We all love a little treat, don’t we? But sometimes, it feels like every conversation about sugar screams a whole lot of possible health issues, telling you what you shouldn’t eat. Let’s flip that!
At Connector, we spoke to Dietitian Safaa Alshikh Ali, owner of Safaa Health, to find out how to make small, smart swaps that will help keep your sugar cravings in check, without feeling deprived.
Why Is Swapping Important?
Sugar sneaks into your system through foods that may seem healthy, making it easy to go over the recommended amount. Hidden sugars often disrupt mood, add to the waistline and, take a toll on your overall health.
According to Dietitian Safaa, cutting back on sugar has become one of the most important steps toward better health and balanced energy levels. The body gets glucose for energy and gets it by breaking down carbs, proteins, and fats from food. Excess sugar is another story. And the consequences are far-reaching.
“While sugar itself isn’t the enemy, the modern diet contains far more added sugar than the body can comfortably handle. Understanding why sugar reduction matters and how to replace it with healthier options can make a big difference in how we feel every day.”
Sugar Limits: How Much Is Too Much?
Occasionally indulging in a treat or two is very much part of a balanced life. However, too much sugar can cause health challenges that may not be directly connected to your diet. Added sugars account for about 21% of calories in the average ultra-processed food. Meaning it’s super easy to consume far more sugar than we realise.
“Too much sugar doesn’t just add empty calories; it disrupts the body’s natural balance. High sugar intake increases inflammation, contributes to weight gain, harms skin health, and causes rapid spikes and crashes in energy levels. Reducing sugar helps stabilise mood and appetite, keeps energy steady, and supports better long-term metabolic health”, Safaa adds.
The American Heart Association recommends the following daily limits on sugar by age:
• Babies and toddlers under 2: No added sugars
• Children 2 to 18 years old: No more than 12 to 24 grams (3 to 6 teaspoons) depending on age
• Women: No more than 24 grams (6 teaspoons)
• Men: No more than 36 grams (9 teaspoons)
However, Safaa added that most health recommendations suggest keeping sugar to about two teaspoons per day for women and three teaspoons for men. Anything above that, especially when coming from packaged foods, can start to strain the body and affect blood sugar levels.
How Sugar Impacts Your Body
When you eat excess sugar, your blood glucose rises quickly and then crashes, leaving you tired and craving more. The body responds by releasing insulin to bring it back down, which can lead to a sudden drop in energy. Over time, repeated spikes may contribute to insulin resistance, increased fat storage, especially around the abdomen, and constant cravings. This cycle puts stress on your metabolism, increasing the risk of insulin resistance, type 2 diabetes, and metabolic syndrome.
“Eating more processed foods, which are often claimed to be healthy, can destroy the good bacteria in the gut. This makes it harder for you to hit your fibre levels, leaving your gut microbes craving for the prebiotic fibres they thrive on. This leads to weight gain, mood changes, and triggers acne”, Safaa said.
Everyday Foods Surprisingly High In Added Sugar
• Sauces
• Bread, bagels, waffles
• Yogurt
• Packaged snacks
• Sugar-sweetened beverages
• Processed meats
• Canned goods
Smart Sugar Swaps For Everyday Foods
Making healthier choices doesn’t require giving up flavour. Small shifts can make a big difference:
1. Swap sweetened yogurt for plain Greek yogurt topped with fresh fruit.
2. Replace sweetened cereals with plain oats and add nuts, seeds, or berries for flavour.
3. Use mashed bananas or dates to naturally sweeten homemade desserts instead of white sugar.
4. Add cinnamon or vanilla extract to drinks or oatmeal to give a naturally sweet taste without sugar.
5. Instead of drinking juice, choose plain or infused water with fresh fruit slices for a refreshing and sugar-free option.
That said, you don’t have to cut out sugar overnight to make your meal healthy. Safaa says it’s all about finding a balance and making thoughtful lifestyle choices. Whether it’s reading labels or swapping snacks, small steps can make a huge difference. With the right tools and a bit of awareness, you can create habits that support your gut and help your whole family feel their best.