How to plan a low sugar menu – Bar & Kitchen

How to plan a low sugar menu

How you store and dispose of fat, oil and grease matters as much as how you use it in your kitchen.
“76% of consumers are actively trying to reduce or moderate their sugar consumption.”
- GlobalData, 2021
1

Breakfast

Pick unsweetened or low sugar cereals and breakfast spreads and avoid serving cereal bars as they are generally high in sugar. Fat-free yogurt and low fat products such as muffins, cereal bars and dairy products are not as healthy as they appear because manufacturers often add sugar to replace the fat. Grapes, mango and bananas are naturally high in sugar, so instead offer raspberries, blackberries and strawberries.

2

Lunch

Highly processed bread can hide high levels of sugar, therefore inspire customers with healthy sandwiches using alternative breads such as wholemeal and rye. Opt for no-added sugar options when it comes to soups or canned products such as baked beans and sauces. Check labels if you aren’t sure: if sugar is in the first four ingredients, then it’s best avoided. Look for “Carbohydrates of which sugars” too: more than 22.5g per 100g is high, and 5g or less is low.

3

Dinner

A burger might not appear to be high in sugars however, as with many savoury foods, it hides unassumingly within the bread, the sauces and the meat itself. Ketchup, BBQ sauce, salad dressings, chilli sauce and salsas are all high sugar. Use salad and spices to create flavour. Even the Mediterranean diet can be guilty of a high sugar content, with just one portion of tomato-based pasta sauce containing up to one-third of the daily recommended allowance. Make it fresh so you control the sugar content.

4

Snacking

Replace sweet with savoury snacks, such as pitta and hummus, unsweetened popcorn, roasted nuts, or cheese and crackers. Limit dried fruit as it is high in sugar, despite being nutritious.

Provide your customers with an alternative to sugar with their tea or coffee and offer honey or natural sweeteners instead.

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