We have all heard before how we need to reduce salt in our diets and> a large number of manufacturers have reduced the amount of salt in their foods due to the CASH campaign (Consensus Action on Salt and> Health) well now people are focusing on Sugar. A new campaign Action on Sugar is aiming to do the same thing with sugar levels. Sugar consumption is an issue mainly because we consume too much of it, it is hidden in so many foods and> under so many guises, just cutting out sugary drinks and> snacks doesn’t cut it.
I myself am looking into ways of reducing sugar in my diet and> am surprised at how much you can find in foods we eat daily. For example there can be around nine teaspoons of sugar in a stand>ard 330ml can of Coke, six teaspoons in some yoghurts, and> around four teaspoons in tinned tomato soup – breakfast cereals are also a culprit – so how can we go about reducing sugar in our diets. Due to these high levels of added sugar it can be difficult to reduce sugar but I have added a couple of tips I will be using over the coming weeks to try and> reduce my sugar intake.
Look at labels, you should be looking for the carbohydrates (of which sugars) and> anything with less than 5g of sugar per 100g is a low sugar food, so keep this in mind and> aim for foods below this level. High in sugar is classified as anything with over 22.5g of sugar per 100g so this is one way, if this isn’t listed check the ingredients list. Look out for sugar or other words meaning sugar (sucrose, glucose, fructose, maltose, hydrolysed starch and> invert sugar, corn syrup and> honey) near the top of the ingredients list – the higher up the list the more in the food, so if its near the top you can pretty much guess it is high in sugar.
Try to avoid processed foods, tinned soup can contain high levels of sugar, so have a go at making your own. You can control the amount of sugar, they may not keep as long but will be fresher, tastier and> contain much less sugar. Same goes for breakfast cereals avoid these where you can or look out for homemade versions of granola with natural sugar used to sweeten, honey or agave nectar.
Ditch sugary drinks and> snacks, fruit is high in fructose but does have the added benefit of being good for us, however another way to reduce sugar is to look at eating vegetables rather than fruit as snacks, look at celery, carrot or pepper crudites as a snack instead of fruit.
Hopefully over the coming weeks I can reduce sugar in my diet and> am hoping with these tips you may be able to as well!