5 ways to reduce sugar in your diet

If you try to cut out sugar completely then, just like lusting after Ryan Gosling in The Notebook, succumbing to it is inevitable – so we’ve come up with a manageable 5 ways to reduce sugar in your diet. Nothing we can do to help you on the Ryan front, but that’s totally healthy so don’t worry about it. We’re with you.

1. Watch the teaspoons

Chances are, you’re adding more sugar than you need to your daily food. From baking to your morning cuppa, halving or quartering your usual amount could help your diet in the long run. NHS guidelines suggest your added sugar amount should only make up 10 per cent of your overall calorie intake. That’s 50g for women (depending on age, size and activity levels), which is harder to stick to than you might realise.
Next time you’re baking a cake, reduce the quantity of sugar by 10g or more. You probably won’t notice the difference and, although it’s still a guilty treat, at least it will be slightly less sinful.

2. Use fewer condiments and dressings

If you can’t eat your chips or salad without dousing the dish with your favourite sauce/oil, then listen up: there’s more than five teaspoons of sugar in 100g of ketchup, and some salad dressings can contain more calories than a doughnut. A study by the United States Food and Drug Administration showed that the consumption of added sugars in American adults has increased by 30 per cent over the past three decades. A good way of controlling the amount you use is to lightly dip your forkful into the sauce/dressing before each bite. This way you’ll be eating exactly how much you need rather than consuming whatever you dollop on your plate.

3. Check the sugar levels in your regular foods

Thought your fat-free yoghurt could do no wrong? Truth is, it’s just one of many of your regular foods that are hidden with sugary nasties. Disguised in different forms, from lactose to sucralose, sugar is often added to make up for the lack of fat. ‘It’s always best to look at food labels and if there are ingredients that you need a chemistry degree to understand then it’s best to avoid!’ says nutritionist Helen Ford. Have a go at checking your regular staples the next time you’re out shopping and see if you can find similar ones with reduced sugar content.

4. Choose green juices over smoothies

Hydrating before and after a workout is essential but what you choose to drink can also affect your sugar and fat levels. ‘Green juices may be better than smoothies for getting rid of fat,’ says personal trainer Tyrone Brennand (Be The Fittest). ‘Some ingredients that are great for fat loss include grapefruit, cinnamon and green tea powder.’

5. Pick dairy alternatives carefully

‘Organic cow’s milk is OK in moderation but if consuming milk in large quantities then choose oat, rice or almond milk,’ says Helen. But beware: many brands include added sugars and flavours to enhance the taste, countering the milk’s benefits. Choose ‘clean’ brands such as Oatly and Rude Health, which have fewer added nasties.