Understanding Nutrition: Is there a lot of sugar in Jamaica?

November 2, 2025 •

3 min read

According to the Healthy Caribbean Coalition, one serving of many popular sugary drinks in Jamaica can contain more than the entire recommended daily sugar intake for adults and children. This stark statistic highlights a crucial paradox for the country: is there a lot of sugar in Jamaica, especially given its rich and vibrant culinary heritage? The answer, unfortunately, is that many modern dietary patterns have led to excessive sugar consumption, posing significant health challenges.

Quick Summary

The modern Jamaican diet, while rooted in nutritious whole foods, often includes excessive added sugars from sweetened beverages, condensed milk, and desserts, contributing to a high risk of chronic diseases like diabetes. Balancing traditional flavors with mindful preparation is key to healthier eating.

Key Points

Sugary Beverages are a Major Source: Many carbonated drinks and bottled juices sold in Jamaica contain sugar levels far exceeding daily recommendations.
Desserts and Condensed Milk: Traditional treats like coconut drops, sweet potato pudding, and drinks with condensed milk are common sources of high added sugar.
High Sugar Contributes to Health Risks: High sugar consumption is a key factor behind the rise of non-communicable diseases like diabetes in Jamaica.
Embrace Wholesome Staples: Healthier alternatives within Jamaican cuisine include low-glycemic options like green bananas, yams, and high-fiber vegetables like callaloo.
Cook with Health in Mind: Using methods like steaming, boiling, and grilling, and flavoring with natural spices, helps reduce the need for added sugar and unhealthy fats.
Mindful Consumption is Crucial: While not all sugar is bad, especially when unprocessed like in raw cane, high consumption of added sugars is the primary concern for modern diets.

The Shift in Jamaican Diet: A Sweet Concern

Jamaica's culinary traditions are celebrated globally, with dishes rich in vibrant flavors from fresh herbs, ground provisions, and seafood. Historically, sugar was a significant export product and naturally occurred in staples like sugarcane. However, a dietary shift has occurred, moving away from whole, less processed foods towards a higher consumption of added sugars, particularly in processed items and beverages. The Heart Foundation of Jamaica has been vocal about the health risks associated with this trend, linking it to the rise of non-communicable diseases (NCDs).

Sugary Beverages: A Major Contributor

Sweetened drinks represent one of the most significant sources of added sugar in Jamaica. A 2016 infographic from the Healthy Caribbean Coalition revealed that popular carbonated drinks and juices far exceed the World Health Organization's (WHO) daily sugar recommendations for both adults and children. While freshly squeezed cane juice is consumed locally, the concentrated and commercially bottled varieties are the primary culprits for excess sugar intake. Traditional drinks, when heavily sweetened, also contribute to the problem.

Desserts and Treats

Many beloved Jamaican desserts and sweets are high in sugar. Coconut drops, grater cake, and sweet potato pudding are often prepared with large amounts of brown sugar and condensed milk, a common ingredient in many sweet preparations. While these treats are part of the culture, their high sugar content makes moderation essential for a healthy diet. Even some porridges, when prepared with excessive sugar and condensed milk, become a source of unhealthy sweetness rather than just nutrition.

Mindful Choices for a Healthier Diet

Despite the challenges posed by high-sugar items, a healthy and delicious Jamaican diet is completely achievable. The key lies in returning to traditional, minimally processed foods and adopting healthier cooking methods. The Fiwi Roots website offers valuable guidance on managing diabetes with Jamaican foods, emphasizing whole foods and mindful preparation techniques.

Here are some simple steps to reduce sugar in your Jamaican diet:

Rethink Beverages: Choose water, unsweetened bush teas, or fresh coconut water over sugary sodas and juices.
Modify Desserts: Enjoy traditional sweets in smaller portions or explore lower-sugar recipes. Consider fruits like ripe mangoes or bananas as a natural, fiber-rich alternative, but in moderation due to their natural sugar content.
Embrace Ground Provisions: Staples like yam, breadfruit, and green banana offer sustained energy due to their lower glycemic index compared to simple carbohydrates.
Cook Smart: Steam, bake, or grill foods instead of frying. Use natural spices like pimento, garlic, and ginger for flavor, reducing the need for added sugar or salt.

High-Sugar vs. Healthy Jamaican Options

Understanding which foods to limit and which to prioritize is crucial for a balanced diet. Here is a comparison of common high-sugar Jamaican items with their healthier counterparts.


High-Sugar Item	Healthier Alternative	Notes
Sweetened Sorrel Drink	Unsweetened Sorrel Tea	Infuse sorrel with ginger and sweeten with natural, low-calorie alternatives if necessary.
Condensed Milk	Low-Fat or Skim Milk	Use in porridges or drinks for creaminess with much less sugar and saturated fat.
Fried Dumplings	Boiled Green Banana	Green bananas have a lower glycemic index and are rich in resistant starch.
Sweet Potato Pudding	Roasted Sweet Potato	Enjoy the natural sweetness of roasted sweet potato without the added sugars and fats.
Sodas and Bottled Juices	Water or Fresh Fruit-Infused Water	Stay hydrated and avoid empty calories from sugary drinks.

Conclusion: A Balanced Approach is Key

So, is there a lot of sugar in Jamaica? Yes, particularly in modern dietary habits that feature highly processed, sweetened products. However, the abundance of healthy, whole-food options within Jamaica's own culinary tradition provides a clear path forward. By prioritizing fresh fruits, vegetables, ground provisions, and lean protein, while making mindful choices about beverages and desserts, Jamaicans and visitors alike can enjoy the incredible flavors of the island while maintaining a healthy lifestyle. The solution is not to abandon tradition, but to adapt it by choosing healthier cooking methods and reducing reliance on added sugars. This balanced approach is crucial for preventing and managing chronic diseases like diabetes, ensuring a healthier future for all.

Frequently Asked Questions

Many popular bottled juices and carbonated soft drinks sold in Jamaica are very high in sugar. Traditional beverages like Guinness Punch, Peanut Punch, and sweetened Sorrel drink can also contain significant amounts of added sugar.

Yes, but in moderation. Many traditional Jamaican desserts are high in sugar and condensed milk. Enjoying smaller portions or seeking out recipes that use less sugar can help you manage your intake.

You can reduce sugar by choosing water or unsweetened teas over sodas, using less added sugar in porridges and drinks, and opting for naturally sweet fruits in moderation instead of processed sweets.

While many are healthier than processed starches, their glycemic index varies. Yellow yam and green banana are generally lower on the index, while dasheen is higher and should be consumed in smaller portions.

Instead of sweet porridges with condensed milk, opt for a low-sugar oat porridge with fruit, or enjoy a savory meal like ackee and saltfish with boiled green banana or roasted breadfruit.

While Jamaica has a sugar cane industry, the problem stems from the high consumption of added, processed sugars rather than raw cane. In fact, the local sugar industry has been declining, but this has not necessarily reduced overall consumption of refined sugar, which is often imported.

Jamaican food itself does not cause diabetes, but modern dietary patterns, including a high intake of added sugars and processed foods, are linked to the prevalence of chronic diseases like diabetes in Jamaica. A balanced, traditional diet focused on whole foods can be part of a diabetes-friendly meal plan.