Get 2020 off to a healthier start with these sweet tips from the man behind all things Delushious, Rob.
1. Breakfast cereals are often loaded with added sugar. But there are some low sugar options out there. Look the least refined cereals and those which have a green traffic light label on – ideally less than 5% sugar. Porridge oats and shredded wheat are both great options. If you want extra sweetness add some fresh fruit like a chopped up ripe banana or pear.
2. Swap the high sugar squashes, juices and smoothies with warming herbal and green teas –perfect hydration in these cooler months. Fresh fruit and herbs such as mint, infused with chilled water are a very refreshing alternative. I actually find a get a little buzz when using fizzy water with ice and lemon – it helps stave off my craving for sugar or alcohol.
3. It’s astonishing how much sugar is in a lot of cakes and desserts - often all of your 30g RDA in one slice. Similarly, I am surprised at how much sugar is in many flavoured, low-fat yogurts. So try substituting desserts with a fruit salad and some good quality dark chocolate (at least 70%). Oranges are great at this time of year and I love ending a meal with one.
4. When food shopping, think about both added sugar and total sugar content. Added sugar is bad as it doesn’t sit within the fibre of a food and therefore has a higher impact on your blood sugar. Many so called "healthy" options – such as snack bars made from a high percentage of dried fruits including dates - are often 40-50% sugar. At Delushious we try to ensure that our range is free from added sugar but also still low in total sugar.
5. Try adding sweet tasting herbs and spices to foods and drinks to replace the sugary taste that your pallet is looking to fill - for example cinnamon, nutmeg, cardamom and vanilla can all spice up your porridge or plain yogurt.
6. Avoid artificial sweeteners such as saccharin and aspartame which have been shown to have serious negative impacts on health.
7. Finally be wary of foods that say "no refined sugar" which are a bit misleading, as whilst unrefined sugars like honey, maple syrup and coconut sugar have more beneficial nutrients than regular sugar, they will still have a similar effect on your blood sugar (and therefore on diabetes and obesity). It's best to reduce "free sugars" as much as possible and we do this at Delushious by using a combination of fruit and plant based sweeteners such as Stevia and Erythritol.
Photo credit: Sharon McCutcheon on Unsplash