15% off €35 OR 20% off €40


15% off €35 OR 20% off €40


🏷️ Buy 1 Get 1 Free☀️ Summer ShopOffersOffers HubBuy One Get One 1/2 PriceSave up to 1/2 priceBuy 1 Get 1 Free25% off Online Only OfferOutletFree gift with purchase2 for €61 Mix & MatchShort DatedVitamins & SupplementsVitamins & Supplements HubVitamins & Supplements Shop AllCBDCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGlucosamineGlucomannanSeaweed, Kelps and AquaceuticalsDigestive EnzymesSaw palmettoCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesValerianRescue RemedyAshwagandhaEchinaceaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesVegan Vitamins & SupplementsBuy One Get One 1/2 PriceBuy 1 Get 1 FreeSave up to 1/2 priceHolland & BarrettVitabioticsSolgarNew NordicBetterYouBioglanNatures AidGrass & Co.PE NutritionNature's WayDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink HubFood & Drink Shop AllVegan FoodHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyJams & ChutneysNut ButtersSpreadsPateTeas & Hot BeveragesShop all Teas & Hot BeveragesTeaCoffee & Coffee SubstituteMushroom DrinksDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsNutsDried FruitSeedsMixesSuperfoodsShop all SuperfoodsSpirulinaSuperfood PowdersGoji BerriesBaobabMoringa PowderChia SeedsSnacksShop all SnacksProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsSavoury SnacksSweet SnacksSnack BarsCrisps & ChipsFlapjacksPopcornFood CupboardShop all Food CupboardCondiments & SaucesApple Cider VinegarSuperfoodsBreakfast CerealsHoney, Jams & SpreadsTinned FoodsRice, Pasta, Pulses & GrainsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsDrinksShop all DrinksKombuchaNatural Energy DrinksJuicesSoft DrinksWaterAlcohol Free DrinksCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksNutritionally Complete FoodBuy One Get One 1/2 PriceSave up to 1/2 price25% off Online Only OfferHolland & BarrettNaturyaPukkaHeath & HeatherGrenadeMeridianTwiningsOptimum NutritionNakdLinwoodsGluten FreeDairy FreeEgg FreeWheat FreeMilk FreeMustard FreeCelery FreeFish FreeSulphites FreeCrustaceans FreeNew inSports NutritionSports Nutrition HubSports Nutrition Shop AllProteinShop all ProteinClear ProteinProtein VeganMeal ReplacementsWhey ProteinMass GainersDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneSports CollagenBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutAmino Energy DrinksAmino Energy PowdersIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsBCAAL-LysineGlutamineArginineCreatineShop all CreatineCreatine PowderRehydrationShop all RehydrationElectrolytesEnergy GelsVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossKetoSave up to 1/2 priceBuy One Get One 1/2 Price2 for €61 Mix & MatchPE NutritionOptimum NutritionUSNGrenadeApplied NutritionPhDFoodspringSiSHuelYfoodDairy FreeGluten FreeSugar FreeSoya FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeNew inBeautyBeauty HubNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareCBD BeautyHair Skin & NailsShop all Hair Skin & NailsNail ConditionsSkin ConditionsCollagenWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesMakeupElectrical WellnessSexual WellnessSave up to 1/2 priceBuy 1 Get 1 FreeBuy One Get One 1/2 PriceDr OrganicFaith in NatureWeledaNaturtintTisserandMiaromaQ+AEthiqueTrilogyChilds FarmAlcohol FreeParfum FreeParaben FreeSLS FreePalm Oil FreeGluten FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeNew inWeight ManagementWeight Management HubWeight Management Shop AllSlimming TabletsFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesWeight Management ShotsDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportBuy One Get One 1/2 PriceSave up to 1/2 price2 for €61 Mix & MatchGrenadeOptimum NutritionHolland & BarrettPulsinPhDEat WaterUSNNatures AidSlimExpertNew NordicDairy FreeGluten FreeSugar FreeWheat FreeNew inHealth & WellnessShop all Health & WellnessJoints Bones & MusclesGut HealthShop all Gut HealthGut Health FoodGut Health SkincareHair Skin & NailsShop all Hair Skin & NailsNail ConditionsSkin ConditionsCollagenStress AnxietyShop all Stress AnxietyEnergy SupportSleep & RelaxationShop all Sleep & RelaxationRelaxationFood & DietShop all Food & DietKeto FoodMenopauseBuy One Get One 1/2 PriceBuy 1 Get 1 FreeSave up to 1/2 priceHolland & BarrettDr OrganicVitabioticsNaturtintWeledaSolgarNew NordicHeath & HeatherOptimum NutritionEthiqueDairy FreeGluten FreeParaben FreeSLS FreeAlcohol FreeParfum FreeSugar FreeWheat FreeEgg FreePeanut FreeNew inShop for your WellnessWomen's HealthMenopauseSkincareJoints, Bones & MusclesGut HealthHair, Skin & NailsImmunitySleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartEnergyLow Mood & DepressionEye HealthSexual HealthLearn about WellnessWomen's HealthPeriod & Cycle HealthMenopauseImmunityGut HealthFood & DietJoints, Bones & MusclesSports & FitnessSleep & RelaxationHair Skin & NailsAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

8 easy ways to cut down on sugars and sweeteners for a healthier lifestyle

Brown and white sugars
We all know that cutting down on refined sugar and artificial sweeteners is good for our health and our waistlines. But how exactly can you make meaningful changes to your sugar intake without missing out on your favourite foods and flavours? There’s never been a better time to reduce your sugar intake.

Healthy reasons to reduce your sugar intake

For most people, a little bit of sugar is no risk to health. But the problem starts when we over-consume sugar on a regular basis. This is very easy to do, often without realising it. The amount of sugar in everyday food and drink has sky-rocketed in recent years, meaning that current generations eat more sugar than their grandparents (even if they don’t intend to). Sugar is in so many foods, drinks, and snacks, including some surprising savoury foods like bread and sauces. Sugar is pure carbohydrate, which means it carries a significant calorie load for very little volume. Plus, sugary foods often leave us craving more so it’s very easy to over-indulge. Over time, excess sugar can lead to tooth problems, diabetes, and can contribute to obesity and associated diseases. It makes sense to be aware of your sugar intake and take steps to minimise it when you can. Handpicked content: A guide to sugar

8 easy ways to cut back on sugar and sweeteners

1. Swap out sugary cereals

Most boxed cereals are a hidden source of sugar, leading to a lot of people eating sugary cereal, with milk, plus fruit juice (all sources of sugar) for breakfast. Instead, choose natural options like porridge made from plain rolled oats, or homemade muesli where you control the add-in extras (try shredded coconut or chopped nuts, and leave out the dried fruit). If you enjoy cereal, choose a low-sugar breakfast cereal or plain wheat option (check the label for wheat and no sugar). But breakfast doesn’t have to be sweet at all. How about trying a savoury start to the day, with eggs or an omelette, tomatoes, spinach and a slice of rye bread if you need it. Many people find a savoury breakfast sets them up for better food choices throughout the day. Handpicked content: Three easy but delicious porridge oat recipes

2. Smarter sweets

If you feel the need for a sweet treat after dinner, use smart swaps to cut down on sugar but not on taste. Try creamy real Greek yoghurt or coconut yoghurt with berries and a sprinkle of seeds. Or make home-made ice-cream by blending protein powder with ice, dairy-free milk, and a pinch of xantham gum. Save the sugarier desserts as a once-a-week treat, rather than a regular habit. Handpicked content: Healthy vegan brownies

3. Don’t drink your sugar

Lots of popular hot and cold drinks contain frightening amounts of sugar. Fizzy drinks, energy drinks, fruit juices, smoothies, and fancy coffees can contain more than 30g sugar. Replace your favourite with a healthier option, or rethink your regular order. Instead of fizzy pop, try adding fresh fruit or sugar-free squash to fizzy water. Instead of a sugary latte or frappuccino, try cutting down on the milk, and using a natural sweetener like Stevia or Sukrin Gold. Remember that sugar comes in many forms, not just syrup and table sugar. Fruit in smoothies and juices contains hefty amounts of fructose, and all that milk in your favourite coffee is a lot of lactose (milk sugar). Handpicked content: How many calories are in your alcoholic drink?

4. Slow down the fruit sugar

Sugar from fresh fruit is a healthy choice because it comes with vitamins, minerals, and fibre. You can help your body cope with a dose of fruit sugar by pairing it with a little healthy fat. Some great combinations are apple slices with almond butter, sliced banana on top of coconut yoghurt with cinnamon, or berries and dark chocolate.

5. Drink more water

Eating sugary snacks can become a habit that we do without thinking. Next time you feel the need to reach for something sweet, have a drink instead. Most of us are slightly dehydrated during the day, and it’s easy to mistake thirst for hunger. Plain water is best, but you could also try a cup of herbal tea or green tea. Sweeter flavours of herbal tea, like liquorice, can also help satisfy a sweet tooth.

6. Get to grips with food labels

If you don’t already read labels on foods, drinks, sauces, dressings, and condiments, then it’s good to start. Sugar can be listed in lots of different ways, including fructose, high fructose corn syrup, dried cane syrup, fruit juice concentrates, molasses, agave, brown rice syrup, and sucrose to name just a few. Anything ending in —ose is a sugar. Handpicked content: Healthy vs unhealthy sugars

7. Get more ZZZs

The simple act of getting more good quality sleep will help you cut back on sugar. Ever noticed how your sweet tooth seems out of control when you haven’t had enough sleep? It’s a fact that most of us gravitate towards sugary comfort foods when we are sleep-deprived. Instead of trying to get a quick hit of energy from sugary food, boost your energy levels by sleeping. That’s what your body really wants.

8. Reorganise your kitchen and work space

Our environments can be a powerful factor in our eating habits. If you can’t banish all sugary snacks from your house or work space, try a quick reshuffle to minimise temptation. At home, store sweet treats out of sight or in hard to reach places, so that it’s more difficult to get them. At work, don’t keep sweets and quick-grab snacks in glass containers on your desk; keep them in your drawer. If your work reception (or a colleague’s work station) has sugary snacks on it, take a different route. Make it easy for yourself to battle those cravings. Handpicked content: Top tips for healthy meal planning Shop Food & Drink

Related Articles

  • Visa
  • MasterCard
  • AmericanExpress
  • PayPal
  • Facebook
  • Twitter
Copyright © Holland & Barrett Limited, 2024. All rights reserved. hollandandbarrett.ie is a trading name of Holland & Barrett Limited. Registered office: 45 Henry Street, Dublin, Dublin 1, D01 E9X8. Registered in Ireland: Company no. 79819. Registered VAT no. 4682002U.