How to cut back on sugar

Cooking at home rather than eating at a restaurant or fast food outlet is the single most effective way to control the levels of added sugar in your diet. It seems obvious that cakes and pastries contain the sweet stuff, but did you know that many processed and packaged foods also contain hidden sugar, including supposedly savoury items? Try making your own pasta sauces and dressings, and opt for homemade salad bowls or soups rather than buying ready-made options. Why not forget the takeaway this weekend and try our homemade lamb dopiaza?

2. Opt for naturally sweet fruit and vegetables

As you wean yourself off 'free' sugars (the type we are advised to cut back on), choose natural sources of sweetness like fresh fruits or naturally sweet veg, such as sweet potatoes. This will help your palate adapt and will keep you energised so you don't experience a sugar crash. Naturally sweet fruit and vegetables, such as fresh berries, are packed with vitamins, minerals and fibre.

Try our clever snack and sweet treat suggestions, designed to complement a healthy diet that will stop you craving sugar. If, however, you are following a particular diet plan to lose weight, you may be advised to avoiding snacking completely.

3. Eat enough protein and fat

Include protein and healthy fats in all of your main meals – these macronutrients take more time to digest so they keep you fuller for longer, which is crucial for curbing cravings and keeping you satiated. Eggs and oily fish are rich in protein and healthy fats. Some research has suggested that a satisfying breakfast may help you to make better food choices later on in the day, so you may find yourself less likely to reach for the biscuit tin.

Get inspired to start the day well with our poached eggs with broccoli, tomatoes & wholemeal flatbread.

4. Reach for the spices

Try swapping the sugar in recipes with spices as these will boost flavour so you won’t miss the sweetness. We’ve used cinnamon and ginger in our peach & orange yogurt pots – it makes for a healthier breakfast but still leaves you feeling satisfied.

5. Switch to less refined carbs

Starchy foods like white pasta, rice, bread and potatoes convert to glucose in the body and can impact our blood sugar levels. It's best to choose wholegrain carbohydrates instead, and enjoy potatoes with their skins on, for the added fibre. This slows down the rate at which our body breaks down food, reducing blood sugar spikes. Try our creamy spinach & mushroom penne, which uses wholemeal pasta.

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