HOW many times have you been told that sugar is the enemy?
Even natural sugars from fruits have been blacklisted by some, despite all the vitamins and minerals they contain.
You can eat sugar and still have a healthy diet
But Jess Hillard, a sports nutritionist at Warrior believes you can enjoy the sweet stuff while improving your health.
“No foods are ‘bad’,” she says. “It’s how you consume them that matters.”
Read on to find out how to make the white stuff work for you.
WHY THE BAD REP?
Sugar has been linked to several health conditions, including type 2 diabetes, heart disease, tooth decay, depression and obesity, so it is wise to keep a check on your intake.
The NHS recommends a daily allowance for “free sugars” (those added to food) of up to 30g for adults and 24g for children.
This includes sugars found in biscuits, cereals, cakes and fizzy drinks.
For context, one chocolate digestive biscuit contains 5g of sugar.
“Honey, syrups, fruit juices and smoothies also count as free sugar content,” says Jess.
”Natural sugars” (fructose) are found in products like milk and fruit, and are not included in the 30g limit.
However, food labels don’t tell you what type of sugar is in the product.
An easy rule of thumb is that anything with more ingredients ending in “ose” (like glucose and sucrose) is high in added sugars.
WHAT ACTUALLY IS SUGAR?
Sugar is a carbohydrate that comes in two types: complex and simple.
Simple carbohydrates include cakes and biscuits, white bread, pasta, breakfast cereals and pastries.
“Eaten in excess, simple carbs can lead to weight gain, as they are less energy-dense but high in calories, so we can eat a lot of them without feeling full. They will spike blood sugar levels and give instant energy, but afterwards you’ll experience a crash in energy and may even feel hungry again,” Jess explains.
However, complex carbs, including quinoa, whole jumbo oats, rye, spelt and wholegrain pasta, require more energy to break down.
HOW TO STOP CRAVINGS
Ensuring your main meals are filling can help negate sugar cravings.
“Bodies usually crave sugar to try to stabilise blood sugars,” says Jess.
“Base your meals around good-quality meat, legumes, fruit and vegetables, and complex, high-fibre carbohydrates. Filling up on nutrient-dense foods will lessen cravings for sweet and nutritionally sparse foods, as well as help you feel full and satisfied, meaning if you still do want some chocolate after dinner, you will end up eating less of it. Opt for complex carbohydrates, such as porridge, in the morning to start your day right and keep you full until lunchtime.”
FOR THE CHOCOHOLIC
Do allow yourself a couple of squares of chocolate in the evening.
While you may fear you’ll gorge on a whole bar, if you know you can do the same tomorrow evening, it relieves the drive to binge on it now.
GettyDon’t stop yourself from nibbling a couple of squares of chocolate in the evening[/caption]
And try swapping to 80% dark choc, as it has a lower sugar content.
FOR THE SMOOTHIE SLURPER
Add vegetables to your smoothies to increase nutrients and fibre – one piece of fruit will still make it sweet.
Try whizzing together banana, avocado, spinach and a sprinkling of cinnamon with some milk of your choice (though check its sugar content).
To make it a nutritionally complete meal, add a scoop of protein powder from brands such as Optimum Nutrition and Protein Works.
FOR THE DESSERT LOVER
If your sweet tooth kicks in after dinner, pre-make some healthier desserts.
“Chocolate chia pudding is my absolute favourite,” says Jess.
“It’s super-easy to make the night before and has a similar texture to chocolate mousse.”
Combine chia seeds, coconut milk, coconut yoghurt, cocoa powder and a little maple syrup.
“Maple syrup is still a sugar and is treated the same in the body. However, you tend to not need as much – or any at all – as it has a slight caramel taste to it. You can grate chocolate on top, too.”
Add strawberries for a healthier sweet touch, or if you’re eating out, share dessert with your friend or date.
FOR THE SWEET COFFEE SIPPER
Try seeing your caramel latte with extra syrup as a once-a-week treat, rather than a morning must-have.
Many coffee shops now have sugar-free options.
GettyTake less sugar in your coffee or tea[/caption]
“To wean yourself off sugar in your cuppa, start by gradually decreasing the quantity each week,” says Jess.
“Even switching to a quarter of a teaspoon instead of two teaspoons is something.”
Alternatively, you could try sweeteners.
FOR THE CAR-SWEET CHEWER
Treats in the glovebox could be adding hundreds of unnecessary calories to your diet each day.
“You often don’t realise you’re eating them,” says Jess, who suggests munching on popcorn instead.
Some multipack bags of sweet popcorn have less than 2g of sugar.
“Even better if it’s home-made, so you can see how much sugar, oil and salt is going on it.”
Simply place the kernels in a pan with a little oil and heat until they pop.
FOR THE TOAST TOPPER
You’d be surprised at how easy jam is to make at home, and it could save you up to 9g of sugar.
“You could also make your own chocolate spread with cocoa powder and maple syrup,” says Jess.
“Some nut butter companies make cocoa nut spreads, which are delicious and lower in sugar than most.”
FOR THE FIZZY-DRINK DOWNER
For some, that first sip of cola is unbeatable.
Swap to the diet or no-sugar version of your favourite fizzy drink.
“Opt for diet drinks if you want to enjoy them occasionally, but I’d always advise trying to cut out fizzy drinks altogether,” Jess says.
“They do the body no favours, so only have them rarely.”
Sweetened fizzy water or sparkling water with a squeeze of lemon and lime juice can also squash that bubbles craving.
What’s the deal with fruit?
“Fruit contains sugar, but also vital vitamins and minerals, as well as fibre,” says Jess
Smoothies and juices add to your daily limit, but whole fruits, which have the fibre intact, do not.
GettyEating low-sugar fruit like kiwi is better for your health[/caption]
Go for lower-sugar fruits, like strawberries and kiwis.
Should you use sweeteners?
“Sweeteners have a similar chemical structure to sugar, so the body treats them the same,” says Jess.
“Using them isn’t making a food ‘healthy’ but it can help reduce overall sugar consumption.”
They may have been linked to cancer, but there’s little evidence to prove they are a cause.
SNACK ON…
Warrior Crunch Protein Bar, £19.85 for 24 These protein-packed bars will satisfy any sweet tooth.
Plus, containing just 1.2g of sugar each, they’re a great source of energy.
Our fave flavour is choc-chip cookie dough.
READ…
The Glucose Revolution by Jessie Inchauspé, £16.99, Waterstones
Nutritionist Jessie’s book is full of tips and tricks on how and what to eat for optimal health – and all without banning sugar.
DOWNLOAD…
Am I Hungry? Virtual Coach App, £2.99
Helping end restrictive and emotional eating, this app guides you through the decision making in what and when to eat, step by step and non-judgementally.