http://www.bbcgoodfood.com/howto/guide/truth-about-sugar
Making a few adjustments to your diet can help you cut down on unnecessary sugar consumption:
Reduce the sugar you add to hot drinks. Do this gradually to give your taste buds time to adjust. Try adding a sprinkle of cinnamon to cappuccino or hot chocolate, cinnamon helps stabilise blood sugar levels and adds flavour without the sweetness.
Avoid low-fat ‘diet’ foods which tend to be high in sugars. Instead have smaller portions of the regular versions.
Be wary of ‘sugar-free’ foods. These often contain synthetic sweeteners like sucralose, saccharin and aspartame. Although these taste sweet, they don’t help curb a sweet tooth so they tend to send confusing messages to the brain, which can lead to over-eating.
Balance your carb intake with lean protein like fish, chicken and turkey – protein foods slow stomach emptying, which helps manage cravings.
Swap white bread, rice and pasta for wholegrain versions like oats, granary and wholemeal breads, brown rice and pasta.
Reduce the sugar in recipes and add spices to boost flavour and taste.
Stick to one glass of fruit juice a day (or dilute it) and keep sweet soft drinks and alcohol for the weekends. Enjoy herbal teas or water with slices of citrus fruits.
For a pick me up, have a piece of whole fruit with a handful of nuts or a small tub of plain yogurt. Both contain protein which helps balance blood sugar and energy levels.