Cutting the sweet stuff: A Gen Z guide to ditching excess sugar

If you’re between 15 and 25 and wondering if this article is meant for you — spoiler alert: it absolutely is.

FATIHAH PIRDAUS
18 Jan 2025 07:00pm
Malaysian youth must take responsibility for their own health by adopting the right lifestyle. Pexels
Malaysian youth must take responsibility for their own health by adopting the right lifestyle. Pexels
Did you know that according to a recent study by the Ministry of Health, 84 per cent of youth in Malaysia are unaware that they have diabetes?

Imagine how many of you walk around with boba tea or fizzy drinks in your hands every day with a diabetic condition, none the wiser.

How this could happen is clear: there is a lack of awareness among the younger generation on how their daily sugar intake impacts their health.

Ministry of Health Disease Control Division senior assistant director Dr Aizuniza Abdullah recently spoke about the issue.

She noted that Malaysian youth must take responsibility for their own health by adopting the right lifestyle — this includes regular exercise, maintaining a balanced diet, and, most importantly, cutting down on sugar intake, which is one of the most effective steps.

SKIP LATE NIGHT MAMAK VISITS

Are you even a Malaysian if you have never gone out late at night to sit down at a mamak restaurant?

However, it is not just the adults doing this; even children join in since it is so ingrained into our culture.

Malaysian Dietitians’ Association council member Basmawati Baharom noted that youngsters should try to opt out of this late-night activity due to the unhealthy food options — fatty foods that are high in sugar.

What you should do is to limit your after-10pm mamak outings and instead, have an early dinner at home during weekday nights. You can plan your mamak sessions for twice a week, or only during the weekends.

CONSUME LESS SUGARY DRINKS

Water is best, but fully cutting out sweet drinks may backfire on you. The best way to reduce sugar in this aspect would be to swap out sweet drinks in your daily diet, says the American Heart Association.

Switch to diet drinks, unsweetened iced tea, or naturally-flavoured beverages such as fruit juice whenever you have the craving for something sweet to drink.

REDUCE ADDED SUGAR

The American Heart Association also proposed another way to effectively cut down your daily sugar intake.

Just cut the amount of sugar you put inside your food by half. Whether it is baking cookies or making your morning drinks, try adding add half the sugar you regularly take. Chances are you won’t notice the difference the more you do this.

GET OTHERS IN BOARD

Studies show that lifestyle changes are best done in groups, not alone, says CNN Health. There is strength in numbers. You can make it into something fun as you rope your friends into practicing a healthier lifestyle.

This is especially fun if you live together and plan your meals with them. Make a reasonable plan for what you will and won’t have lying around in the kitchen.

Here's another fun idea: Make it a social media challenge with your friends as you go through the journey together. It would not only be a fun experience, but also motivate you to keep going!

COOK MORE HOMEMADE MEALS

It is common knowledge that people who cook at home will have a healthier diet, consume fewer calories and are less likely to be diagnosed with obesity.

A growing body of scientific evidence points to home cooking as a powerful tool to enhance diet quality, promote weight loss, and prevent diabetes.

This is because cooking your own meals will let you control the amount of sugar you can add. Choosing the ingredients yourself will also ensure that you can prepare meals with the lowest amounts of added sugar.

Dairy and fruit products contain some natural sugar. Added sugars can be identified in the ingredients list. Learn how to read the labels, and it will help you choose the products with less sugar content.

There you have it, a simple guide for you to cut down your sugar intake! The trick is persistence, and having great friends to motivate you along the way, as you not can only prevent diabetes but also lead a healthier lifestyle.

Remember, being young does not mean you are out of the danger zone for diabetes. Hence, it is always better to prevent than to cure.

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