<img src="https://images.immediate.co.uk/production/volatile/sites/30/2017/11/sugar44-0f434de.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2017/11/sugar44-0f434de.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2017/11/sugar44-0f434de.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-672345 alignnone size-landscape_thumbnail" alt="Pink iced ring doughnuts" title="Healthy Diet Plan: how to cut back on sugar" /> <p>If you’ve made a decision to cut back on sugar but you’re not sure how to get started, there’s no need to feel daunted. Our <a href="/healthy-diet-plan">Healthy Diet Plans</a> are a great way to kick-start a healthier way of eating. All our recipes aim to steer clear of added refined sugars and follow the latest guidance on your intake of ‘free’ sugars.</p>
<p>Here, we share five top tips to cut back on sugar, as well as some recipes from our latest Healthy Diet Plan which can help you achieve your goal.</p>
<p><strong>You’ll find lots more bonus content from our experts to help you feel your best. Find out how to <a href="/howto/guide/active-diet-plan" rel="noopener">get more active</a>, <a href="/howto/guide/healthy-diet-plan-how-support-your-immunity" rel="noopener">support your immunity</a> and <a href="/howto/guide/healthy-diet-plan-how-improve-your-digestion" rel="noopener">improve your digestion</a>. If you haven’t already, <a href="/healthy-diet-plan">sign up today</a> to receive free online access to the plan.</strong></p>
<h2>Five tips for cutting back on sugar</h2>
<h3>1. Cook from scratch</h3>
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<p>Cooking at home rather than eating at a restaurant or fast-food outlet is the single most effective way to control the levels of added sugar in your diet. It seems obvious that cakes and pastries contain the sweet stuff, but did you know that many <a href="/howto/guide/beyond-natural-processed-food" rel="noopener">processed</a> and packaged foods also contain hidden sugar, including supposedly savoury items? Try making your own pasta sauces and dressings, and opt for homemade salad bowls or soups rather than buying ready-made options. There’s lots more recipes like this <a href="/recipes/lamb-dopiaza-broccoli-rice" target="_blank" rel="noopener">lamb dopiaza</a> in our <a href="/healthy-diet-plan">Healthy Diet Plan</a>.</p>
<h3>2. Opt for naturally sweet fruit and vegetables</h3>
<p><a href="/recipes/homemade-muesli-oats-dates-berries" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/05/Homemade-muesli-d811605.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-885949 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/05/Homemade-muesli-d811605.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Homemade muesli with oats, dates and berries" title="Homemade muesli">
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<p>As you wean yourself off ‘free’ sugars (the type we are advised to cut back on), choose natural sources of sweetness like fresh fruits or naturally sweet veg, such as sweet potatoes. This will help your palate adapt and will keep you energised so you don’t experience a sugar crash. Naturally sweet fruit and vegetables, such as fresh berries, are packed with vitamins, minerals and fibre.</p>
<p>We have lots of clever <a href="/howto/guide/healthy-diet-plan-snacks-sweet-treats">snack and sweet treat suggestions</a>, designed to complement a healthy, diet that will stop you craving sugar. Although if you are following our plan to lose weight, we advise avoiding snacking completely.</p>
<h3>3. Eat enough protein and fat</h3>
<p><a href="/recipes/poached-eggs-broccoli-tomatoes-wholemeal-flatbread" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<img class="wp-image-292765 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2020/04/poached-eggs-and-broccoli-on-flatbread-34d5307.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Poached eggs with broccoli, tomatoes and wholemeal flatbread" title="poached-eggs-and-broccoli-on-flatbread-34d5307">
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<p>Include protein and healthy fats in all of your main meals – these macronutrients take more time to digest so they keep you fuller for longer, which is crucial for curbing cravings and keeping you satiated. Eggs and oily fish are rich in protein and healthy fats. Some <a href="https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-13-80" target="_blank" rel="noopener noreferrer">research has suggested</a> that a satisfying breakfast may help you to make better food choices later on in the day, so you may find yourself less likely to reach for the biscuit tin. You’ll find delicious, hearty breakfast recipes in our <a href="/health/healthy-diet-plan">latest plan</a>, including these <a href="/recipes/poached-eggs-broccoli-tomatoes-wholemeal-flatbread" target="_blank" rel="noopener">poached eggs with broccoli, tomatoes & wholemeal flatbread</a>.<br>
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<h3>4. Reach for the spices</h3>
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<img class="wp-image-454768 align size-landscape_thumbnail image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/700-350-peach-orange-yogurt-pots-with-ginger-oats_0-48d20a4.jpg?quality=90&resize=620%2C310" width="620" height="413" alt="700-350-peach-orange-yogurt-pots-with-ginger-oats_0-48d20a4" title="700-350-peach-orange-yogurt-pots-with-ginger-oats_0-48d20a4">
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<p>Try swapping the sugar in recipes with spices as these will boost flavour so you won’t miss the sweetness. We’ve used cinnamon and ginger in our <a href="/recipes/peach-orange-yogurt-pots-ginger-oats" target="_blank" rel="noopener">peach & orange yogurt pots</a> – it makes for a healthier breakfast but still leaves you feeling satisfied.</p>
<h3>5. Switch to less refined carbs</h3>
<p><a href="/recipes/creamy-spinach-mushroom-penne" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/05/Creamy-spinach-mushroom-penne-HDP-page-cce8897.jpg?webp=true&quality=90&resize=556%2C278" type="image/webp">
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<img class="wp-image-885852 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/05/Creamy-spinach-mushroom-penne-HDP-page-cce8897.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Creamy spinach & mushroom penne" title="Creamy Spinach + Mushroom Penne">
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<p>Starchy foods like white pasta, rice, bread and potatoes convert to glucose in the body and can impact our blood sugar levels. It’s best to choose wholegrain carbohydrates instead, and enjoy potatoes with their skins on, for the added fibre. This slows down the rate at which our body breaks down food, reducing blood sugar spikes. Try our <a href="/recipes/creamy-spinach-mushroom-penne" target="_blank" rel="noopener">creamy spinach & mushroom penne</a> as part of your weight loss plan.</p>
<p><strong>Find out more about our <a href="/healthy-diet-plan">latest Healthy Diet Plan</a>.</strong></p>
<h3>Enjoyed this? Get more health tips</h3>
<p><a href="/howto/guide/all-you-need-know-about-sugar">All you need to know about sugar</a><br>
<a href="/howto/guide/10-things-worth-knowing-sugar-detox">10 things you should know before giving up sugar</a><br>
<a href="/howto/guide/what-dopamine-diet">What is the dopamine diet </a><br>
<a href="/howto/guide/how-does-sugar-affect-mood">How does sugar affect my mood?</a><br>
<a href="/howto/guide/spotlight-diabetic-diets">What is diabetes</a></p>
<hr>
<p><em>All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. Any healthy diet plan featured by Good Food is provided as a suggestion of a general balanced diet and should not be relied upon to meet specific dietary requirements. If you have any concerns about your general health, you should contact your local healthcare provider. See our website <a href="https://www.immediate.co.uk/terms-and-conditions" rel="noopener noreferrer">terms and conditions</a> for more information.</em></p>
Healthy Diet Plan: how to cut back on sugar
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