I struggle to reduce my sugar intake. Can you offer any suggestions?

Cutting down carbohydrate intake to control blood sugar levels and weight is often not as simple as it sounds. Of course, the amount of carbohydrates in your diet, and the type, are the most significant dietary factors that cause blood sugar fluctuations. So any food that is starchy (bread, cereals, potatoes, rice, beans, noodles, pasta) or sweet (fruits, juices, syrup, confectionary, soft drinks, ice-cream) will directly impact your blood sugar level after they're eaten.

The difficulty is that while some foods many not taste particularly sweet, they can still contain high amounts of natural sugar. These hidden 'carbs' have the potential to put your sugar balance into disarray, and are commonly the culprits to failed success in low-carb dieting.

What to look out for:

• certain healthy foods need to be 'budgeted' due to their unsuspecting carbohydrate content. These include milk, carrots, tomatoes, tart fruit juices such as grapefruit and even lemon juice. Freshly squeezed juices offer antioxidants and limited fibre, but are high in carbohydrates so have to be balanced with protein-rich foods.
• Be aware of no-added sugar ice-cream and yoghurt that provide carbohydrates in their milk sugar content (ie; lactose). You must count these carbs into your total daily intake.
• Other 'light' foods which have lower caloric content may have replaced sucrose, corn syrup etc for honey, apple sauce, fruit juice concentrate, rice syrup and so forth. These are still carbohydrates that can affect your blood sugar. Unfortunately, sugar alcohols (such as sorbitol) are high in calories even though they provide negligible sugar effect. Remember that 'sugar free' doesn't mean calorie-free.
• Fat such as oil, butter, margarine and mayonnaise won't impact blood sugar but obviously the bread or vegetables you spread these on do count. In my view, vegetables are worth 'splurging on', even with your evening meal due to their high nutritional content and fibre, as well as nuts. If your diet is strict, ensure you factor this carb content into your daily count.
• A word on artificial sweeteners: While they are great in providing calorie free sweetness, some research has show that when carbohydrate cravings aren't satisfied, artificial sweeteners may increase the desire for starch or sweet food. Your best bet is to allow yourself some real carbohydrates as treats to avoid this – popcorn, fruit or flavoured rice cakes.  If you accidentally overload, go for a power walk and burn this energy off!
• Lastly, don't be too proud to trick your tastebuds! 'Sweeten' breakfast cereal, or warm beverages with cinnamon which may actually help lower blood sugar levels.