If we were all able to approach food simply and mindfully, could we avoid over consuming teaspoons of processed sugar each day? Would swapping out the hidden processed sugars found in foods make a difference? You bet it would.
So what are some of the simple food swaps that could help us to slash our processed sugar intake without even really noticing?
SWAP THIS: PROCESSED SUGAR FOR THAT: 100 per cent PURE AUSTRALIAN HONEY
A healthier, natural alternative to refined sugars is 100 per cent pure Aussie Honey.
Honey is one of the oldest sweeteners known to man and has been used since ancient times for medicinal and nutritional purposes. It can contain traces of phosphorus, calcium, magnesium and enzymes and, depending on the flowers a bee has visited, the gooey taste of honey can contain up to 12 more vitamins and minerals than sugar. If you’re looking to cook without refined white sugar, it's a smarter alternative.
Just one tablespoon of Australia’s favourite honey, Capilano Honey has the same flavour sweetness as two teaspoons of sugar. This makes honey a perfect substitute for reducing your processed sugar consumption in tea or coffee. It works wonders in baked treats too.
SWAP THIS: FRUIT YOGHURT FOR THAT: GREEK STYLE YOGHURT
Welcome more protein in your diet with Greek Yoghurt which is low in carbohydrates and a versatile product that can be substituted into an infinite number of recipes. Use it to thicken up soup rather than cream; instead of smothering tuna with mayonnaise whip up a Greek yoghurt dressing, or dollop it into a Beef stroganoff instead of cream cheese.
SWAP THIS: CHOCOLATE FOR THAT: RAW CACAO
Aussie’s love their chocolate and with winter around the corner temptation increases ten-fold. Yet the high levels of sugar make over-indulgence detrimental to our waistline, whereas the health benefits of the purest type of chocolate, raw cacao, are in abundance.
Raw cacao is unprocessed meaning it contains high levels of antioxidants, which roughly accounts for 10 per cent of its weight.
In fact, research shows it can reduce blood pressure as well as the risk of cardiovascular disease. Use it for baking, as a hot drink or simply sprinkled across hot porridge, or nibble on some cacao nibs - for the guilt free way to secure your chocolate fix.
SWAP THIS: BACON FOR THAT: SMOKED SALMON
Next time you go for an eggs benedict breakfast opt for the smoked salmon over the bacon. Not only does smoked salmon have more than half the total fat of bacon, it’s lower in kilojoules sodium and cholesterol. Not to mention, it’s an easy swap to make.
SWAP THIS: GRANOLA FOR THAT: OATS
Porridge has stood the test of time and is still one of the best breakfast options. It is low GI, low GL, a great source of fibre, is low kilojoule and filling. A similar sized serve of oats compared with granola contains about 1/3 less kilojoules, half the fat and half the sugar.
If you don’t like oats plain, add some fresh berries with a drizzle of your favourite Australian Capilano honey and you are still better off than eating the granola.
Brought to you by Capilano Honey. For more information please visit Capilano’s website. Capilano Honey is available at all leading supermarkets nationally.