Healthy Eating

Principles of Low-Sugar Diet

What is sugar?

  • A simple carbohydrate.
  • Provides energy for daily activities.Free sug
  • ars include sugars that are naturally present in honey, syrup, fruit juice, and sugars added in foods. 
  • Many common foods (such as grains, fruits, and dairy products) also naturally contain sugars.

Recommended sugar intake

  • Energy from free sugars (i.e., added sugars in foods) should contribute less than 10% of daily energy intake for adults.
  • For a 2,000-calorie diet, less than 50g of free sugars (about 10 sugar cubes) should be consumed per day (Source: World Health Organization).
  • It would be beneficial for health, if consumed less than 5% of daily energy intake of free sugars (about 5 sugar cubes).

Tips for a low sugar diet

  • Avoid eating high-sugar foods, e.g. candy, chocolate, sugary drinks (paper-packed drinks, bottled drinks, juice, milk tea, coffee), ice cream, and various desserts.
  • Reduce the consumption of claimed “low-fat” or “low-calorie” foods that are still high in sugar (e.g.  low-fat ice cream).
  • Choose water instead of sugary drinks, or choose unsweetened chrysanthemum tea, sugar-free or low-sugar soy milk, and low-fat milk.
  • Ask for syrup/sugar to be served separately when ordering drinks or ask for less sugar.
  • Appreciate the flavour of natural ingredients and reduce the use of sugar.
  • Use natural seasonings and reduce the consumption of processed high-sugar seasonings such as tomato sauce, hoisin sauce, and oyster sauce.
  • Read nutrition labels and choose lower-sugar alternatives.