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.