How to slash your sugar intake in six easy steps
We all know too much of the white stuff is bad for us but quitting it is hard. Liz Connor asks experts for top hints.
1. Know your enemy
"Who says we need to quit all sugar?" says nutritionist Lily Soutter, speaking on behalf of cold pressed juice brand, Press (press-london.com). "Be savvy with what you give up instead."
"While we need to be mindful of reducing our 'free sugar' intake, we don't need to ditch all sugar. There is a lot of confusion as to whether we need to hold back on fruit consumption due to the sugar content, for instance," she adds. "You may have heard rumours such as 'bananas make you fat', or that 'fruit is high in sugar, therefore unhealthy'. However, this is simply a myth.
"Fruit sugar is locked into a fibrous matrix which can help to slow the release of sugar into the bloodstream and keep us full. Fruit also comes with key vitamins, minerals and antioxidants which support health."
Soutter explains that it's 'free sugars' - which are mainly added by manufacturers to enhance flavour and have no nutritional value - that we should be wary of.
"The current recommendations are that we cut back on free sugars to 30g per day. To put this into context, one tablespoon of honey comes with as much as 17g of free sugar, so that drizzle of honey you add to your porridge could be hitting your maximum intake of free sugar before 9am."
"Be wary of 'hidden sugars' too," adds Dr David Lewis, co-author of Fat Planet: The Obesity Trap And How We Can Escape It (askdrdavid.co.uk). "These are sugars that manufacturers introduce into a surprisingly wide range of foods under various guises. You might find them listed as: Sucrose, glucose, grape sugar, dextrose, maltose, ethyl maltol or fructose."
Lewis advises reading food labels, so you can keep a record of how much you're consuming.
2. Stay hydrated
According to Dr Will Breakey, founder of natural condiments brand Dr Wills (dr-wills.com), keeping a regular supply of water by your desk can help to ward off afternoon cravings.
"Off-the-shelf bottles of fizzy drinks harbour lots of sugar and even the diet varieties contain potentially harmful sugar substitutes," warns Breakey. "Buy yourself a BPA-free water bottle with a wide lid, so you can throw in natural flavourings like lemon wedges, orange segments, chopped strawberries and mint."
Staying well hydrated before bedtime too can help curb night-time sugar cravings, he adds."
3. Keep a supply of frozen berries
If you're looking to satiate your sweet tooth without cracking open a tub of Ben & Jerry's, Dr Breakey says having a healthy supply of frozen berries at home is a great idea.
"Mixed with natural yoghurt, frozen raspberries and blueberries can give you a super quick 'froyo' dessert, which can stave off any post-dinner cravings for ice-cream. ...you can also use them as a substitute for shop-bought jam too, just smash them on some wholegrain bread for a healthy breakfast."
4. Substitute with cinnamon
If you're struggling to give up sugar at breakfast, our experts suggest trying a spoonful of cinnamon instead of honey.
The benefits of swapping for cinnamon don't stop there either. "Cinnamon helps reduce blood-sugar levels because it slows stomach emptying and makes you feel full faster," says Breakey. "You'll only need a teaspoon daily - and you can sprinkle this into your coffee quite easily. The fresher the cinnamon the better, as its active ingredients begin to degrade over time."
5. Get a good night's sleep
"Research has shown that sleep deprivation is associated with an increase in appetite, and a study published in the Journal of Clinical Endocrinology and Metabolism found that when sleep is restricted, our satiety hormone, leptin, decreases and our hunger hormone, ghrelin, increases," says Soutter. "It's also been shown to affect our food choices."
Sleep deprivation can increase cravings for quick-fix foods such as sweets, salty snacks and high-calorie starchy foods, as the body looks for an instant boost of energy.
So, if you're often relying on a can of coke to pull you through the afternoon, it might be signal to readdress your sleep schedule.
6. Be mindful of booze
The sugar content in beer or your favourite pre-mixed cocktail is something many people are surprised about.
"Sure, alcohol isn't great for us in general and lots of us are trying to cut down, but many of us still like a drink, so it pays to know the sugar content of each tipple," says Dr Breakey.
"For the no-sugar purist, opt for vodka, soda and lime - this has no real sugar content and is only around 100 calories per glass," he advises.
"If you're a wine drinker, stick to prosecco as it contains 1g of sugar per 250ml glass. It's a low-sugar choice compared with a large glass of pinot grigio (5g), zinfandel rose (8g) or doux (sweet) champagne, which can contain a whopping 28g."
The good news is, slowly reducing your sugar consumption is likely to have lasting effects.
"After a while, the taste buds adapt to unsweetened foods - so stick with your plan," promises specialist performance nutritionist Matt Lovell (aminoman.com).
"Soon enough, if you start adding sugar back into your tea or coffee, you'll notice how sickly-sweet and undrinkable it is."
Regularly consuming more than the NHS recommended limits - which is no more than 30g of 'free sugars' (that's those added to foods, drinks and treats to sweeten them, plus some natural sugars such as those found in honey, syrup and fruit juice) in a day for adults - is associated with weight gain and an increased risk of serious health issues like heart disease and type 2 diabetes