Simple steps for a sugar detox

There’s no sugar-coating it - too much sweet stuff is bad for our health.

Sugar can increase inflammation throughout the body, increasing our risk of heart disease, diabetes, cancer and allergies. It can even impact our mood - when we eat foods such as lollies or biscuits, our blood sugar levels rise quickly. When those levels drop, we can feel jittery or anxious and repeated spikes and crashes can affect our mood over time. Some studies even suggest that high sugar intake can lead to an increased risk of depression.

Read more: What you need to know about sugar

On top of that, sugar doesn’t do your teeth any favours.

The bacteria in plaque consume sugar and produce acid, which dissolves tooth enamel, causing decay, cavities, and potential tooth loss. Over time this weakens enamel, creating a cycle where teeth become more vulnerable to decay. Regular brushing and using fluoride can help protect teeth from this damage, but it’s also a good idea to reduce your intake of sugary foods.

As part of our dental health series, here are some simple steps to kick-start a sugar detox.

Sugar detox basics
When you do a sugar detox, the focus should be on removing added and refined sugars. They are the main culprits for cavities and other negative health impacts.

These include table sugar, high-fructose corn syrup, and sweeteners added to processed foods such as sodas, flavoured yogurts, and sauces.

You should also watch out for “free” natural sugars. These include the sugars in fruit juices, honey, and syrups that lack the fibre found in whole foods.

It’s fine to keep eating intrinsic sugars, which are those found naturally in whole fruits, vegetables, and plain dairy. These sugars are packed with fibre, water, and essential vitamins.

Tips to get started

·       Watch out for hidden sugars, read labels to avoid cane sugar, high-fructose corn syrup, agave, and maple syrup.

·       Swap sugary snacks for whole, unprocessed foods, good options include a handful of nuts, plain Greek yogurt with berries, or vegetables with hummus.

·       Frequency matters, if you can’t give up sweet foods completely, have them as a special treat, not an everyday snack.

·       Go gradual to manage cravings, cutting out sugar overnight can leave you tired, irritable and craving more. Start by removing obvious sources like fizzy drinks and lollies, then tackle hidden sugars in sauces and packaged foods. Your tastebuds adjust surprisingly quickly.

·       Avoid sugary drinks, these are a primary source of added sugar in many diets. Replace sodas, energy drinks, and sweetened juices with plain water, unsweetened tea, or black coffee. You can flavour water naturally with slices of lemon or cucumber.

·       Eat more protein and fibre, a diet rich in these food groups helps you feel full longer and stabilises blood sugar levels, which can reduce cravings. Include lean proteins (fish, chicken, eggs), vegetables, and legumes in your meals and snacks.

·       Choosing wholefood options, like a low-sugar muesli, can help keep you full longer. Te Atatū Toasted’sHealthy Blend is a naturally low-sugar option that pairs well with fruit and plain yoghurt. Vegetables, fruits and wholegrains are other good options.

·       Avoid heavily processed low-fat foods, they often contain added sugar to improve flavour.

·       Satisfy your sweet tooth with fresh fruit, which provides natural sugars along with beneficial fibre, vitamins, and minerals. Spices like cinnamon and vanilla can also add a sense of sweetness to dishes.

·       Don’t skip meals, long gaps between meals can make sugar cravings stronger later in the day.

·       Focus on sleeping well - lack of sleep increases cravings for sweet foods, so a good night’s rest helps more than you might expect.

When it comes to sugar, even small changes can make a big difference to your energy, your teeth, and your long-term health.