Everyone enjoys a sweet treat every now and then. But for some, having one custard cream with their afternoon cuppa can easily turn into a whole packet! 

We all know eating a lot of sugar isn’t good for us, and the long-term health risks that come with being overweight. But did you know that having high blood sugar can cause insulin resistance – leading to type 2 diabetes – if left unchecked?  

Type 2 diabetes is a lifelong, potentially fatal condition that requires constant management, regular check-ups, and sometimes medication to keep it under control.   

The risk of developing type 2 diabetes increases with age, and the risk is higher still if you are overweight, have a large waist measurement, or have ever had high blood pressure. About 90% of people in the UK with diabetes have type 2, and more than half of them are aged 65 and over.   

The good news is that type 2 diabetes is preventable, and one of the best ways to prevent it is to maintain a healthy blood sugar (glucose) level.  

The World Health Organisation recommends cutting your sugar intake to less than 5% of your calories for optimal health.  

However, it can be challenging to slash added sugars from your diet. But with the right approach, you can resist your sugar cravings once and for all. 

Note: The information in this article is for educational purposes only, and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you’re seeking medical advice, diagnoses, or treatment.

Here are 6 ways to lower your sugar intake…  

Familiarise yourself with food labels 

We all know foods like biscuits, cakes, and sweets are high in sugar, but there are others that are less easy to spot. Sugar goes by many names – in fact, there are over 57 different types of sugar! Look out for ingredients that end with “ose”, such as maltose, sucrose, dextrose, lactose, galactose, glucose and fructose. When you find ingredients that end in “ose”, there’s a good chance it’s sugar. Other ingredients to look out for that are high in sugar include:  

Cane juice 

Barley malt 

Fruit juice concentrate 

Maltodextrin 

Dextran  

Date sugar 

Carob, beet, buttered, and golden syrup  

Food labels typically list the ingredients in order of amounts, from highest to lowest. So, the closer the sugary ingredients are to the top of the list, the higher the amount of sweetener used. 

Once you’re familiar with food labels, it’s easier to spot foods that are high in sugar and avoid them if you can. You can discover all the different names for sugar in this Virta Health blog post. 

Make smart swaps in your diet 

Sugar can be quite addictive, so reducing your sugar intake isn’t an easy journey. These smart food swaps will help you cut down on sugar while still satisfying that sweet craving.  

Replace sugars in breakfast and desserts with fruit where you can. Sultanas or chopped banana are great additions to cereal and porridge. Greek yoghurt sweetened fresh or canned fruits makes a delicious dessert. 

  • Sip your coffee with a shake of cinnamon and skip the sugar.  
  • Add a couple drops of vanilla extract to your tea, oatmeal, smoothie, or yoghurt for added sweetness.  
  • Making tomato soup or sauce? Eliminate the sugar and caramelise any onions in the recipe instead of just sautéing. The natural sweetness of onions makes a good substitute for sugar. 

Check for sugar in canned foods 

Canned foods can be a cheap and convenient way to five a day, but some also contain a lot of added sugar.  

The natural sugars found in fruits and vegetables aren’t usually an issue because they don’t affect blood sugar levels like added sugar does. 

If you buy canned vegetables or fruits, choose those that are stored in juice or water, rather than syrup,, and rinse them in water to remove the added sugar before eating. 

Be wary of sauces with added sugar 

There is a lot of added sugar in sauces like barbecue sauce, pasta sauce, sweet chilli sauce, and ketchup. 

Look for sauces and condiments labelled “no added sugar” to cut back on the hidden sugars in these products.  

Also, consider using alternative low-sugar options to add seasoning to your food, including chilli, mustard, mayonnaise, vinegar, pesto and lemon juice.  

Watch out for ‘healthy’ processed snack foods 

Some ‘healthy’ snack bar brands use buzzwords like “wholesome” or “natural” to make their products seem healthier, but not all are good for you. Many protein bars and granola bars typically contain just as much sugar as sweets and chocolate. Oatcakes, wholegrain crackers, or a handful of nuts and seeds are much better sugar-free choices for energy on the go.   

Cut back on sugary drinks 

A single 500ml bottle of Coke contains more than 50g of sugar – that’s over 12 teaspoons, which is more sugar than most adults should consume daily. 

We all know fizzy drinks like Coke are typically packed with added sugar, but spotting the sugar in other drinks may not be so easy. Some brands add sugar to coconut water, iced teas, and even flavoured water.  

A healthier alternative is to use natural flavouring like oranges, watermelon, lemons, cucumber, or mint to a jug of filtered tap water or sparkling water. Herbals and fruit teas are a warming winter alternative. 

And 11 ways to naturally lower blood sugar… 

Keep moving 

Daily movement is essential for lots of reasons. It improves strength, flexibility, and circulation, helping with digestion and maintaining a healthy weight. Regular exercise can also improve the body’s sensitivity to insulin, the chemical that’s responsible for converting blood sugar into energy. This can lead to reduced blood sugar levels.  

Regular, gentle exercise is more beneficial than sporadic, high-intensity activities; so think short walks, swimming, or cycling. If you have limited mobility, using light weights or resistance bands while seated is another good way to keep the body moving.   

Eat fewer carbs 

Cakes, biscuits, bread, pastries… all the best things in life seem to be carbohydrate-based. But eating too many carbs means all that extra energy is stored as glucose in the blood, causing blood sugar levels to rise. Choosing slow-release carbs like brown rice, beans, and oats will help prevent any sudden spikes in blood sugar, as these foods release their energy slowly into the blood stream. They’re also a more sustained source of fuel for the body, helping tummies feel fuller for longer – a great way to cut down on naughty treats! 

Eat more fibre 

As one of the key ingredients in a balanced diet, getting the right amount of fibre is essential for healthy digestion.  

It keeps the gut ticking over nicely and relieves any symptoms of constipation. It also plays a big part in how the body deals with sugars from carbohydrates, slowing the process down so glucose is absorbed steadily into the bloodstream. This helps the body keep blood sugars at an optimum low.  

Studies suggest eating fibre-rich foods can lower the risk of heart disease, stroke and type 2 diabetes. Fruits, vegetables, and wholegrain foods are all good sources of fibre.  

Drink more water 

Staying well-hydrated is vital to the body, especially as we get older. It ensures all systems work as they should, from oiling joints, transporting nutrients, and improving brain function, to regulating body temperature and fighting infection.  

One of the main ways the body uses water is to flush out things it doesn’t need through the kidneys, including excess blood sugar. Drinking water regularly helps rehydrate the blood, lowering blood sugar levels by ensuring the kidneys pass any built-up glucose.  

Remember, adding things like squash to water will likely increase sugar intake, so it’s best to drink plain water whenever possible.    

Find your healthy weight 

As we get older, it can become harder and harder to find and maintain a healthy weight.  

Reduced mobility and unhelpful eating habits can contribute to both unwanted weight loss and weight gain.  

What’s considered to be ‘healthy’ varies from person to person and depends on a number of factors. The best way to find someone’s ideal weight-range is to consult a doctor.  

Maintaining a healthy weight helps the body control blood sugar levels, and diet and exercise are the ways to do this. It also lowers the risk of developing more serious health problems, including heart disease and type 2 diabetes.  

Have regular meals 

Eating three square meals a day used to be thought of as the best way to stay healthy. But in fact, the body works better when you eat several small meals regularly throughout the day. This is because it helps with metabolism – the way the cells in the body process food, and that includes sugars. Having a healthy metabolism means the body is burning the right fuel at the right time, helping lower excess levels of glucose in the blood and control any unwanted weight gain.  

Choose healthy proteins  

Protein is the building block of all living things. It’s used by the body to help repair old, damaged cells and maintain healthy tissue. The regeneration of cells slows down as we age, so it’s even more important for older people to eat plenty of protein. In addition to repairing cells, protein also helps the body lower blood sugar by promoting healthy insulin production, the hormone that’s responsible for regulating glucose in the blood.  

Luckily, there are lots of tasty protein options out there. Here are some nice, easy ones to help lower blood sugar! Try unsweetened yoghurt, eggs, seafood, chicken, and nuts.  

Eat these fruits and veggies 

We all know that, when it comes to fruits and veggies, five a day is what we should aim for, and there are many good reasons for this.  

For starters, fruits and vegetables are packed with vitamins and minerals that help keep all the cells in the body functioning as they should.  

They also bolster the immune system, helping ward off illnesses. Fruits and veggies are also a great way to keep blood sugar low. Naturally sweet fruits like oranges, peaches, and strawberries provide a perfect sugar substitute. Some green veggies like broccoli, sprouts, and kale contain plant chemicals that can help reduce glucose in the blood.  

Try spices 

Herbs and spices have been used for centuries as natural remedies, and their health benefits are varied and numerous. For example, Cinnamon has long been associated with lowering blood sugar. This is because it improves the way the body responds to insulin. 

Of course, cinnamon is a common ingredient in lots of baked goods, and no amount of delicately spiced pastry will help lower blood sugar!  

A better way to get a cinnamon fix is to sprinkle a little on top of porridge oats or stir it into soup or coffee. Fenugreek is another spice that’s been proven to lower blood sugar. The best way to try this is by drinking fenugreek tea.   

Stay calm 

Diet is vital in lowering blood sugar, but many other factors contribute to how your body uses and stores glucose.  

For example, high levels of stress can affect blood sugar, too. This is because the body’s response to stress causes it to produce hormones like cortisol and glucagon, which increase blood glucose levels.  

Stress can take many forms ranging from real-life worries and concerns to physiological anxiety and emotional trauma. But regardless of the cause, the body’s physical response to stress is the same.  

Gentle movement-based activities, like seated yoga, are a great way to calm the mind and body. If mobility is limited, meditation, mindfulness, and guided breathing can all help reduce stress levels and lower blood sugar.  

Sleep well 

Good sleep is essential for good health. Getting enough quality shuteye ensures the body has all the energy it needs to work effectively.  

However, according to studies, poor sleep increases cortisol levels, which increases blood sugar. Furthermore, lack of sleep decreases the body’s sensitivity to insulin, hindering the body’s ability to monitor blood glucose absorption properly.  

The recipe for getting a good night’s sleep – and lowering blood sugar – starts well before bedtime. Reducing caffeine and alcohol intake, limiting time spent in front of the TV, and keeping any afternoon naps short will all help promote more restful sleep. Establishing a regular bedtime routine will also make it easier to drift off into dreamland.    

To find out more about Advanced Care’s services and how we can help your loves ones stay healthy for longer, get in touch today.