Picture this: a world where your energy levels are high, your cravings are under control, and you’re finally making headway toward your health goals. In this journey, every bite you take is a step towards better health, especially if you have a low sugar tolerance.
Today, I’m sharing ten game-changing food hacks that could reshape how you eat, what you eat, and how you feel. These are practical, straightforward swaps and choices that have the potential to cut down inflammation, balance your blood sugar, and help you avoid the pitfalls of hidden sugars. Ready to learn how to swap unhealthy oils, embrace the right kinds of fats, and make the most out of what you find in the supermarket? Let’s dive in.
1. Ditch Seed Oils for Healthier Alternatives
Did you know that "vegetable oil" has absolutely nothing to do with vegetables? Seed oils, including corn, soybean, and sunflower oils, are packed with omega-6 fatty acids, which can fuel inflammation. Ideally, our omega-6 to omega-3 balance should be around 1:1, but in some seed oils, it can reach up to 2000:1! This imbalance promotes inflammation, and for those with a low sugar tolerance, inflammation worsens insulin resistance, making blood sugar management even harder. Instead, swap these oils for extra virgin olive oil, which is anti-inflammatory and packed with heart-healthy monounsaturated fats. Coconut oil is another excellent choice—it contains medium-chain triglycerides (MCTs), which some studies suggest may help protect brain health and even play a role in slowing dementia.
2. Choose Organic Fruits with Edible Skins
If you eat the skin of a fruit, such as apples or grapes, go organic whenever possible. The skins are exposed to pesticides that are difficult to wash away, even with thorough cleaning. When it comes to fruits like bananas or avocados—where you peel away the skin before eating—going organic is less crucial. But for everything else, if you have a low sugar tolerance, minimising exposure to harmful chemicals can support your body's ability to process nutrients without added stress.
Buying organic apples is like a workout for your wallet—but hey, if you’re eating the peel, it’s worth the squeeze! Just think of it as building 'financial endurance.'"
3. Focus on Low-Sugar Fruits Like Berries
Forget the idea that all fruits are created equal! The 5 fruit a day message, while beneficial, is so far off the mark. The whole '5-a-day' message is a nice start, but it's definitely not a blank canvas. Some fruits help weigh loss and part of the strategy, like berries and avocado, strawberries etc, while others are splashing sugar all over the masterpiece! They are natures candy.
While fruits contain essential nutrients, some varieties pack a sugary punch. Bananas, for instance, are high in natural sugars, almost equivalent to a chocolate bar in sugar content. If you’re managing your sugar intake, opt for berries instead. They’re rich in fibre, antioxidants, and have a far gentler impact on blood sugar. Plus, they’re excellent for dental health. Always choose organic if you can, as berries tend to carry higher pesticide residues.
4. Skip the Cereals—They’re Sugar in Disguise
Cereal may seem like a convenient breakfast option, but in reality, most cereals are nearly 80% carbohydrate by volume, meaning 80% of it converts to sugar in your body. Just 60 grams of cornflakes can spike your blood sugar like 18 teaspoons of sugar would. And it’s not just cornflakes—almost all cereals, even the ones marketed as "healthy," will give you that same sugar surge. For anyone with a low sugar tolerance, cereals can be one of the worst ways to start your day.
5. Avoid Fruit Juices—They’re Not Much Better Than Soda
Sure, whole fruits are generally good for you, but their juice counterparts? Not so much. When fruits are juiced, all the fibre is left behind, turning the juice into a sugar bomb. A 250ml glass of orange juice packs the same sugar content as a can of Coke—about 6 teaspoons! Fibre helps slow down sugar absorption, so without it, your blood sugar spikes fast. Skip the juice and eat the whole fruit instead, especially if you're managing your blood sugar levels.
6. Butter Over Margarine—Embrace the Fat
Margarine was once touted as a healthier alternative to butter, only for scientists to realise that its trans fats were incredibly harmful. Today’s spreadable margarines may seem better, but they’re often packed with seed oils. If you’re looking for a healthy fat to cook with, go for real butter. It’s natural, has a balanced fatty acid profile, and satisfies hunger better, reducing cravings later on. If you prefer softer butter, microwave it briefly or let it sit at room temperature for a bit.
7. Go Organic with High-Pesticide Foods
While going organic isn’t always budget-friendly, there are some foods where it really matters. The "Dirty Dozen" list—fruits and vegetables with the highest pesticide residues—includes tomatoes, strawberries, and spinach. For these foods, prioritise organic. For the rest, wash with a mixture of water and vinegar to help remove surface pesticides. Pesticides are designed to withstand rain, so simple rinsing may not be enough.
8. Don’t Fear Fat—Be Wary of Sugar Instead
In weight management, sugar is the real villain, not fat. Fat is essential for our body and brain functions, whereas there’s no dietary requirement for added sugar. "Low-fat" or "zero-fat" products are often loaded with sugars to compensate for lost flavour. When it comes to yoghurt or mince, choose the full-fat versions—they’re more satiating, which means you’re less likely to overeat. Remember, it’s the mass of food you eat, not just the calories, that keeps you full.
9. Frozen Vegetables: A Nutrient-Packed and Budget-Friendly Option
Frozen vegetables have a bad reputation, but they’re often just as nutritious, if not more so, than fresh vegetables. Fresh veggies are often picked before they’re fully ripe, losing some of their nutrient value on the way to the supermarket. In contrast, frozen veggies are flash-frozen at their peak, preserving all their nutrients. Plus, they’re cheaper, last longer, and are often more versatile in cooking. Save money on fresh produce by opting for frozen, and use those savings to buy organic where it counts.
10. Invest in Quality Food—It’s an Investment in Your Health
Eating better may cost a little more at the outset, but as you follow these tips, you’ll find you’re snacking less and wasting less food. Over time, your total grocery bill may even go down. Food is a crucial investment in your well-being, and quality counts. Historically, people spent around 30% of their income on food; today, that’s down to around 11%.
Imagine if your car ran on 11% of its recommended oil? Yup, that’s the modern diet for you. Bacon and eggs might cost more than cereal, but consider it 'premium fuel' for your body."
Ah but, aren’t all tips suppose to be. Food hacks, not financial advice? let's finish on the bacon, and this one doesn’t cost any more at all in the UK always look for bacon that is nitrate free, as there is lots of research suggesting nitrates in bacon and other process meets can cause cancer. When you read those headlines about process about meats causing cancer they are totally missing the point. We designed to be meet we have done for thousands, millions of years but with no issue it’s only when big corporate started to mess with the meet that potentially we run into a problem, and one problem is undoubtably nitrates. All supermarkets these days that is nitrate free to go out and It doesn’t at the moment seem to be premium in price, just less pink.
