Just cut back on the white stuff with these food swaps, suggests one dietician.
Just cut back on the white stuff with these food swaps, suggests one dietician.
COCONUT WATER
This may seem like a healthy option, but any kind of flavoured water (unless it’s artificially sweetened) contains added sugars. Always check the label – 12g of sugar is quite a high amount, even if it comes from a coconut.
YOGHURT
Yoghurt is a rich source of protein, calcium and magnesium, but fruit flavours can contain as much as six teaspoons of sugar in a small serve. Go for Greek yoghurt, then add cinnamon or berries to sweeten it.
BREAKFAST CEREAL
Wholegrain cereals are full of nutrients. But as soon as dried fruit, flavouring and honey are added, the sugar content skyrockets. Choose flavour-free oats or wholegrains, and add berries for a sweet, healthy hit.
SAUCES
Sweet chilli sauce has two teaspoons of sugar for every tablespoon, while oyster sauce is big on sugar too. Limit how much you use in your cooking, or use herbs and spices, along with olive oil and marinades, to flavour your food.
CHOCOLATE NUT SPREAD
We know how good it tastes, but a quick check of the ingredients list will show that sugar is one of the primary staples of this tasty treat. To still get that yummy nutty taste, try a 100 percent nut spread, which has lots of flavour with no sugar.
MILKY COFFEES
Did you know that a cappuccino can contain almost 20g of sugar from lactose? Yep, that’s because both skim and full-cream milks hold relatively high amounts of the sweet stuff. So, the next time you need a hit of caffeine, order a drink with less milk.
FRESH JUICES
While a glass of blitzed chilled fruits is undeniably delicious, every ingredient you throw into your blender holds extra sugar. Limit this by mixing only one piece of fruit to a veggie drink. Also, avoid using syrups, waters and powders.
SALAD DRESSING
You may be consuming a lot of nutrient-rich foods when tucking into a lunchtime salad, but drowning it in mayonnaise and dressing can bump up the sugar content. Swap the heavy salad sauces and mayo forolive oil with balsamic vinegar.
ALCOHOL
Any pre-mixed drink or spirit slushed around with soft drink, juice or cordial is packed with 20 to 30g of added sugar. Stick to small serves of champagne, wine or plain spirits with soda when you’re out for after-work drinks.
