You may have spotted a bit of a pattern here. Lisa and I both have pretty strong opinions when it comes to sugar and we really would love to see you take up this week’s challenge and cut back some of the processed sugar in your food this week.

It may not be so easy as it sounds though – ever since I had to give it up I’ve been caught out many times by sugar lurking in places I didn’t think to look. If you’re really serious about reducing your processed sugar intake then here’s a few things to keep in mind:

Dairy Products
Milk has natural sugar – lactose – but many items have added sugar as well. Yogurt is a common one, especially if it’s labelled low-fat (well the flavour has to come from somewhere), in fact, any low-fat or ‘lite’ dairy type snack is likely loaded with sugar. Soy milk is usually sweetened too. Sometimes with sugar, sometimes with apple concentrate (which is just sugar really) or other similar products. Look for an unsweetened brand, your taste buds will soon grow accustomed to the flavour.

* Tip: buy natural yogurt and stir in a teaspoonful of sugar-free jam. It’ll have more zing than sweet fake strawberry flavour!

Asian Food
Chinese, Thai, Vietnamese and other Asian cuisines have many dishes loaded with palm sugar in particular. Any sticky sauce like oyster or hoi sin will be high in sugar, and curries can be sweetened as well. It depends a lot on where you are, and the individual restaurant (Indian food is generally much sweeter here in London than in Melbourne, for example). I usually ask the waiter if the sauce is sweet if I’m not sure. Also be aware of vegetable dishes coming smothered in oyster sauce, or sweet dipping sauces.

* Tip: if you’re making a stir fry at home check the label on the sauce you use, and better yet – make your own from scratch. A little sweetness is part of the Asian flavour, but it shouldn’t be overwhelming.

Bread
Lately I was looking at ingredients lists on the Macdonalds website, and I noticed that they make a point of explaining away the sugar in their buns: It’s a ‘traditional’ ingredient that helps the yeast to rise and the tops to brown nicely. Well sure, but what they don’t mention is that it’s fine to make bread without any sugar. More sugar and more yeast lead to faster rising bread, and less time in production for the manufacturers. I couldn’t find out from the site how much sugar is in there, but I have made a lot of bread in my day and the amount you ‘need’ for a fast rise is only about a teaspoonful. I’m pretty sure that buns that taste like candy have a lot more than that. By the by, egg wash is a nice way to get the top of your loaf nice and golden.

Commercial bread uses sugar not only for a fast rise but also as a preservative (remember when bread didn’t keep for a week?). And it’s a truly unnecessary hidden source. Much better for you is fresh bread from a bakery, or home-made. Of course, actual sweet breads like brioche, pastries and fruit loaf should by all means have some sugar. Most, I believe, could do with a lot less than they tend to contain though.

* Tip: If your bread goes stale after a day or so then it’s behaving like bread is supposed to. Toast it, or make an old-fashioned bread and butter pudding!

Pre-cooked Vegetables
Canned peas, carrots, corn, pre-prepared veg from the refrigerator section, can all contain added sugar and/or salt, once again as a preservative and to replace flavour lost in the canning process. Check labels carefully when you buy and don’t just assume that peas are just peas! Tomatoes and tomato products are another place you’ll find hidden sugar – it can help balance the acidity of tomatoes that were cooked when not very ripe. Check your ketchup bottle, it’s usually loaded with sugar, and possibly HFCS.

* Tip: rinse canned beans and veg thoroughly to remove as much excess salt or sugar as possible. Or don’t – cook them fresh instead

There are many other places that sugar can lurk without you realising it. Check labels, and don’t be afraid to ask about dishes in a restaurant if you are being careful about your sugar intake. If you have been surprised by the sugar content of certain products let us know in the comments below.

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