Core food swaps to slash your sugar consumption

We all know we should be eating less sugar. In fact, the World Health Organisation agrees with us, recommending we reduce our consumption to just 6–9 teaspoons of “free” sugars a day.

But with sugar literally hiding in every single product we buy, it can add up quickly.

To help you avoid overdosing on your daily intake, we’ve sorted some simple food swaps to make your sugar-free life easier and slash your intake – without you even noticing…

Cereal for oats.

Ditch the sugar-laden cereals for oats and save yourself a stack of sugar! When you think many common cereal brands contain as much as 40 per cent sugar, by opting for a bowl of oats instead, you can slash your intake considerably. Just choose plain oats over the flavoured varieties.

Jam for peanut butter.

This one may seem obvious but if toast and spread’s your thing, you don’t need to give it up altogether. You do however, need to get rid of that store-bought jam which is usually a 1:1 ratio of sugar to fruit. Not ideal. Peanut butter however, is full of healthy fats to keep you feeling full till lunchtime and contains very little sugar. Pic’s Smooth Peanut Butter for instance, contains less than 6 per cent sugar per 100g!

Low-fat yoghurt for full-fat plain or Greek yoghurt.

We’ve said it before and we’ll say it again – always choose full-fat! While you might think you’re doing the right thing by selecting low-fat yoghurt for your family, in reality, these varieties are packed with sugar (and flavoured fruit options are even worse). Our top tip is to look for full-fat natural, plain or Greek yoghurt with around 4.7g of sugar per 100g – and, this is lactose (not fructose) so won’t affect your body in the same way.

Soft drink for kombucha.

If you’re a fizzy drink fiend, ditching your daily soft drink might be tough, but if you want that bubbly kick (without the sugar), try switching your sip of choice to gut-lovin’ kombucha instead. We love Remedy which boasts just 0.1 grams of sugar per 100ml. Their raspberry lemonade flavour is our fave!

Store-bought mayonnaise for homemade.

We get asked all  the time about mayo! Again, low-fat varieties are the worst offenders so if you opt for store-bought, choose whole, full-fat egg mayos. Or better yet? Make your own with our foolproof recipe! 

Want to find your sugar freedom? Join our next 8-Week Program and find out more about how you can slash your sugar intake!

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