How to cut down your sugar intake (the simple way)
We live in a day and age where there's just as much sugar in tomato sauce as there is in chocolate sauce.
It can be incredibly overwhelming, and kind of daunting having to be weary of food items you would never even expect to contain sugar.
A key piece of advice to take under your wing, is that small changes each day can make a world of difference.
Take it one day at a time and you'll be cutting your intake down in no time.
Here are our guidelines to reducing your sugar intake.
- George Orwell once said 'we may find in the long run that tinned food is a deadlier weapon than the machine gun'.
At the time, Owell wouldn't have had accessibility to the amount of packaged foods we do today... and the only way in combating our intake of preservatives, chemicals and refined sugars, is to avoid them!
By limiting your intake of packaged foods, and focusing on consuming whole foods close to their natural state, you really can't go wrong.
- According to Responsible Foods, There are 56 different names and terms for sugar.
From dextrose, to fruit juice concentrate, to high-fructose corn syrup, to maltose, to treacle to rice syrup..all the way to xylitol.
Be wary of the ways the food industry conceals sugar for what it really is - sugar!
- Make your own spreads and jams; it's as easy as your morning smoothie.
Blitz berries and mix in a tablespoon of honey with chia seeds to thicken.
Store your homemade jam in the fridge!
- Make water your go-to beverage,
You never have to question what may or may not be hiding in your juice or soft drink.
For your own version of soft drink, choose fruit-infused soda water or homemade juices and smoothies.
- Say goodbye to breakfast cereals - a huge majority of the cereals you buy from the shelves are laden with sugar.
If you're unsure, inspect the nutritional panel.
- Say goodbye to flavoured yoghurts too and sweeten your dairy fix with fresh fruit instead!
So many common yoghurts contain up to five teaspoons of sugar per tub.
Skim yoghurts are also a warning sign - always compare the sugar content of the low-fat and full-cream versions.
- Ask for sauces and dressings on the side.
Sweet or savoury - it would surprise you how many sauces and dressings contain sugar.
- Go for 'unsweetened'.
Ingredients and foods anywhere from acai powders to canned tomatoes have a sweetened and unsweetened version.
- Sweeten..without the sweeterner.
Vanilla bean, vanilla extract, vanilla powder, cacao, spices like cinnamon and zest from oranges, lemons and limes add flavour and sweetness to dishes without having to add in the artificial stuff.
Don't let the overload of sugar everywhere concern you - there are many quick and simple ways to avoid sugar and you can start by going through these guidelines!
Every single one of my recipe books is refined sugar free with a focus on fresh, wholefoods close to their natural state.
Check them out here.