A simple, delicious meal plan with zero added sugars and a low amount of natural sugars.- This Low-Sugar meal plan is designed to help people kick their sugar habit without feeling deprived.
- It’s free from all added sugars, including natural sweeteners like maple syrup and honey.
- Meals are packed with lots of vegetables and quality proteins, making it the perfect 7-day detox for anyone new to sugar-free living.
Why eat less sugar?
Eating too much sugar is really bad for your health and has been linked to an increased risk of many diseases. For example, consuming too much sugar long term …
- Can Cause Weight Gain
- May Increase Your Risk of Heart Disease
- Has been linked to acne
- Increases your risk of diabetes
- May increase your risk of cancer
- May increase your risk of depression
- May accelerate the skin aging process
- Can increase cellular aging
- Drains your energy
- Can lead to fatty liver
- Poor dental health
- Increased risk of kidney disease
Many people are now trying to minimise their sugar intake, but it’s easy to underestimate how much you’re actually consuming. One of the reasons is that many foods contain hidden sugars, including some foods that you wouldn’t even consider to be sweet. In fact, even products marketed as “light” or “low-fat” often contain more sugar than the regular versions.
What do the official guidelines say about sugar?
The World Health Organisation guidelines recommend that daily intake of free sugars be less than 10 per cent of total energy intake. For an adult Australian on a diet of 8700kJ (approx. 2000 calories) a day, staying under 10% of total energy means consuming no more than 55 grams or 13 teaspoons of sugar per day.
The American Heart Association recommends that women limit their added sugar intake to 6 teaspoons per day, while men should limit their intake to 9 teaspoons. One teaspoon of sugar contains 4 grams, so this amounts to 24 grams per day for women and 36 grams for men. Most people today eat much more than that.
‘Free’ or ‘added’ sugar is any sugar added to a food or drink. These are free because they’re not inside the cells of the food we eat. The sugars found in fruit, vegetables and milk don’t seem to have a negative effect on our health and they come with extra nutrients, such as fibre. But when fruit is turned into fruit juice, the sugars come out of their cells and become free sugars. The fibre is lost and it’s easier to consume extra sugar without realising. You wouldn’t eat four oranges in a row but you might drink their juice in one glass of orange juice without feeling full.
Examples of foods and drinks that contain way more sugar than you would think
- Low-fat yoghurt– a single cup (245 grams) of low-fat yoghurt can contain up to 47 grams of sugar, which is 12 teaspoons.
- BBQ & tomato sauce– 2 tablespoons of it can contain around 14 grams of sugar or over 3 teaspoons. In fact, up to 40% of the weight of BBQ sauce may be pure sugar.
- Fruit juices– there can be just as much sugar in fruit juice as there is in a sugary drink like Coke. The poor health outcomes that have been convincingly linked to sugary soda may be linked to fruit juices too.
- Granola– The oats in granola have been combined with honey or other added sweeteners, which increases the amount of sugar and calories. In fact, 100 grams of granola contains nearly 400 calories and over 6 teaspoons of sugar.
- Flavoured coffees – A large flavoured coffee in some coffeehouse chains can contain up to 25 teaspoons of sugar. That’s equivalent to 100 grams of added sugar per serving, or nearly 3 times the amount you would get from a 340 ml can of Coke.
- Protein bars & cereal bars– While there are some healthier protein bars on the market, many contain around 30 grams of added sugar, making them similar to a candy bar.
- Vitamin water– Depending on the brand, a bottle of regular Vitamin water contains 120 calories and 32 grams of sugar. Despite all the health claims, it’s wise to avoid Vitamin water as much as possible.
- Breakfast cereals – Some breakfast cereals, particularly those marketed at children, have lots of added sugar. Some contain 12 grams or 3 teaspoons of sugar in a small 30-gram serving.
What to look for when buying packaged foods … When reading food labels aim for less than 1 tsp (~5g) per serve.
Remember, not ‘all’ sugar is evil. Eating an apple or banana is not the same as eating a chocolate bar or a bag of lollies!
The 7-Day No Sugar Added Meal Plan includes
Nutrient-dense foods including- Heart-healthy fats provided by olive oil, avocados, nuts and seeds
- Quality protein from dairy, poultry, and fish
- 3 meals and 2 snacks each day – that’s 35 meals for the week!
- Takes advantage of left-overs to save you time the next day
- Full recipes with corresponding nutritional information
- Comprehensive grocery list
- Flexibility to chop-and-change recipes to suit your needs
- Inspiration to try new foods!