Sugar is a popular part of our everyday lives. We spoon it into coffee, stir it into cakes and enjoy it in hundreds of foods we know to be high in sugar as well as in many others containing sweeteners in hidden form.

Sugar and other sweets do not really provide ‘quick energy’; they just provide a quick rise in the blood-sugar level. The body has energy reserves it can call on when needed for activity and does not need an outside food source such as a chocolate bar or high-sugar drink. Sugar is an ‘empty kilojoule’ food since it contribute no nutrients other than kilojoules.

Try the following to cut down on sugar consumption:

1.       Always read the label on processed foods and avoid those with sugar – or other sweeteners such as dextrose or fructose – high on the list of ingredients.

2.       Switch from soft drinks to fruit juices or water.

3.       Reduce the amount of sugar you use in coffee or tea – or eliminate it all together.

4.       Do not keep sweets in the house or use them to reward children.

5.       Serve more fresh fruit and fewer baked goods for snacks and desserts. Beware of the high sugar content in the syrup of many canned fruits. 

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6.       Experiment with gradually cutting down on the amount of sweetener in recipes. Adding a grated carrot to a recipe can replace some of the sugar in tomato sauce, salads and even biscuits.

Remember, a diet high in sugar may lead to obesity, which is often associated with heart disease as well as various other health problems.