Sugar In The Summer


Did you know that children consume up to 5 times more sugar during the summer holidays? Ice cream and cool drinks are mostly to blame. So how can you beat the heat without spiking your blood sugars?

Hydrate the healthy way. Instead of sweet specialty drinks this summer, stick with classics:

  • Water with your favourite mix-ins. Try frozen fruit, lemon, lime or cucumber to add some flavour, or opt for sparking water.
  • Homemade iced tea with your favourite herbal tea steeped with lemon.
  • Homemade iced coffee with your favourite coffee blended with ice.

Opt for naturally sweet foods such as fresh fruit and sweet potatoes in your diet.

Swap sandwiches for salads. Lose the bread and add a pile of vibrant mixed greens to your lunches – perfect for hot summer days.

Read your labels. Everyone knows that soda is high in sugar, but also check labels for foods you may not have thought of, like salad dressings and barbeque sauces. Also check for other names for sugar in the ingredient list, such as cane sugar, brown rice syrup, glucose, maltose or sucrose.

 Don’t let your blood sugars get too low. Will power is the lowest when your blood sugars are low, so try to avoid the crash to control your cravings. One helpful hint is to have a filling and satisfying breakfast so you’re not running on empty.

Include healthy fats and some protein when designing your plate. Healthy fats include coconut oil, olive oil, avocados, nuts and seeds, organic eggs and oily fish.

Arm yourself with healthy snacks. Keep a snack-sized bag of nuts on hand so you don’t succumb to cravings.


Have a great summer!