Be wary of yogurts – if they contain fruit juice extract as the
sweetener they will be high in sugar.
Eggs with bacon and sausages are fine; though commercial sauces such
as tomato and barbecue are all full of sugar. Mayonnaise is, too,
unless it is whole-egg and full-fat.
Shop-bought pancake mixes are all high in sugar but you can make them
by substituting dextrose. Top with butter or fresh strawberries.
Avoid pastries (except plain croissants) and all jams and honey.
Drinks:
Avoid juice and sweetened drinks of any description. Unflavoured water
(be it still or sparkling) and unflavoured milk are the only soft
drinks you should have.
Switch to dextrose in tea or coffee if you are used to adding sugar.
Stick to low-sugar alcohol, such as red wine. Other dry wines, beers
and spirits (if unmixed with other drinks containing sugar) are OK.
Dessert wines, ports, liqueurs and mixers are not.
Main meals:
Any kind of sandwich that involves low-fructose bread, butter and a
spread that isn't sweet is fine.
Salads are fine as long as you avoid balsamic vinegar and dressings
that are unreasonably high in sugar.
A meal of meat with any kind of vegetable is fine. Avoid relishes,
though mustards and gravy are almost completely sugar-free.
Stick to Chinese or Indian cuisine rather than Thai and Malaysian,
which often use brown sugar as the primary ingredient in their sauces.
Stay away from anything that mentions honey or sweet chilli.
Pizza is fairly low-sugar. But if you make it at home, choose a tomato
purée with the lowest possible sugar content - they vary widely.Frozen
and other ready-made pizzas tend to be higher in sugar: meat pies and
sausage rolls are a far superior option. Pasta, potatoes and rice are
great with anything as long as you are careful about the sugar content
of the sauces.
In general, beware of ready meals – these will almost always have
significantly higher sugar levels than their home-made counterparts.
When eating out, make a habit of choosing the cheese platter with
coffee instead of pudding, and stick to water or red wine.
Snacks:
Ditch chocolate, sweets and ice cream of any description. Biscuits are
only slightly less bad, though shortbreads and malted milk biscuits
are among the lowest sugar biscuits. Avoid dried fruit (70 per cent
sugar) and substitute nuts or non-sugar treats such as potato crisps
for sugary snacks.
Though high in fructose, fruit can be eaten in small quantities (no
more than two pieces per day) because they contain a large amount of
innate soluble fibre, which helps the body mitigate fructose damage.
They also contain water, which dilutes the sugar.
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