Cutting out sugar: Is it truly essential for cancer prevention?
With sugar often getting a bad rap, let’s explore its actual relationship with cancer. More importantly, we’ll discuss actionable ways to reduce your consumption for better health.
It’s a common misconception that sugar directly causes cancer or accelerates its spread. However, scientific evidence does not support this claim. Every cell in our body runs on glucose. Even if we drastically limit sugar intake, the body can convert glucose from proteins and fats. W cannot shrink or eliminate cancer cells simply by cutting out sugar.
However, a diet high in sugar can increase your risk of type 2 diabetes and lead to weight gain and obesity, which are associated with 13 different types of cancer
How much sugar should we consume?
The Health Promotion Board (HPB) advises limiting added sugar intake to no more than 8-10 teaspoons daily, which equates to less than 10% of your total daily energy intake. For even greater health benefits, the World Health Organization (WHO) encourages a further reduction to just 5 teaspoons per day.
Ready to manage your sugar intake within healthy limits? Here are practical tips to help you achieve your goal!
Tip 1: Opt for “unsweetened” or “no added sugar” options, and utilise Nutri-Grade symbols!
- Always opt for unsweetened coffee or tea (the ‘kosong’ version).
- Pay close attention to Nutri-Grade symbols on all beverages; prioritise choices with Nutri-Grade A or B to effectively limit your sugar intake.
- Watch out for hidden added sugars like high-fructose corn syrup, agave, cane/raw/brown sugar, honey, maltose, and maple syrup – these all contribute similar calories to white sugar.
Tip 2: Swap Desserts for Healthier Snack Alternatives
- When a sweet craving hits, reach for fresh fruit instead of processed desserts like cake. Fruit naturally satisfies your sweet tooth while providing essential nutrients.
- However, remember that even natural sugars add up; limit your fruit intake to two servings per day.
- Other healthy snack alternatives include low-fat or skimmed milk, unsweetened soy milk or tau huay, low-fat unsweetened yogurt, mixed nuts (with or without dried fruits), and steamed corn, sweet potatoes, or pumpkin.
Tip 3: Discover Natural Sweeteners for Healthier Cooking
- Instead of simple sugars (like white or brown sugar), incorporate naturally sweet ingredients to enhance your dishes. Consider using goji berries, onions, corn, carrots, chestnuts, or dates.
- For a rich umami flavor, try adding tomatoes, seaweed, mushrooms, soy products, seafood, or meats to your cooking.
- In baking, mashed bananas, applesauce, dates, or other fruits make excellent natural sweeteners.
While artificial sweeteners can help satisfy a sweet tooth and reduce sugar intake, their strong recommendation is limited. If you choose to use them, moderation is key.
For tailored dietary guidance and expert advice, we encourage you to connect with our in-house dietitians for a personal consultation.
