Eating less sugar: why and how

Sugar is everywhere. From soft drinks to bread, from breakfast cereals to sauces — it's one of the most common ingredients in our daily diet. While sugar tastes good and can give us a quick energy boost, consuming too much has serious consequences for our health. This post explains why cutting back on sugar matters and offers practical tips to help you reduce your intake.

The dangers of eating too many (fast and refined) sugars

Excessive consumption of sugar — especially fast and refined sugars — is one of the biggest health problems of our time. It leads to insulin resistance, obesity, type 2 diabetes, and metabolic syndrome, conditions that are becoming increasingly common even in children. These conditions drive the development of many chronic diseases, and they are largely caused by the excess sugar in our food.

Insulin resistance

Did you know that one in five Belgians has insulin resistance? This is a condition in which the body's cells respond less effectively to insulin, the hormone responsible for regulating blood sugar levels. Left unchecked, this can lead to high blood glucose and eventually type 2 diabetes. By reducing your sugar intake, you can lower the frequency of insulin spikes, which helps prevent or improve insulin resistance.

Types of fast and refined sugars

There are many types of fast and refined sugars that rapidly raise your blood sugar levels. The most common are sucrose (table sugar), glucose, fructose, and high fructose corn syrup (HFCS). Fructose, sucrose, and HFCS in particular — found in soft drinks and processed foods — are especially harmful. These sugar bombs cause enormous insulin spikes and contribute to fat accumulation in the liver and around the abdomen, insulin resistance, and even heart disease.

Tip: Limit how much sugar you eat each day! Aim for no more than 25 grams of added sugar per day. Avoid products with hidden sugars and choose natural alternatives.

Why eat less (fast and refined) sugar?

If it's not yet clear why eating too much sugar is harmful, here's a brief overview of the health benefits that come with cutting back:

1. Better health: Excessive sugar intake can lead to a range of health problems, including obesity, type 2 diabetes, heart disease, and liver problems. Reducing your sugar consumption can help lower these risks.
2. More stable energy levels: Sugar causes spikes and crashes in blood sugar levels, leading to energy dips and fatigue. Eating less sugar keeps your energy levels steadier throughout the day.
3. Better dental health: Sugar is a major cause of tooth decay. Cutting back can help prevent cavities and other dental problems.
4. Weight management: Sugary foods are often high in calories without providing essential nutrients. Eating less sugar makes it easier to maintain a healthy weight.
5. Healthier skin: Excessive sugar intake can contribute to skin problems such as acne. Eating less sugar can improve your skin and reduce inflammation.
6. Less inflammation: Too much sugar can contribute to persistent, low-grade inflammation throughout the body.

Tips for eating less sugar

Despite the many downsides of eating too much sugar, it's often not that easy in practice to actually cut back. The recommended amount of added sugar is less than 25 grams per day, yet the average Belgian consumes 120 grams of added sugar daily. Here are some practical tips to help:

Read food labels

Many foods contain hidden sugars. Reading labels helps you make more informed choices and limit your intake.

Tips:

• Look for terms such as sucrose, glucose, fructose, maltose, dextrose, and syrup on the ingredient list.
• Choose products with little or no added sugar.

Eat natural, whole foods

Whole foods like vegetables, fruit, whole grains, and proteins are naturally low in sugar and high in nutrients. Natural foods — such as fibre-rich vegetables, whole grains, and slow-release carbohydrates — help keep blood sugar stable and reduce insulin spikes. They also contain essential nutrients and fibre that contribute to better insulin sensitivity and lower inflammation.

Tips:

• Choose unprocessed foods that contain little or no added sugar.
• Add more vegetables and fruit to your meals.

Avoid industrially processed foods

Processed foods often contain hidden sugars and unhealthy fats that trigger insulin spikes and promote inflammation.

Tip: Avoid processed foods with long ingredient lists and opt for fresh, natural alternatives. Watch out for hidden sugars like dextrose and maltodextrin in packaged products.

Avoid sugary drinks — don't drink your calories!

Soft drinks, energy drinks, and even some fruit juices contain high amounts of sugar and calories that are absorbed quickly into the bloodstream. This can cause large swings in blood sugar and contribute to weight gain. Choose healthier alternatives instead.

Tips:

• Avoid sugary soft drinks and choose water or herbal tea.
• Limit diet and zero drinks, and eat whole fruit rather than drinking fruit juice.
• Drink water, herbal tea, or black coffee instead of sugary drinks.
• Add a slice of lemon or cucumber to your water for extra flavour.

Choose natural and slow-release sugars

Natural sugars found in vegetables and fruit cause far fewer blood sugar spikes. These foods not only contain fructose in lower amounts, but also fibre that supports gut health.

Tips:

• Eat fresh vegetables and fruit daily for stable blood sugar and better gut health.
• Avoid refined sugars and choose fibre-rich options.
• Make sure natural, slow-release sugars account for no more than 40% of your daily calorie intake.

Eat as much fibre as possible!

High-fibre foods contain complex carbohydrates that we can't break down ourselves and that are excellent fuel for the bacteria in our gut. Fibre helps stabilise blood sugar and improves gut health, which in turn leads to better insulin sensitivity.

Tips:

• Women should aim for more than 25 grams of fibre per day, and men for more than 30 grams — yet only 3% of the population meets this target.
• Add more fibre-rich foods to your diet: vegetables, nuts, seeds, whole grains, and legumes. Click here for more tips on getting enough fibre.

Don't overdo it with fruit

Fruit is a great source of vitamins, minerals, and fibre — but it also contains natural sugars. To get the most out of fruit without disrupting your blood sugar, it's important not to overdo it. Try to limit yourself to no more than 3 high-sugar fruits per day, and combine them with protein-rich foods.

Tips:

• Choose fresh fruit over dried fruit, and limit high-sugar fruits like mango.
• Pair fruit with nuts or yoghurt for stable blood sugar and lasting fullness.

Don't overdo starchy vegetables

Starchy vegetables like potatoes and corn can raise blood sugar quickly. For people with diabetes or cardiovascular disease, it's important to limit these vegetables and focus instead on fibre-rich, non-starchy options like broccoli and spinach.

Tips:

• Limit starchy vegetables and choose fibre-rich, non-starchy alternatives more often to keep your blood sugar stable.

Avoid snacks — or choose healthy ones

Many snacks contain hidden sugars and cause constant blood sugar fluctuations, leaving you with energy crashes and even more cravings. Try eating less often by skipping snacks altogether. Still feel like something? Go for a healthy, homemade alternative.

Tips:

• Snack on nuts, seeds, unsweetened yoghurt, or fresh fruit.
• Make your own snacks, such as hummus with vegetables or a handful of nuts.

Cook at home

Cooking at home gives you control over what you eat and how much sugar goes in.

Tips:

• Use herbs and spices instead of sugar to flavour your dishes.
• Experiment with recipes for sugar-free bakes and desserts.

Be wary of "healthy" foods

Some foods marketed as healthy contain hidden sugars. These "health claims" are usually more about marketing than your actual wellbeing.

Tips:

• Avoid sweetened cereals and choose whole grain options with no added sugar.
• Choose natural products without added sugar and read labels carefully.

Limit desserts

Desserts are often high in sugar. Eating them less often can significantly reduce your sugar intake.

Tips:

• Save desserts for special occasions.
• Choose healthier alternatives like fruit or a small piece of dark chocolate.

Use natural sweeteners in moderation

Natural sweeteners can be an alternative to refined sugar, but use them in moderation.

Tips:

• Use honey, maple syrup, or stevia instead of refined sugar.
• Keep in mind that natural sweeteners still contain calories and can affect your blood sugar.

Conclusion

Cutting back on sugar is an important step towards a healthier life. By consciously choosing foods with little added sugar, you can improve your health, stabilise your energy levels, and manage your weight more easily. Start putting these tips into practice today and experience the benefits of a lower-sugar diet. Your body will thank you.