Instead, fuel up on low-sugar, wheat-based cereals (0.7 to 4.4 per cent) and unadulterated porridge oats (around 1 per cent). Anything advertised as frosted or with honey, clusters or berries should be avoided as most have more than 30 per cent sugar.Įven healthy-sounding ones, such as muesli with nuts and berries, have a higher content than chocolate corn flakes. Substitute mixers such as tonic for slimline versions and swap your mid-morning muffin for toast and butter.Īlmost all are a dietary minefield. If you get hunger pangs in the evening, drink a glass of milk and have some cheese – or some crisps if you really fancy a treat. If you reach for the biscuit tin when making a cup of coffee, keep a jar of nuts by the kettle instead (yes, they are calorific, but not sugary). Identify your danger points: when are you most tempted to snack on sugar? Write them all down, being honest with yourself, and think up an alternative. Come up with enticing alternatives to a sweet hit
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Similarly, if watching TV in the evening goes hand in hand with snacking, find another way to relax for a while: read a book, use the computer or go for a walk.ĥ.
If some routines in your life are closely linked to eating sugar, you may have to give them up for a while.įor instance, if you always reach for a chocolate bar as a reward after exercising, strange as it seems, you may have to give up going to gym for a few weeks until the worst of the cravings are over. When buying fruit, go for higher-fibre, lower-sugar ones: berries and kiwis are better than bananas, grapes and pineapples. If it’s a liquid, don’t touch it if it contains any sugar at all.Īlways avoid low-fat options and anything advertised as “light/lite” (manufacturers will have taken out the fat but added sugar to improve the taste). If it contains more than 3g of sugar per 100g, don’t buy it. You will have to cook more meals from scratch, although you can still buy ready-packaged food – just make sure you examine the label.
Those foods lowest in sugar tend to be displayed around the outer aisles of supermarkets, so start “shopping the perimeter” for meat, dairy, veg, fruit and bread.
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