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 shares some insights on how to tackle this daily threat this Mental Health Awareness Month.

How does added sugar impact your mental health?

Mapholi explains how the overconsumption 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.

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.

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.

Poor focus and concentration

Added sugars provide a short burst of energy, followed by a sugar crash that impairs focus and concentration. Unlike complex carbohydrates or natural sugars that 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.

“Overconsumption 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,” explains 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 homemade 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 or 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. For a no-sugar option, Tetley’s range of teas can be enjoyed as is, or with natural flavour enhancers like citrus, herbs or spices.

To discover more healthy tips and recipe ideas, follow Tetley Tea on Facebook and Instagram.

Image credit: pvproductions/Freepik

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