I can't have any form of artificial sweetener because they give me migraines. Can you please tell how I can reduce my sugar-based snacks, whilst staying away from sweeteners?
The artificial sweetener most likely to cause an adverse reaction is Aspartame. The good news is that you can manage your calories and your sweet tooth without consuming Aspartame. It just means you need to carefully check food labels to make sure it is not on the ingredient list.
Artificial sweeteners all have a code number so when you are checking for them on food label look for 950 Acesulphame K (Ace K); 951 or Aspartame (used in Equal and Nutrasweet); 952 Cyclamate (Sucaryl, Sweetex); 954 Saccharin (Sugarine and Sugarella); 955 Sucralose (Splenda) and 961 Neotame.
Reduced fat yoghurts that don’t contain artificial sweeteners are higher in calories, but they’re still low compared to the calories in cake, doughnuts or a bag of lollies. Nature’s sweetest foods are fruit and eating fruits that are ripe and in season will help satisfy a craving for something sweet. You can also try using spices such as cinnamon, nutmeg and ginger to flavour stewed fruit.
If you would like to learn more about food allergies and food intolerance then the book Friendly Food
, which is published by Sydney’s Royal Prince Alfred Hospital Allergy Unit, is a great resource. You can order it directly from them here
Make sure you see your GP if your migraines continue.
Are you Australia's healthiest eater? Try the Healthy Eating Quiz developed by the School of Health Sciences in the Faculty of Health at the University of Newcastle.
Dr Clare Collins is a Professor in Nutrition and Dietetics at the University of Newcastle and consultant for The Biggest Loser