In the not so distant past, consuming too much fat was considered a major catalyst in the decline of one’s health. However, in recent years, medics and researchers alike have taken a bit of a U-turn, deflected the focus off fat and declaring war on sugar – blaming it for a host of health problems and highlighting its part in the current obesity crisis.

In general, the overconsumption of anything will never do us any favours, but a poor diet and the overindulgence of sugar has long been the number one risk factor for developing diabetes.

The most common form of diabetes is type 2 and this develops when the body does not produce sufficient insulin to function properly. Insulin is a hormone which helps with the breakdown of sugars and carries them from the bloodstream into the cells. If continuous overconsumption of sugar occurs, we put our insulin supply under severe pressure and leave ourselves at risk of developing diabetes. As well as regular exercise, establishing and maintaining a healthy diet can be the most beneficial way to avoid or control type 2 diabetes. Cutting down on sugar can drastically improve our health, while also aid in encouraging a healthy weight.

Even without having a major risk of developing diabetes, we all need to be aware of hidden sugars in our food. We know that biscuits or cakes are laden down with sugar, so we can consciously choose how much of these we eat.

However, it’s the hidden sugar in our food which is the real problem. Many of our everyday foods, such as yoghurts, breakfast cereals and sauces are loaded with sugar, while food products that are marketed as the healthy or low-fat option quite often are high in sugar or salt, or both.

The World Health Organisation recommends that as adults we should consume no more than 50g, or 12 teaspoons, of sugar a day – which for some experts is still too much. Wholesome foods are the best choice when trying to avoid excess sugars in the diet.

The glycemic index (GI) was first developed to help people with diabetes choose foods that maintain a steady blood sugar level. Foods with a low glycemic index should be prominent in all of our diets as they release their energy slowly and help us to avoid sugar highs.

Beans, lentils, sweet potatoes, oats, leafy greens, unsalted nuts and seeds are all among these wholesome, low GI foods. Whenever possible, we should incorporate these foods into our diet. They help to maintain a consistent blood sugar and encourage fullness, which in turn can aid in steering us away from sugar-laden food.

Nessa Robins grew up on a farm in Moate, Co Westmeath, where she lives with her husband, Diarmuid, and four children. Her first cookbook, Apron Strings: Recipes From A Family Kitchen is published by New Island. For more, visit nessasfamilykitchen.blogspot.ie

Oaty Banana Pancakes

These wholesome but scrumptious pancakes contain porridge oats, which boast of a low glycemic index. Within the pancake mixture, there’s no need for any added sugar as oats are naturally sweetened by the ripe banana. These oaty banana pancakes aren’t for everyday consumption, but they certainly make for a delicious, low-sugar breakfast treat.

50g of porridge oats

2 eggs

1 ripe banana, mashed

½ tsp of cinnamon

1 tsp of olive oil

1 Combine the oats, eggs, banana and cinnamon using a hand blender or in a food processor. Blend for about one minute, or until the mixture is of a smooth consistency. Leave the batter to sit for 10 minutes to thicken slightly.

2 Place a large, non-stick pan over a medium heat. Add a drizzle of olive oil, then add six small ladlefuls of the mixture to the pan. If using a small pan, do this in two batches. Cook for about two minutes on each side, or until golden in colour.

3 Serve immediately with a few fresh berries.

Cheesy Beany Stuffed Potatoes

Beans are a great addition to the diet as they are high in fibre and protein, and are rich in vitamins and minerals. They also happen to be the perfect choice for a low-sugar diet as they rate impressively low on the glycemic index. These stuffed potatoes are packed with flavour and are best served with a simple green salad.

4 medium-sized sweet potatoes

1 tbsp of olive oil

1 onion, finely diced

3 cloves garlic, crushed

1 yellow pepper, finely diced

1x400g tin of chopped tomatoes

1 tbsp of balsamic vinegar

100g tin of butter beans, drained and rinsed

100g tin of kidney beans, drained, rinsed

Sea salt and freshly ground pepper

Handful of basil leaves, plus extra to serve

50g of cheddar cheese

1 Preheat the oven to 200°C, fan 180°C or gas mark five.

2 Pierce each sweet potato several times with a fork. Place them on a baking tray lined with parchment paper. Bake in the oven for about 45 minutes, or until tender.

3 Place a large saucepan over a medium heat. Add the olive oil and, once hot, add the onions. Gently sauté, stirring regularly for five minutes. Add the yellow pepper and garlic. Stir to combine and cook for a further two minutes.

4 Add the tomatoes, balsamic, butter beans and kidney beans. Season with a little salt and freshly ground pepper. Tear in the basil. Stir to combine. Turn down the heat to low and simmer for 25 minutes.

5 Take the cooked potatoes from the oven. Carefully, diagonally split them in half and scoop out most of the flesh into a bowl. Mash that with a fork and add to the cooked bean mixture. Stir to combine.

6 Fill the centre of the scooped out potatoes with the cooked bean and sweet potato mix. Top with a sprinkling of cheddar cheese. Return to the oven for five to seven minutes, for the cheese to melt. Serve with a few fresh basil leaves on top.