No matter how often experts advise against the need for additional sugar in our diets, cutting it out entirely can be a real challenge. With the festive season in full swing, the temptation of sugary treats, desserts, and mithais becomes nearly impossible to resist. So, what can we do about it? If this question has crossed your mind too, you’re not alone. That’s why we reached out to an expert to gather some simple yet effective tips on how to reduce sugar intake without sacrificing the rich flavours we enjoy. It’s all about striking a balance and making mindful choices, even during the most indulgent times of the year.
Identify Hidden Dangers![]()
If you are a fitness enthusiast, a weight watcher, and a pure follower of a healthy diet, it is crucial that you identify the sources of hidden sugars, which can sneakily impact your health and overall well-being.
Studies have linked excessive sugar consumption to a number of health issues, including obesity, cardiovascular diseases, diabetes, cancer, and other chronic illnesses.
Also Read: Do You Have A Sugar Problem? Here Are Some Tips To Naturally Cut Down Your Daily Sugar Intake
In an interaction with the OnlyMyHealth team, Bhakti Kapoor, Nutritionist and Health Coach, said, “As festive celebrations unfold, the allure of traditional sweets becomes hard to resist. However, many beloved festive foods harbour hidden sugars that can derail our health goals.” These include:
- Sweets like dry fruit barfi and kaju Katli
- Festive drinks like masala chai can turn into sugary traps, especially when laden with sweeteners. Snacks, such as namkeen or fried treats served with sweet chutneys, can surprise you with their sugar content.
- Store-bought sauces, like sweet chilli sauce, can quickly add unwanted sugars to your meals.
- Festive cakes, cookies, and pastries
Understand The Side Effects Of Excessive Sugar Consumption![]()
According to the American Heart Association (AHA), the body does not need any added sugar to function effectively. It is important to note that, as compared to the naturally occurring sugars present in the foods, fruits, and dairy products, added sugar contains comparatively lesser varieties of nutrients.
So, when you have too much added sugar in your diet, it can have various negative consequences on your body. Some of these health effects include:
- Unwanted weight gain
- Spikes and crashes in energy levels, contributing to irritability, mood swings, and even anxiety.
- Accelerated skin ageing and worsened skin conditions like acne.
- A study published in the journal PLOS ONE also suggested that high sugar content in the diet can raise one's risk of diabetes over time.
Be Mindful About Your Sugar Intake
When it comes to curbing your sugar intake, mindfulness is of utmost importance. It is the art of self-control and how you manage the quality and quantity of your food intake.
Nutritionist Kapoor advises practising mindful eating rather than depriving yourself of foods.
She says, “Savour each bite of your favourite sweets, focusing on flavours and textures to enhance satisfaction without overindulging.”
Also Read: 8 Warning Signs Of Low Blood Sugar Levels
Switch To Natural Sweeteners![]()
For those who don't know, sugars in foods can be categorised into two types: naturally occurring sugars and added sugars.
Naturally occurring sugars are found in foods like fruits, which contain fructose, and in dairy products, which contain lactose.
On the other hand, added sugars are introduced into foods or beverages during processing or preparation. These include common sweeteners like white sugar, brown sugar, and honey, as well as chemically manufactured ones such as high fructose corn syrup. Whether it's adding sugar to your coffee or sweetening cereals, these added sugars contribute extra calories without providing essential nutrients, unlike naturally occurring sugars.
So, rather than investing in foods high in refined sugars, Kapoor advises swapping them for natural alternatives like dates, jaggery, or fruit purees. Monk fruit sweetener, derived from the monk fruit, can also be a great zero-calorie sweetener option that provides a natural sweetness without affecting blood sugar levels.
Portion Control Is Key
Portion control is the answer to combating many types of illnesses. It can also be an effective tool to curb your sugar intake.
According to Kapoor, a person looking to reduce their sugar intake can use smaller plates or bowls for desserts to trick your mind into feeling satisfied with less. This simple visual cue can significantly reduce your overall sugar intake.
Other Strategies That Can Help
In addition to all the tips mentioned above, you can also incorporate other strategies to reduce sugar consumption. These include:
- Drinking plenty of water to help distinguish between hunger and thirst.
- Keeping a stash of nuts, seeds, and fruits handy to manage hunger pangs.
- Prioritising sleep and engaging in stress-reducing activities like yoga or meditation.
- Embracing a balanced approach
Conclusion
Signing off, nutritionist and health coach Bhakti Kapoor says, “As we immerse ourselves in the joy of the festive season, it’s essential to navigate the sweet temptations with awareness and intention. By recognising hidden sugars in our favourite treats, employing mindful eating strategies, and opting for healthier substitutes, we can indulge in the festivities without compromising our health. Celebrate the season with joy, balance, and a commitment to nourishing your body and spirit!”