Psst! Want to know the secret to quitting sugar and taking control of your health? Learn to cook!
When you cook your own food, you naturally cut out processed, packaged crap. And when you cut the processed crap, the sugar naturally follows. This is one of the most valuable lessons you’ll learn the I Quit Sugar: 8-Week Program.
New to cooking or just want to make your favourite recipes even healthier? Try these four super simple ingredient swaps.
1. Swap maple syrup for rice malt syrup.
Think maple syrup is okay because it’s “natural”? Unfortunately, it still contains up to 40 per cent fructose, the addictive sugar we’re really trying to quit. (Table sugar is 50 per cent fructose, to give you the comparison).
Our go-to sweetener is rice malt syrup, a blend of glucose and maltose (so, fructose-free). You can use RMS in place of maple syrup, honey and agave In most recipes. It tastes particularly great drizzled over these Turmeric + Blueberry Pancakes.
Top tip: Don’t forget too much RMS can still muck with your blood sugar levels. We recommend further cutting the sweetener in any recipe if you can, and sticking to a smaller portion size.
2. Swap canola oil for extra virgin olive oil.
Just because it has the word “vegetable” in it, does NOT make highly processed vegetable oils like canola, sunflower and soybean good for you. Swap these for extra virgin olive oil or coconut oil wherever possible.
Top tip: Don’t believe the hype – you can cook with a good quality EVOO. It actually has a smoke point of about 215 degrees celsius, much hotter than any domestic pan is going to get!
3. Swap dried fruit for fresh fruit.
Dried fruit does not a healthy snack make. It strips the water out of your fruit, leaving concentrated sugar that puts a real strain on our liver to metabolise. That’s why we always choose fresh, whole fruit to snack on or add to our morning oats.
Top tip: You can also sub out dried fruit for fresh fruit in most baking recipes without totally destroying the end product (frozen berries usually work a treat!).
Case in point? These Spiced Apple Muffins with Wal-nutty Crumble.
4. Swap Bottled barbecue sauce for sugar-free barbecue sauce.
Sorry to break it to you, but most bottled barbecue sauces are teaming with the sweet stuff. Some are even made up of more than HALF sugar. Yikes!
Top tip: Banish the bottle and make your own sugar-free Homemade Barbecue Sauce instead. We promise the whole family will love it even more!
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