How to follow a low-sugar diet – plus meal plan and recipes

If you’re confused about which sugars are healthy, and how to incorporate them into your diet, here’s a guide to the sweet stuff

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We are constantly told not to consume too much sugar. But not all sugar is bad. Naturally occurring sugars provide fuel for the body in the form of carbohydrates. Locked inside cells, they are found in fruit, vegetables and milk and come with extra nutrients, such as fibre.
The dietary bogeyman is a class of sugars known as “free sugars”. These are the processed and refined sugars added to food and drink, and also the type of sugar found in honey, syrup and fruit juice. These are easier to consume without realising and linked to poor diet and elevated blood glucose. Sugar should make up no more than 5 per cent of our daily calorie intake yet on average in the UK we are consuming between 9 per cent and 12.5 per cent of our calories from free sugars.
So how can we cut down on the sugar in our diets? This is what the health experts recommend.
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Government guidelines recommend that adults should have no more than 30g of sugar a day, which is the equivalent of seven sugar cubes (a can of fizzy drink can contain around nine teaspoons of free sugars). A low-sugar diet should be below the 30g limit. The primary goal of a low-sugar diet is to maintain a healthy level of glucose in the body.
Aisling Pigott is a registered dietitian and spokesperson for the British Dietetic Society. She explains: “From a health perspective, we would consider anything less than 30g of free sugar per day as meeting public health guidance around sugar.”
Lucy Diamond, a registered dietitian and clinical director for Innovation at NHS weight management provider, Oviva, adds: “The goal is to manage and stabilise blood sugar levels, promote overall health, and prevent various health issues associated with high sugar consumption, such as Type 2 diabetes, cardiovascular conditions and obesity.”
There are many benefits to following a low-sugar diet:
Here are five ways we can reduce our sugar intake:
The main sources of free sugars in the UK, ie foods to avoid, are:
Low-sugar foods are:
Rob Hobson, a registered nutritionist, recommends:
Pigott adds: “If you’re using sugar to sweeten meals, think about adding fruit or sweet vegetables like carrot or butternut squash, which can be effective ways of adding some sweetness without adding free sugar. Also make sure that you are appreciating and enjoying your food. Mindless eating can lead to sugar cravings, where we’re eating on the go a lot, and we’re not necessarily allowing our body to appreciate and enjoy food.”
She also recommends eating nuts with chocolate.
“If you’re having a bar of chocolate, have a handful of nuts with it to help with satiety and allow a slower release of sugar into the bloodstream, rather than mindlessly eating chocolate as you go throughout your day,” she says.
Hobson says: “Read the label and look out for phrases such as ‘added sugar’ and ingredients such as sucrose, glucose, fructose or anything that ends in –ose, as well as healthier sounding alternatives, such as raw sugar, barley malt, maple syrup, coconut nectar, palm sugar, agave nectar, date sugar and brown rice syrup, which are among sugar’s many guises.”
According to the NHS, sugar found naturally in milk, fruit and vegetables does not count as free sugars and we do not need to cut down on these, although they are included in the “total sugar” figure found on food labels.
Pigott says: “If there isn’t an addition of glucose or a glucose derivative, then it’s likely that sugar is naturally occurring, which is much less detrimental to health and is often absolutely fine to have.”
“A low-sugar diet is a sustainable approach to healthier eating that can lead to significant long-term health benefits. By making informed choices and prioritising whole foods, you can reduce your sugar intake while still enjoying a varied and nutritious diet,” says Diamond.
There are some risks associated with following a low-sugar diet, these include:
Sugars are the body’s main source of energy and while the experts agree that reducing free sugars is a healthy goal, reducing sugar in your diet overall can have adverse effects.
Diamond explains: “While there are many benefits, it’s important to approach a low-sugar diet carefully. The main risk is not getting enough carbohydrates, and therefore not consuming a balanced diet if sugars are cut indiscriminately without incorporating wholegrain carbs. In fact, we should include whole grain carbohydrates as part of a healthy diet, such as brown rice, corn, wholegrain bread and quinoa.
“The important thing is to maintain your blood sugar levels so you don’t become sluggish. For adequate energy levels, dietary plans often call for eating every three to four hours. Several small meals throughout the day is an ideal schedule, and eating more protein and fibre can keep you fuller for longer periods.”
A significant reduction in carbohydrates can lead to energy deficits and nutrient imbalances, so it is recommended to replace high-sugar foods with nutrient-dense alternatives such as fresh fruit and vegetables.
Additionally, if you substitute products containing high levels of free sugars with low-sugar products these are likely to contain artificial sweeteners, which should be consumed in moderation as they are often processed and can be unhealthy. For example, some sweeteners known as polyols, such as sorbitol, xylitol and erythritol, can have a laxative effect if consumed in large amounts.
There is some evidence to suggest that artificial sweeteners can lead to weight gain. One 2005 study by the University of Texas Health Science Center at San Antonio showed that, rather than promoting weight loss, the use of diet drinks was a marker for increasing weight gain and obesity. Those who consumed diet soda were more likely to gain weight than those who consumed naturally sweetened soda.
Consulting with a healthcare professional or dietitian is advisable to ensure you have a balanced and healthy approach to reducing sugar intake.
Hobson advises: “Look out for sauces and marinades as these are probably going to be the greatest source of added sugar. A lot of Asian-style food contains sugar to give it the sweet and savoury flavour. Condiments may also contain sugar to balance the flavours in the recipe. Puddings are also going to be tricky. Fresh fruit is an obvious choice.”
Also avoid sweet chilli dishes, dressings such as honey and mustard and dishes described as “glazed”, “caramelised”, “balsamic” or indeed “sweet”.
Good low-sugar drink choices are red wines, dry white wines and spirits with soda water and lime as a mixer. Stay away from dessert wines, ciders, liqueurs and cocktails.
From Unprocess Your Life: Break Free From Ultra Processed For Good by Rob Hobson
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From Lucy Diamond, a registered dietitian at NHS weight management provider, Oviva
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