Sugar swaps
Sugar Free GMB is all about cutting down not just the known sugars , like sugar in your tea or coffee, and things like chocolate bars - it's about tackling the hidden sugars too. Sugar is in lots of preprocessed food, and we don't even realise it, from sauces, to cereals, from soups to yogurts.
The World Health Organisation guidelines are currently 50g of sugar per person per day for women, 70g for men. So with some sauces containing up to 25g of sugar, you have already used up half your allowance on ONE item!
Our first advice is to try some of our recipes, but if you don't feel you have time to make everything from scratch and you do want to buy pre made products, you should be buying products with less than 5g per 100g of sugar. So make sure you check the labelling on the product before you buy it.
Here's a few easy sugar swaps that we found which would give you and your family a healthier diet, and drastically cut down on your sugar consumption.
Swap
Sugared cereal like Special K and muesli for wholewheat cereal like Shredded Wheat (0.3g per 45g serving) or Quaker Rolled Oats (0.4g per 40g serving)
Fat free yoghurt like Yeo Valley 0% fat Greek style natural yogurt (7g per 100g) for a natural yogurt like Alpro Natural Yogurt (2.1 per 100g) or Liberte Greek Style Strained Yogurt (3.4g per 100g)
A squash like Ribena Blackcurrant (10.5g per 100ml diluted) for a no added sugar squash such as Robinsons No Added Sugar squash (0.6g per 100ml of concentrate) or Robinsons Double concentrate apple & Blackcurrant (0.6g per 100ml diluted)
Pasta sauces like Dolmio Original Pasta Sauce (7.4g per 100g) for pasta sauces like Lloyd Grossman Carbonara pasta sauce (0.9 grams per 100g) Sacla Classic Basil pesto sauce (3.2g per 100g)
Curry sauces like Blue Dragon Chinese Curry Cooking Sauce (9.3g per 100g) and Meena's Spicy Jalfriezi Sauce (7.2g per 100g) for Patak's Tikka Massala Medium Sauce (4.1g per 100g) or Sharwood's Madras Sauce (3.3g per 100g)
Milkshakes like Frijj Strawberry Milkshake (9.8g per 100ml) for almond milk (0.1g per 10ml) or any lactose free milk
Biscuits like Mcvities Milk Chocolate Digestives (29.5g per 100g) for Nairn's Fine Oatcakes (0.9g per 10g)
Sauces like Heinz Tomato Ketchup Squeezy (23.7g per 100g) for Hellman’s Light Mayonnaise (2.2g per 100g)
Jelly like Dole mixed fruit in peach jelly (18g per 100g) for Hartley’s Sugar Free Jelly (0.5g per 100g)
Stir-fry sauce:s like Amoy stir fry rich hoi sin sauce (13.9 g per 100g) for Blue dragon Sweet & Sour stir fry sauce (23.1g per 100g)
Soups like Baxter's Favourite Cream of Tomato Soup (5.4g per 100g) for Campbell's Classic Soup Cream of Chicken (0.8g per 100g) or Heinz Classic Lentil Soup (1.4g per 100g)
Fruit juices for water!