Muti Lifestyle Step 1: Minimise Sugar and refined Carbs
Start by taking control of your blood sugar.
Sugar is not the enemy — but too much of it, too often, can be. Step 1 of the Muti Lifestyle is about reducing your intake of added and refined sugars while choosing carbohydrates in their more natural, nutrient-rich form.
When we eat foods high in refined carbohydrates — such as sugary drinks, sweets, biscuits, pastries, white bread and many highly processed snack foods — they are digested quickly and can cause a rapid rise in blood glucose. Repeatedly consuming large amounts of these foods can make it harder to maintain a healthy energy balance and, over time, may contribute to metabolic health problems.
The goal isn't to fear carbohydrates or eliminate them. It’s about improving carbohydrate quality. Whole grains, vegetables, legumes, nuts and whole fruits provide carbohydrates alongside fibre and other nutrients, which can support a healthier overall diet. The World Health Organization recommends that carbohydrates should come primarily from these minimally processed sources. [1]
Sugar deserves particular attention. WHO recommends keeping free sugars below 10% of daily energy intake, with a further reduction to below 5% offering additional health benefits. Free sugars include sugars added to foods and drinks, as well as those naturally present in honey, syrups and fruit juice. [2]
So, Step 1 is simple:
Less added sugar. Fewer refined carbs. More real, whole foods.
It’s not about restriction for restriction’s sake. It’s about giving your body better-quality fuel and creating a foundation for the next steps of the Muti Lifestyle.
Scientific references
- World Health Organization. Carbohydrate intake for adults and children: WHO guideline. 2023.
- World Health Organization. Guideline: Sugars intake for adults and children. 2015.
- World Health Organization. Healthy diet — Fact sheet. Updated 2025.