Tossing up whether you want to quit sugar, but scared it might be too tough?
Trust us, cutting back on sugar can be as easy as swapping your jam for peanut butter. Seriously!
These simple tips will help you cut your sugar intake in half right now. Truth be told you’ll hardly know you’re doing it either – but your body sure will!
1. Water down your juice.
If you’re not quite ready to stop sipping, then try diluting your juice with water. Start with a 50:50 ratio (you’ll barely taste the difference), then gradually reduce the amount of juice as you work your way towards a full glass of H2O.
2. Reduce the quantity in (most) baking recipes.
Most recipes actually contain way too much sugar. And can taste just as delicious without.
If you like to bake, you might be able to reduce some of the sugar that you use. While this won’t work for dishes that require sugar for consistency – like cookies, meringues or brittles – for recipes where it’s not needed for structure you probably won’t even notice the difference. Think those sugary cakes and muffins that fill the pages of your recipe books.
Start by gradually reducing the sugar content listed in a recipe. Experiment and taste test as you go to find the sweet spot.
Bonus tip: Replace some of the sugar with a little more vanilla for some extra taste.
3. Swap half your jam for peanut butter.
If you top your toast with sugary spreads, replace half with a natural peanut butter.
Not only does it make for a tastier sweet/savoury combination, but eating your sugar with a source of fat and protein can help slow the sugar rush and satiate your appetite.
4. Add cinnamon to your morning porridge instead of sugar.
If your morning cereal feels a little plain without that sprinkle of something on top, consider ditching sugar or honey for cinnamon. This spice lends a sweet warming taste to breakfast and can also help lower blood sugar levels and prevent insulin spikes.
5. Sweeten your tea with stevia.
In large quantities, this fructose-free sugar substitute can have a bitter aftertaste. Ease yourself in by swapping half your sugar for stevia in your tea. Then when you’re ready, ditch the sugar completely. Hey, it worked for Adele…
6. Flavour coconut yoghurt with your own fresh fruit.
Most low-fat fruit yoghurt is pumped with sugar to make up for the flavour that is lost when they remove the fat. Instead, try a creamy coconut version and sweeten it with your own fresh fruit (we like low-fructose berries or kiwifruit).
And if you still haven’t quite broken up with the sugary cereals of your childhood, try substituting half their quantity with a lower-sugar variety. Or even better, make your own from scratch.
This article was originally published in June 2016. We updated it in December 2017.