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  • Writer's pictureKym at pip nutrition

How to quit sugar: nutritionist-recommended hacks

Sometimes, I write about nutrition stuff besides gut health! Here's my top tips for Women's Health magazine on how to quit sugar.

The NHS guidelines state that 10 tsp (40g) of added sugars a day is acceptable (this does not include naturally-occurring sugars found in fruit). But The World Health Organisation (WHO) says that 6 tsp (25g) for adults is more like it. Read my advice to wean off sugar below, or find the full article in Women's Health here.

Explore alternative flavours

I help my clients keep their mind off sweet things by encouraging them to discover different tastes. A handful of crunchy nuts and seeds sprinkled with chilli powder will stimulate your tastebuds in a way that chocolate can’t.

Eat before you're hungry

Aim to eat every three hours. You’re more likely to make low-sugar options when your willpower isn’t weak with hunger. Set reminders on your phone if you need to.

Spice up your life

Add cinnamon to your breakfast. Studies have shown that just 6g – about a teaspoon – can reduce blood sugar dips after eating. Sprinkle it on your morning porridge, or over baked apples come the evening.

Have a back-up plan

When you’re trying to eat less sugar, use ‘if-then’ planning. Think about what you’ll do when you get a sugar craving. For example, ‘If I get a sugar craving at breakfast, then I will add berries to my morning yoghurt instead of honey’.

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