Simple tricks for cutting back on sugar to support your mental health
Excess sugar consumption is a global problem.
While the recommended daily average for added sugars – table sugar, honey or syrup – should be 30 grams, South Africans are consuming up to 100 grams (or 24 teaspoons) a day. Beyond the threat to physical health, sugar has a lasting impact on mental health as well. In light of this, Tetley partner dietitian Mbali Mapholi has shared some insights on how to tackle this daily threat this Mental Health Awareness Month.
How does added sugar impact your mental health?
Mbali Mapholi explains how the over-consumption of added sugar can directly influence mental health. People suffering from these conditions might have overlooked them, or not realised the real underlying cause – sugar.
1. Increased mood swings
Consuming foods high in added sugars, like sugary snacks and soda drinks, causes a rapid spike in blood sugar followed by a crash. This fluctuation can lead to mood swings, irritability, and fatigue. Unlike naturally occurring sugars in fruits and dairy, which are digested slowly, added sugars cause quick blood sugar spikes and crashes, which can affect brain function and cause chronic irritability and emotional instability.
2. Increased anxiety
High added sugar intake is linked to increased anxiety, stress, and depression. It disrupts neurotransmitters like serotonin and dopamine which regulate mood, and raises cortisol levels exacerbating stress and anxiety.
3. Poor focus and concentration
Added sugars provide a short burst of energy, followed by a sugar crash which impairs focus and concentration. Unlike complex carbohydrates or natural sugars which offer sustained energy, added sugars can lead to brain fog, mental fatigue, and difficulty concentrating. Prolonged consumption can impact cognitive function, memory, and decision-making.
“Over-consumption of sugar has been linked to many health-related concerns, with South Africans particularly at risk in the form of diabetes and heart health, but people often overlook how sugar consumption impacts mental health as well,”
explained Candice Sessions, Tetley Tea Marketing Manager.
“Highlighting a problem is one thing, but we also need solutions. That’s why our partner dietitian Mbali Mapholi has put together some simple tips for reducing sugar intake without making you feel like you’re missing out!”
5 ways to cut down on added sugars
1. Smart drink pick
Choose fun drinks that are low in added sugar. Try home-made iced teas or warm teas using Tetley’s range of teas as these are naturally free from added sugars, making them the perfect base for a refreshing, healthier drink. Get creative by adding slices of lemon, fresh mint, or berries to your Tetley iced tea, or spice up a hot cup of Tetley tea with cinnamon or ginger. These flavourful additions provide a fun twist without the extra sugar!
2. Read food labels
Many packaged foods and drinks contain hidden added sugars, even those that don’t taste particularly sweet. Check labels carefully for common names like:
· High fructose corn syrup
· Sucrose
· Dextrose
· Maltose
Choose products labelled ‘unsweetened’ or with minimal added sugar. Low-added sugar is typically 5g or less per 100g or 100ml of a food item. Moderate is 5g to 15g of added sugar per 100g/100ml, while high is more than 15g per 100g/100ml added sugar.
3. Snack smart
Remember there is a difference between a ‘snack’ and a ‘treat’. A snack is a small, nutrient-dense meal eaten in between meals. Try to choose low-added-sugar snack options like raw nuts, seeds, fresh fruit, or plain yoghurt with a handful of berries. These provide a natural source of energy and won’t cause the dramatic blood sugar spikes that sugary snacks do. Pairing fruit with protein or healthy fats like yoghurt or nuts helps balance your energy levels throughout the day.
4. Cook and bake at home
One of the easiest ways to cut down on added sugars is to prepare more meals and treats at home. By cooking or baking your food, you have full control over the ingredients. Try to reduce the amount of sugar in your favourite recipes or substitute it with more natural sweeteners like dates or pure honey.
5. Gradually reduce sugary add-ons
If you add sugar to your coffee, tea, or cereal, try to gradually cut back. Start by reducing the amount little by little over time to give your taste buds a chance to adjust. You'll find that you eventually need less sugar to enjoy your drinks or meals.
