Why and How to Reduce Sugars?

There is a widespread belief that carbohydrates are “bad” and harmful to our health. This is not entirely accurate. Carbohydrates are a primary source of energy for the body, and their impact depends mainly on the type and amount we consume.

They are divided into simple and complex carbohydrates. Complex carbohydrates, found in whole grains, potatoes, legumes, and pasta, are absorbed more slowly and provide steady energy. In contrast, simple carbohydrates, found in sugar, sweets, soft drinks, and processed foods, are absorbed quickly and cause blood sugar levels to rise sharply. Fruits also belong to the category of simple carbohydrates, but because they contain fiber, vitamins, and antioxidants, they are considered a valuable part of a balanced diet.

Excessive intake of added sugars, however, has been linked to an increased risk of obesity, cardiovascular disease, and other health problems. For example, a Harvard study published in JAMA Internal Medicine showed that people who consumed 17–21% of their daily calories from added sugars had a significantly higher risk of cardiovascular disease compared to those with lower intakes.

This does not mean we should completely eliminate simple carbohydrates from our diet, but rather that moderation and wise choices are essential. Sweets, cookies, chocolates, soft drinks, and ready-made sauces are best enjoyed occasionally, not as staples. Alternatively, we can choose products made with natural sweeteners, such as Organic Carob Bites with Molasses with no added sugar or Organic Oatmeal Bites with no added sugar, which deliver sweetness in a more natural way.

A practical way to reduce added sugars is to cook more at home. This gives us full control over ingredients and helps us avoid the hidden sugars often found in ready-made meals. Reading labels carefully is also crucial, since sugar can appear under many names, including sucrose, dextrose, or maltose.

Finally, rest plays its part. Lack of sleep has been associated with increased appetite and cravings for sugary foods, as the body seeks quick energy. A good night’s sleep in a calm environment can greatly support healthier eating choices.

Read more in our detailed article on how to cut down on sugar and what to replace it with.