Could YOU ditch sugar like Kate Hudson? Make these 20 simple swaps to your diet without the Hollywood budget

  • To ensure she feels good, Kate has dropped sugar from her diet 
  • Research by Denplan shows nearly half of Britons think wine has no sugar
  • Nutritionist Angela Dowden has devised a sugar swap system for FEMAIL 

Sugar is the ultimate diet sinner of 2015, but cutting it out completely without a personal chef at your disposal is harder than it sounds.

Relegated to our ingredient black-list, the sweet stuff has been publicly cast aside by celebs from all over the world, and even Hollywood megastar Kate Hudson revealed that dropping sugar from her diet is the secret to her healthy lifestyle and enviable looks.

FEMAIL has worked with registered nutritionist Angela Dowden to create top tips and a guilt-free sugar swap system that still allows cravings to be satisfied.

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To ensure she feels as good on the inside as she looks out, Hollywood actress Kate Hudson has adopted a healthy lifestyle and has cut out sugar from her diet

Speaking during the launch of her latest fashion campaign for Jimmy Choo, 36-year-old Kate said: 'I would say cutting sugar, or at least being aware of how much you are ingesting in a day and limiting it, that was an eye opener for me,' she said.

'I realised I was craving it like an addict around 4pm every day. I would crave something sweet and it hit me how much sugar we really eat.'

Recent research from Denplan showed that one in five (21 per cent) of us don't believe chocolate contains sugar, with the same amount (22 per cent) thinking biscuits are sugar-free too.

Have your cake and eat it too: Nutritionist Angela Dowden has devised a guilt-free sugar swap system for Femail that that still allows you to satisfy your sugar cravings

Have your cake and eat it too: Nutritionist Angela Dowden has devised a guilt-free sugar swap system for Femail that that still allows you to satisfy your sugar cravings

DANGER FOOD AND DRINKS 

Other food and drinks which respondents believed were free of sugar included:

Sweets (20%)

Hot chocolate (30%)

Fruit (40%)

Spirits (58%)Fizzy drinks (20%)

Sports drinks (26%)

Energy drinks (28%)

Drinkers are not immune from sugar ignorance either, with almost half (47 per cent) of respondents believing that neither wine or beer contain sugar. 

Over a third (38 per cent) of people asked did not know that fruit juice contained sugar, despite warnings from Action on Sugar that many juices contain at least six teaspoons of sugar - more than cola.

But is a life without sugar even in the realms of possibility for us normal people? 

The ones who can't afford to stock their cupboards with coconut nectar and quinoa essence?

We've asked the dental experts at Denplan for their advice for sugar savings on a budget:

MAKE IT YOURSELF 

It sounds simple, but try to only eat or drink things you've made yourself so that you know exactly what's in them. 

Though they might seem healthy, pasta sauces and soups can contain sugar. Make your own for a better taste and fewer calories

EAT FRUIT 

Even though they contain fructose, a natural sugar, don't avoid fruit altogether. 

The sugar in whole fruits is naturally-occurring in its original state, and fruit is packed with fibre. 

DON'T DRINK JUICE 

However, steer clear fruit juices and smoothies, juicing or pureeing fruits removes their beneficial fibre value

ALWAYS HAVE FRESH 

The same applies to dried fruit too – although they contain a fair amount of fibre, they're high in sugar and calories and can stick to your teeth which can cause tooth decay between meals

HAVE HEALTHY DESSERTS

You can still have desert and stay sugar-free! Ditch ice creams in favour of plain yoghurt and fresh fruit. You'll get your sweet fix but without the added guilt.

SAY NO TO BISCUITS

Stock your desk up with vegetable sticks, hummus, nuts, cheese and plain rice cakes, so you're not reaching for the biscuit tin at work

Fruit juice counts as the more harmful 'free' or added sugar source, as the natural sugars it contains are no longer safely enclosed within the cell structure of the whole fruit

Fruit juice counts as the more harmful 'free' or added sugar source, as the natural sugars it contains are no longer safely enclosed within the cell structure of the whole fruit

Ditch balsamic vinegar (left) in salads and have French dressing instead (right)
Ditch balsamic vinegar (left) in salads and have French dressing instead (right)

Ditch balsamic vinegar (left) in salads and have French dressing instead (right)

Nutritionist Angela Dowden told FEMAIL that over 10 per cent of the sugar in our diet comes from our favourite tipples.

'Surprisingly over 10 per cent of the sugar in our diet comes from alcoholic drinks and Baileys is a major culprit. Go for dry wines or spirits with slimline mixers instead,' she suggested. 

Here, with some help from Angela, FEMAIL has 20 different sugar swaps that will make your diet healthier.

DO THE SUGAR SWAP: 20 SIMPLE WAYS TO CUT DOWN SUGAR CONSUMPTION

Original: 200ml glass of orange juice (18.4g sugar, 85 calories) 

Swap: Two clementines (10.4g sugar, 50 calories)

Sugar saving: Two teaspoons. 

Original: 75g slice of Waitrose lemon tart (22.3g sugar, 356 calories)

Swap: Pancakes with lemon juice and sprinkled granular sweetener to taste (8.4g sugar, 222 calories) 

Sugar saving: Three and a half teaspoons. 

Original: Mcvities milk chocolate digestive (4.9g sugar, 83 calories) 

Swap: Kallo Organic dark chocolate rice cake thin (2.6g sugar, 55 calories) 

Sugar saving: Half a teaspoon. 

Original: Slice of jam and buttercream victoria sandwich (17.8g sugar, 216 calories) 

Swap: Cream horn (8.7g sugar, 197 calories) 

Sugar saving: Two teaspoons

Original: 60g serving Blue Dragon oyster and spring onion sauce (10.8g sugar, 61 calories) 

Swap: Dash (10ml) of light soy sauce (1.2g sugar, 5 calories) 

Sugar saving: Two teaspoons  

Original: Snickers bar (21.7g sugar, 245 calories)

Swap: Slice of toast spread with a 15g spoon Nutella (9.9g sugar, 174 calories) 

Sugar saving: Three teaspoons

Original: 295g serving Campbell’s condensed cream of tomato soup (12.8g sugar, 140 calories)

Swap: 300g New Covent Garden wild mushroom soup (2.7g sugar, 81 calories) 

Sugar saving: 1 and a half teaspoons 

Original: 330ml Old Jamaican Ginger beer (52.8g sugar, 211 calories) 

Swap: 330ml low calorie ginger ale (0.5g sugar, 5 calories) 

Sugar saving: 12 ½ teaspoons 

Original: Cup of tea with milk and sugar (9.1g sugar, 44 calories)

Swap: Cup of tea with a two sweeterners such as Canderel tablets (1.2g sugar, 12 calories)

Sugar saving: Two teaspoons. 

Original: Cheddar and pickle sandwich (7.5g sugar, 422 calories)

Swap: Prawn sandwich (2.4g sugar, 392 calories) 

Sugar saving: One teaspoon 

Original: 125g pot of low fat raspberry yogurt (16.5g sugar 126 calories) 

Swap: 125g fat free Greek yogurt with 80g raspberries and Stevia sweetener to taste (7.8g sugar 92 calories) 

Sugar saving: Two teaspoons

Original: Medium (400ml) McDonalds banana milk shake (49g sugar, 386 calories)

Swap: 400ml Yazoo banana flavour milk drink (38.4g sugar, 240 calories.) 

Sugar saving: Two and a half teaspoons  

Original: 50ml Irish cream (9.8g sugar, 166 calories)

Swap: 250ml can slimline gin and tonic (trace sugar, 94 calories) 

Sugar saving: Two and a half ½ teaspoons 

Original: 30g Blue Diamond honey roast almonds (5.8g sugar, 180 calories) 

Swap: 30g KP salted peanuts (1.6g sugar, 177 calories) 

Sugar saving: One teaspoon. 

Original: 40g Cheerios (8.3g sugar, 151 calories) 

Swap: 40g Shreddies (6g sugar 148 calories) Without milk.

Sugar saving: Half teaspoon (without milk) 

Original: Tall Starbucks Chai latte (31.3g sugar, 179 calories) 

Swap: Tall Starbucks Caffe latte (12.8g sugar, 148 calories) 

Sugar saving: Four and a half teaspoons 

Original: Two 50ml scoops Ben and Jerry’s Cookie Dough (21g sugar, 230 calories)

Swap:Two 50ml scoops Haagen Daz Vanilla (12.3g sugar, 216 calories). 

Sugar saving: 2 teaspoons

Original: 250ml glass of Volvic Touch of Fruit Strawberry (24g sugar, 100 calories) 

Swap: Oasis Summer Fruits (20g sugar, 86 calories). 

Sugar saving: One teaspoon

Original: Sainsbury’s ginger snap (3.4g sugar 46 calories) 

Swap: Nairn’s Stem ginger oat biscuit (1.7g sugar, 44 calories). 

Sugar saving: Half teaspoon  

Original: Two tablespoons Tesco Finest Balsamic dressing (5.4g sugar, 114 calories) 

Swap: Two tablespoon Tesco Finest French dressing (2g sugar, 110 calories). 

Sugar saving: Quarter teaspoon. 

 

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