Navigating sugar

Smart choices

Sugar makes food taste lovely, but it's a bit of a balancing act. Clarissa Lenherr, a registered nutritionist, says it gives us that quick buzz - then often leaves us tired, moody, and reaching for more.

The trick isn't cutting sugar out completely. It's spotting where it sneaks in and making small swaps that stick. Natural sugars in fruit and dairy? Fine. The added stuff in breads, sauces, even soups? That's where it gets tricky. A quick label check helps: if sugars in the first three ingredients, it's a red flag!

It's not all about food. Poor sleep, stress, or skipping meals can all crank up your sugar cravings. Sometimes just pausing to ask, "Am I hungry...or just bored?" makes all the difference.

Bottom line? Sugar isn't the enemy. Enjoy it, but in moderation - your mood and energy will thank you.

Naturally sweet vs. sneaky added sugars

There's a world of difference between the sugar in a ripe strawberry and the sugar stirred into your fizzy drink. One comes wrapped up with fibre, vitamins, and antioxidants; the other is usually just...empty calories.

Clarissa explained it simply:

Naturally occurring sugars - found in fruit and dairy. These are part of a healthy diet.
Added sugars - the syrups, honey, or "barley malt" hiding in biscuits, breads, and so-called "healthy" protein bars.

The NHS recommends no more than 30g of added sugar a day. Doesn't sound like much, does it? Trouble is, it adds up fast when sugar sneaks into everyday foods you'd never expect.

Simple swaps that make a big difference

Cutting down doesn't mean going joyless. It's more about smart choices and little tweaks. Some of Clarissa's top swaps:

Go for whole foods first: Fresh fruit (especially berries and bananas) paired with nuts, yoghurt, or nut butter. Keeps you fuller, for longer.
Use flavour, not sugar: Vanilla, cinnamon, and spices add natural sweetness to porridge, bakes, and even drinks.
Choose unrefined options: Honey, maple syrup, or dates are still sugar, but slightly less processed and often kinder on blood sugar than white table sugar.
Rethink your drinks: Instead of fizzy cans, try sparkling water with fresh lemon or crushed frozen berries. You still get the zing without the sugar rush.
Pick better treats: Dark chocolate, herbal teas like cinnamon or liquorice, and snacks sweetened with dates rather than artificial sweeteners.

Keeping cravings (and crashes) under control

It's not just about what you eat, but how you eat it. Clarissa pointed out that protein, fibre, and healthy fats help slow down sugar absorption, giving you steadier energy. So making sure every meal has that mix is a big win.

Other helpful habits:

Don't skip meals - it just sets you up to overeat or reach for quick sugar hits.
Sleep properly - poor sleep messes with hunger hormones, making you crave biscuits the next day.
Check in with yourself - are you hungry, or just bored, stressed, or procrastinating? A herbal tea or quick walk might help reset the craving.

And if you still fancy that bit of chocolate after 20 minutes? Enjoy it, guilt-free. It's about balance, not punishment.

The takeaway

Like most things in nutrition, it's not about going cold turkey or never touching cake again. It's about small, sustainable swaps that make you feel better in the long run. Sugar can still have a place - just not centre stage every single day.

If you're curious about hidden sugars, practical swaps, and how to stop the blood sugar rollercoaster, Clarissa's full session is worth a watch.