Are all sugars created equal?

We’re rounding off a great week of healthy choices and heading into the weekend every inch a gung-ho nutritionist. From overnight oats and avocados to whole grains and homemade hummus, we’ve ticked all the boxes and even found time for a walk or two! Then Sunday rolls around and an irresistible craving for something sweet threatens to unravel our best intentions, doubling the week’s calorie intake in one sitting. Ironically enough, many people actually reward themselves for healthy choices by indulging in an unhealthy snack.

So, what to do when a sugar craving stops by uninvited, and carrot sticks just will not cut it?

Exit refined sugars. Enter natural sugars.

You guessed it. It’s all about the type of sweetness. After all, sweets are one of life’s pleasures, and complete deprivation typically backfires. The trick is making smart choices and substitutions, taking advantage of naturally sweet and simply delicious foods. And we’ll give you a hint; you probably won’t find these foods down the confectionery aisle.

The 101 of healthy sugars is fresh fruits. They are full of natural sweetness and can satisfy your sugar passion, so keep your fridge full. Fruit salad is worth the prep time, and we think it deserves a comeback. Make a little in advance so the flavours combine and add some fresh lemon juice and honey for a quick syrup, or top with plain Greek yoghurt. Most fruits freeze well, so keep the summer vibes going year-round with a supply in your freezer. Frozen grapes are a frosty and delicious substitute for candy, or make your own real-fruit ice cream by throwing some frozen fruit into the blender along with a dollop of Greek yoghurt. For the winter months, baked apples or pears with currants and cinnamon make a warming dessert, and you can add toasted rolled oats for a bit of crunch. Grilled stone fruits are another hearty (and healthy) treat, as well as a great way to use up the leftover heat on your grill. Just sprinkle with a little raw sugar and the natural sugars will caramelise and make a satisfyingly sweet syrup.

Homemade desserts and sweets are often heavy on carbs, so have a go at lighter substitutions. Banana bread is equally suited to breakfast or an afternoon snack and, we happen to know of a tried-and-true flourless version. Believe it or not, you can even make an indulgent chocolate mousse that will satisfy the worst cravings and is low on calories but high on flavour thanks to Greek yoghurt. And for those of us who cannot survive without a little chocolate now and again, look for dark chocolate with higher cacao percentages which typically indicates less processing and refined sugars. Yes, it is more expensive, but it’s worth it – there is a reason cacao was used as a currency!

When you have cleared away the Sunday roast this weekend and you’re ready for the next course, upstage your sugar craving and let the spotlight shine on desserts and sweet treats that have all of the enjoyment, and none of the guilt. You really can have your cake and eat it too.

Recipe Inspirations

 

Homemade Twix Bars

Greek Yoghurt Chocolate Mousse

Flourless Banana Bread

Chocolate Fudge Cake

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