Ways to Reduce Your Daily Sugar Intake
Written by: Zam Semuyaba
What is sugar?
Sugar is the simplest form of carbohydrate and a quick source of energy for the body. It is found naturally in many whole foods, including fruits, vegetables, and milk. When we eat starchy foods like bread or potatoes, our body breaks them down into sugar, specifically glucose, which powers our cells.
According to the Heart and Stroke Foundation of Canada, sugar can be naturally present or added to foods. While it provides energy in the form of calories, it has no other nutritional benefit (Heart and Stroke Foundation of Canada, n.d.). Manufacturers often add sugar to improve the taste, texture, colour, and shelf life of processed products. Common types of sugar include white sugar, brown sugar, honey, molasses, maple syrup, and corn sweeteners. On food labels, you might see it listed as glucose, fructose, sucrose, maltose, or dextrose.
How much sugar should you eat daily?
The Heart and Stroke Foundation recommends that added sugars should make up no more than 10% of your daily calorie intake — ideally less than 5% for optimal health. For someone eating 2,000 calories per day, that means no more than 48 grams, or 12 teaspoons, of added sugar.
Just one can of soda contains around 10 teaspoons of added sugar, which already hits most of the daily limit.
Although sugar provides energy, too much of it can make your diet high in empty calories and lead to health issues such as obesity, tooth decay, and type 2 diabetes.
Where do simple sugars come from?
Sugars are divided into monosaccharides (single sugars) and disaccharides (double sugars). These are found in many everyday foods:
| Type of Sugar | Where It’s Found |
|---|---|
| Glucose | Fruits, vegetables, honey |
| Fructose | Fruits, honey |
| Galactose | Milk and dairy products |
| Sucrose | Sugarcane, sugar beet |
| Lactose | Milk and dairy products |
| Maltose | Germinated grains (e.g. barley) |
Simple tips to reduce your sugar intake
If you want to cut down on sugar, here are five practical tips:
-
Choose water over sugary drinks
Skip soda and energy drinks. Try adding slices of fruit or fresh mint to water for natural flavour. -
Eat more whole foods
Focus on foods in their natural state like fresh fruits, vegetables, whole grains, beans, lentils, and lean proteins. They’re naturally lower in added sugar. -
Pick smarter snacks
Opt for roasted nuts, fruit with plain yoghurt, or whole-grain crackers with cheese instead of candy or pastries. -
Read food labels
Look at the ingredient list and nutrition facts. Limit items with added sugars like corn syrup, honey, or fruit juice concentrates. -
Go for high-fibre cereals
Choose cereals with at least 4 grams of fibre and less than 6 grams of sugar per serving.
Reducing sugar doesn’t mean giving up sweetness. It’s about making smarter, balanced choices for a healthier lifestyle.
Conclusion
Understanding sugar and managing your intake is a key step toward better health. With simple lifestyle changes, you can enjoy food and drinks while taking care of your body. Stay hydrated, choose whole foods, and be label-savvy and your future self will thank you.
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