasoned to taste sweet
Step-by-step tips to cut back
Order less sweet: Start with “less sugar”, then move to “very little” or “no sugar”. Your taste buds will adjust within a few weeks.
Make water your main drink: Swap sweet drinks at meals for plain water or unsweetened tea.
Read nutrition labels: Check the sugar per serving and how many servings you actually eat.
Choose fresh fruit over sweets: Fruit gives sweetness with fibre and keeps you full longer than desserts.
Add less sugar when cooking: Taste before seasoning and gradually reduce the sugar you add.
Going cold turkey rarely lasts. Cut back a little each week — for example, from one iced tea a day to every other day — and keep going. People with diabetes should follow their doctor's advice.
