How to beat the sugar rush: Tips for a healthier diet

The school year has just started, and I have already noticed that my children are consuming more and more sugar. A sweet bun here, some wafers from a friend, dessert at grandma’s house — they always desire something sweet for their second breakfast. That's why I suggested a simple apple cake without any added sugar. They were delighted to take it to school as well.

Research shows that we have too much sugar in our diet, affecting children and adults. Excess sugar can lead to overweight, obesity, diabetes, high blood pressure, and high cholesterol, increasing the risk of heart diseases. Despite this knowledge, reducing sugar intake is not easy.

Reducing sugar in your diet requires daily attention; even small changes matter. What do dietitians recommend paying attention to?

• Read labels. Choose products with lower sugar content. Be cautious of items labelled "no added sugar" because sugar might be listed under other names such as sucrose, glucose-fructose syrup, or corn syrup.
• Cut out sugary drinks. In addition to sugar, they contain a range of other substances. The best alternative is water, as it contains no additives.
• Replace sweets with fresh or dried fruits, nuts, seeds, and kernels. Another step is to replace sugar with spices such as turmeric, cinnamon, ginger, and vanilla, which can add a sweet flavour to dishes.
• Use natural sweeteners like stevia or xylitol but in moderate amounts. These are also suitable for homemade cakes.

Autumn is the time for apple pies. These baked goods can be made with little sugar or by substituting it with sweeteners. Naturally sweet fruits can ensure that no one even realises they have no sugar! My husband and children were thrilled with the taste of this simple cake with fruits and nuts.

Ingredients:

• 3 apples
• 200 grams of whole wheat flour
• 2 teaspoons cinnamon
• 1 teaspoon baking powder
• ½ teaspoon baking soda
• 15 grams of wheat bran
• 140 grams xylitol
• 70 grams of chopped walnuts or hazelnuts
• 200 millilitres of unsweetened almond milk
• 1 egg
• 60 millilitres oil

Preparation:

          
1. Peel the apples, remove the cores, and cut them into pieces.
2. Pour the almond milk into a bowl, add the egg and oil, and mix until combined.
3. In another bowl, pour in the flour, add the baking powder, baking soda, cinnamon, bran, xylitol, and nuts, and mix.
4. Add the wet ingredients to the dry ingredients and briefly mix with a spoon until combined. Add the chopped apples and mix again.
5. Transfer the batter to a loaf pan (30x13 cm) lined with parchment paper and smooth the top.
6. Place it in a preheated oven. Bake at 175 degrees Celsius using the top-bottom function for about 60 minutes.

Let it cool slightly, then serve. The cake has a lovely, moist texture and a delicious natural sweetness. Perfect for a guilt-free treat!