How to cut down on sugar

It’s well known that sugar is bad for you. Food labels can be confusing and as sugar is hidden in many packaged foods, it can be hard to avoid.

SUGAR is empty calories. 

In my experience, when people cut out sugar and stop this vicious cycle, they notice a huge difference in mood, energy levels, weight loss, skin, sleep and so much more….

Here are my 10 top tips to help you to reduce the amountof sugar in your diet:

1. One of the best ways to avoid sugar is to do make sure you cook with whole foods and avoid buying processed, packaged food altogether. For example, make your own tomato sauce because shop bought tomato sauce is often high in sugar which is added by food manufactures to make us want more of it

2. Read food labels carefully. The list of ingredients on the back are listed in descending order with the highest ingredient first. There is so much hidden sugar in foods such as soups, pasta sauces, bread etc. For example, many breakfast cereals contain sugar and this is listed as the first or second ingredient which is a warning that the product contains a lot of sugar

3. Don’t buy low fat products thinking you are making a better choice because these are often packed with sugar or artificial sweeteners 

4. Avoid fruit juices and fizzy drinks. They are high in sugar and sugar in liquid form is absorbed very quickly in the body. A canned drink can contain up to 70g of sugar. Also, avoid diet drinks too because the artificial sweeteners will actually make you crave sugar more. It is always better to eat whole fruit 

5. Eat small meals regularly to keep your blood sugar balanced and energy levels stable. Eat protein at each meal and this will keep you satisfied and fuller for longer

6. Ensure you have a good breakfast, such as porridge, muesli or eggs.  This is essential for controlling sugar cravings

7. Avoid eating too much fruit, especially those that are high in natural sugar such as mangoes and pineapples which will encourage your sugar craving 

8. If you are craving something sweet, have some berries that provide some natural sugar but are also loaded with antioxidants and fibre so they won’t cause you to have a sugar surge; or some dark chocolate which contains antioxidants but will satisfy that craving  

9. Don’t forbid sugar in your diet forever, this will make it too irresistible. Research shows that you are likely to overeat on these forbidden sugary foods after a while. So, allow yourself a treat from time to time but keep a check on it

10. Make sure you get enough sleep. When you are tired, your body will naturally crave sugar to keep your energy levels topped up. Also, lack of sleep will interfere with the hunger hormone grehlin which can make you eat more food 

I have helped many clients wean themselves off sugar and they have done this successfully in about 25-30 days. They make smart food swaps and adapt their taste buds, habits and mindset. ‘I can’t believe how much better I feel.’ is one of the first things they say. If you’d like help with this or other food related issues, then do get in touch with me here - I’d love to be able to help you.