Switching from sugary fizzy drinks and fruit drinks to sugar free / diet drinks
The Basics
Many products can contain large amounts of ‘hidden sugar’. For example, a glass of cola can contain around 8 teaspoons (measure it out – would you eat that amount out of the sugar bowl?)
Even soft drinks labelled ‘low sugar’, ‘reduced sugar’ or ‘no added sugar’ often contain some sugar, and may also be acidic, which means they can harm teeth if drunk frequently.
“Often it’s a matter of habit”, explains Julia Wolman, nutritionist, “get in the habit of choosing the ‘diet’ version of your favourite drink”.
But the good news is that the UK is one of the few countries where the ‘diet’ version of fizzy drinks out sell their ‘full sugar’ equivalent.
Common Myths and Misconceptions
- “You need sugar for quick energy”. Skipping meals or leaving out a starch food at mealtimes can lead to low blood sugar (glucose) levels and subsequent dips in energy. Yes, sugar is absorbed quickly and will quickly raise the blood sugar. However, if you eat regular starch-based meals (i.e. including potato, bread, rice, etc) you will keep your blood sugar (glucose) level stable and you will not require a ‘quick fix’.
Tips and Tricks
- Check food labels and make sure the drink actually does contain less sugar and thus fewer calories than an ‘ordinary’ version.
- With the help of a friend or family member, do a ‘blind’ test of your favourite drink and a sugar-free version. Ask them to pour a glass of each version (without you seeing) for you to taste and tell them which you prefer!
- Dilute the sugar-containing drink with a sugar-free variety to get used to the taste of the new product.
- Dilute the sugar-containing drink with still or sparkling water to help you get used to less sweetness in your drinks