10 ways to cut sugar from your diet
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- 23 Sep 2022
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In a bid to reduce the sugar intake here, food and beverage outlets will be required by the end of 2023 to include nutrition labels indicating drinks that contain higher levels of sugar and saturated fat.
In 2016, the World Health Organisation called on countries to take action to reduce individuals’ intake of sugar to as low as possible, stating that “nutritionally, people do not need any sugar in their diet”.
According to the National Nutrition Survey 2018, Singaporeans are consuming on average 12 teaspoons, or 60g, of sugar daily. This is higher than the recommended daily limit of no more than 10 per cent of one’s daily energy intake, which translates to about 10 teaspoons or 50g of sugar a day for adults.
For some, food and beverages laden with sugar can be quite addictive.
Ms Shirlene Moh, a senior dietitian at Changi General Hospital, says that when a person is accustomed to a certain level of sweetness for the food and drinks he or she consumes, the person will crave sweeter foods.
“As sugar tricks the brain into wanting more of it, one may end up consuming more sugar. When that becomes a habit, cutting back on sugar intake can then be challenging,” she says.
Here are 10 ways to help you cut down on sugar in your diet.
1. KNOW YOUR ENEMY
Take a look at your fridge and pantry, and identify the food and drinks that are contributing to your added sugar intake, says Ms Adlyn Farizah, an accredited nutritionist at The Whole Kitchen, a gluten-free bakery with outlets in East Coast and Robinsons Road.
“Note it down if you are having them often. This helps you to be more aware of your added sugar intake so you can make the necessary changes,” she adds.
For instance, if you have jams and juices in your fridge, replace them with lower- or no-sugar alternatives.
2. BE A CHAMPION READER
Ms Moh of CGH advises looking out for the Health Promotion Board (HPB) “Lower in Sugar” healthier choice symbol as it indicates that the product meets the agency’s strict nutritional guidelines.
She also suggests scrutinising the nutrition label when buying food or beverages off the shelf and comparing the sugar content between two products using the per 100g column. Choose the one with a lower sugar content. Read More…
