Quit Sugar With Calgary’s Top Tips

We need to start cutting down on how much sugar is in our lives… not just the obvious kind – crisps, chocolate bars, sweets, etc. But also the hidden variety that we only discover when we start paying attention to what we’re eating, reading the ingredient’s labels, and eating less processed food. On average, we are consuming 20 teaspoons of sugar per day, but many health professionals and organisations recommend that this should be no more than 7 teaspoons – and for children, it should only be 5.

It’s very easy to go over this limit, though, when a 300ml glass of orange juice contains 6 teaspoons of fructose, a healthy snack bar contains 2 ½ teaspoons of sugar, 1 portion of fruit yoghurt contains 4 teaspoons of sugar and a jar of pasta sauce contains 3 teaspoons of sugar.

So what steps should we be taking to rid ourselves of our sugar addiction and reduce the amount of sweet stuff in our lives? The important thing is that you commit to making a start. Every day and every meal is a new opportunity to cut it out our diets, and just because you might have a sugary lunch, it doesn’t mean you should then give up. Keep going and persevere. Here are my top tips:

CUT OUT THE C.R.A.P
This anagram essentially stands for carbonated drinks, refined sugars, artificial sweeteners and colourings, and processed foods. They should be the first things to go. We know how bad they are for us. A bottle of soda can contain approximately 14 teaspoons of sugar – twice our daily limit – and some contain even more than that, plus a bundle of other chemicals. Start going through your cupboards and throw out as many sugary items as possible. If it isn’t in the cupboard, it won’t be there for you to binge on when you get a craving. And make a pledge not to buy it anymore!

WRITE IT DOWN
Keep a rough sugar diary of what you’re eating. It will really help you track your progress and all the positive changes you are making. This doesn’t have to be scientific or precise. The overall aim is to have a rough but honest overview of all you have consumed in a week. Start by highlighting or marking out foods that were obvious sugary indulgences. Pop these in a list at the bottom as the first foods you will be trying to cut out. Make a note of foods that have surprised you with how much hidden sugar they contain, or ones you have realised you need to watch out for. It’ll keep you on your toes – but don’t stress about it too much. This shouldn’t feel like a burden or chore.

READ THE LABELS
It’s time we start paying more attention to what the back of the packet says, and not be lured in by the savvy marketing. Firstly, there is a very important equation to keep in mind. 4g of sugar equals 1 teaspoon of sugar. Knowing this will make it so much easier to work out how much you are really consuming in amounts we can picture in our head. When it comes to added sugar in solid food products, 5g or less per 100g is considered low, between 5g and 22.5g is considered medium and more than 22.5g per 100g is considered high. Do keep in mind that if the label says ‘no added sugar’, it does not necessarily mean it is free of sugar. If a product contains naturally occurring sugar, it won’t be listed; items such as yoghurts, milk and fruit juice all contain naturally occurring sugars.

SWAP IT OUT
It doesn’t have to be challenging to cut sugar out of your life and there are some really easy sugar-free substitutions that you can make today. Start your swaps at breakfast; after all, if you start your day with sugar, you are simply setting yourself up for a huge energy crash around midday. It also seems to be the case that breakfast has turned into dessert with all the sugary options available – cereal, croissant with jam, coffee with teaspoons of sugar, snack bars, dried fruit… We need to wise up and crack down. The goal of these swaps is to help you make healthier choices with everything you eat and drink without feeling deprived. Here are a few things to add into your breakfast routine: eggs, omelettes, overnight oats, chia seed pudding, oatmeal bake, multi grain porridge, wholegrain toast with avocado or nut butter, green smoothies, acai bowls…

FIND A SUGAR BUDDY
Sticking with it when you feel like you may give in can be tough. That’s why it is important to shout about it. Tell everyone that you’re cutting out sugar from your life. Make sure people know and get their encouragement. It makes it easier to say ‘no’ when they offer you a slice of cake or ask if you fancy a takeaway. It’s also really great if you are able to share the journey. Get a co-worker or friend to become sugar-conscious with you so that you have some moral support during the afternoon slump when others are giving in to chocolate and cookies – and can maybe even take it in turn to bring in some healthier snacks… who knows who else you may convince to join you 😉

Extracted from Keep It Real by Calgary Avansino, published by Yellow Kite, £25

Photography by Kristin Perers