Navigating Sugar Consumption During the Festive Season

With the holiday season upon us, tables are filled with sugary treats and indulgent dishes, from rich desserts to sweetened beverages. But let The Common Sense help you manage your sugar intake this Christmas season.

The key to managing sugar intake during the holidays revolves around mindfulness This is according to Dr Nicole Avena, an associate professor of neuroscience at the Icahn School of Medicine at Mount Sinai in New York, who focuses on the psychology of eating behaviour and the impact of sugar on our health.

She suggests that the first step is recognising hidden sugar in holiday meals. Often, sugar can be found in pre-made sauces, packaged snacks, desserts, and even some beverages, which might not immediately seem sugary. Instead of cutting out all festive foods, Avena encourages a balanced approach, where moderation is key. “It’s not about depriving yourself, but about making smarter choices,” she says.

One of her practical tips is to prepare homemade versions of holiday treats, allowing you to control the amount of sugar and choose healthier alternatives. She also recommends using natural spices, such as cinnamon and nutmeg, to provide sweetness without the added sugar, which can transform your favourite dishes without compromising on taste.

Avena also emphasises the importance of balancing your plate with non-starchy vegetables and lean proteins. This helps curb hunger and provides essential nutrients, keeping you feeling full and satisfied. By filling up on these nutrient-dense options first, you’re less likely to overeat the sugary items that often take centre stage. "A mindful approach to eating during the holidays can help maintain energy levels and avoid those dreaded sugar crashes," she explains. This strategy not only prevents overconsumption of sugar but also ensures you stay energised throughout the day.

For those looking to further reduce sugar intake, Avena suggests opting for lower-sugar or sugar-free alternatives. There are plenty of options available, from sugar-free beverages to desserts made with natural sweeteners like stevia or monk fruit. These alternatives can satisfy your sweet tooth without contributing to excess sugar consumption, letting you indulge without guilt.