Syn Changes to Muller Lights, Instant Mash and Pasta | Slimming World

Slimming World has announced this week that there are some Free Food changes to flavoured yoghurts like Muller Lights, instant mash and tinned pasta.

This is big news for many of you in our Facebook group who love and regularly use these products!

If you are unsure about how any of these changes will affect you, please speak to your Slimming World consultant.

Why has Slimming World made these Syn changes?

A Slimming World spokesperson says: “Our Nutrition team routinely review our Food Optimising eating plan to ensure it’s up to date, in line with the latest guidance, and to take into account feedback from our 5,000 Consultants and 900,000 Slimming World members”.

Those that have followed the plan for a while will know that there are often changes to the Free Foods and Syns on Slimming World. Only last December we had the news that Mug Shots and other instant pasta and noodles were having a major Syn change. You can read all about it here.

Good news for Slimming World vegan members

A lot of the changes that have been made are positive for vegans on Slimming World! There have been new Free and Healthy Extra options added which are dairy free.

As part of the review process, Slimming World have been looking at how to give vegan members more choice. Now a number of vegan foods can now be enjoyed freely by those following the plan.

New Vegan Free Foods on Slimming World

  • Canned jackfruit
  • Seitan, plain & unsmoked
  • Dairy-free soya yoghurt, plain and unsweetened, with added calcium

New Vegan Healthy Extra ‘a’ choices on Slimming World

  • 40g Koko Dairy free alternative to Cheddar
  • 40g Daiya Medium Cheddar Style, Farmhouse Block

Many of the vegans following Slimming World have found it difficult in the past because of the Syns in meat and dairy replacements, so these are very positive changes!

If you are unsure about how any of these changes will affect you, please speak to your Slimming World consultant.

What are the other Syn changes on Slimming World?

In addition to the changes for vegan products, a number of other products such as fat-free flavoured yoghurts, tinned pasta shapes in tomato sauce and instant mashed potato, will now have a small Syn value.

Tinned Pasta no longer Free on Slimming World

Slimming World has found that unlike dried pasta that’s cooked at home with a vegetable-packed sauce, tinned pasta shapes in tomato sauce take little or no chewing which is important to help us feel full. These products also generally contain more sauce than they do pasta.

To help protect members’ weight losses and steer them towards healthy Free Food and Speed Food habits, tinned pasta shapes in tomato sauce are no longer a Free Food. The average Syn value is now ½ Syn per 100g.

But don’t fear! We have lots of lovely pasta recipes here at Pinch of Nom. Why not try this Syn Free Creamy Tomato Pasta recipe instead?

And if you like to use tinned pasta shapes in tomato sauce as a side to other meals, you can always replace it with Baked Beans which remain a free food on the Slimming World plan.

Instant Mash no longer Free on Slimming World

Instant mash has long been used by Slimming World members due to its free food status.

However, as part of the Slimming World review it was found to have less filling power than mash made with fresh potatoes, and a lower concentration of some b vitamins.

Instant mash is also often used to ‘tweak’ Food Optimising – being used as a coating, a thickener and a flour substitute.

Instant mash will now have a Syn value of 3½ Syns per 100g made up with water.

If you are unsure about how any of these changes will affect you, please speak to your Slimming World consultant.

If you are worried about missing out on creamy mashed potato, why not try our recipe which is Syn free! You can get the recipe here.

Muller Lights no longer Free on Slimming World

There have been a number of changes to the way yoghurts are now categorised on Slimming World.

Slimming World have said that because they’re classed as a Free Food, many members are eating fat-free flavoured yoghurts in large amounts. It’s having an impact on their weight loss, so the whole range of yoghurt-style products available has been reviewed.

More plain varieties of fat-free yoghurt have become Free, and all flavoured varieties now have a small Syn value.

Free yoghurts

  • Fat-free natural yoghurt
  • Fat-free natural Greek-style yoghurt
  • Fat-free natural Greek yoghurt and skyr
  • Dairy-free soya yoghurt, plain and unsweetened, with added calcium
  • (Fat-free natural fromage frais, fat-free natural cottage cheese and unflavoured quark all remain Free Food.)

Low-Syn yoghurts

No-added-sugar yoghurts will be around ½ Syn per 100g and yoghurts with added sugar will be around 1 Syn per 100g, which means:

As an example, a 125g pot of flavoured Danone Activia 0% fat will be ½ Syn and a 175g pot of Mullerlight will be 1 Syn.

Flavoured yoghurt lovers will still be able to enjoy their favourites as part of the plan as they’re still very low in Syns. Slimming World say if you’re currently losing weight comfortably while enjoying several yoghurts a day – by keeping count of the low Syns, you’ll be sure to continue to lose weight.

For those that still want to enjoy Syn free flavoured yoghurts on Slimming World, you may want to invest in some flavoured essences!

Used traditionally to add flavours to baking, essences are Syn free on the Slimming World plan. They can be added to a portion of Syn free plain yoghurt with a teaspoon of sweetener allowing you to save your Syns for other treats!

If you are unsure about how any of these changes will affect you, please speak to your Slimming World consultant.

When do the new changes to Slimming World take effect?

All of the changes will be available in the Slimming World food search tools on the website and the app.

They will show the updated Syn values for these products from Tuesday 18th September 2018.

They will also be updated in 2019’s Food Optimising book, which every new and existing member will receive for free from 24th December onwards.

Ultimately, Slimming World have made these changes to help members to lose weight and to make healthy changes for life. Though not everyone always likes change, the new Syn values are low so members can easily still include them in their daily choices if they choose to.

If you are unsure about how any of these changes will affect you, please speak to your Slimming World consultant.

Pre-Order Our Cookbook Now!

We’ve been squirrelling away doing squirelly things behind the scenes and can finally announce that our very first cookbook is available for pre-order!!

Pinch Of Nom Cookbook - preorder

The book will feature 100 recipes – around 80 of them BRAND NEW and not available anywhere else. Full colour photographs, hardback, a quality book that will stand up to frequent use!

Each recipe has been taste tested by twenty members of the Pinch of Nom community to ensure that they are amazing.

The book will be released on the 21st March 2019, and if you pre order now you won’t be charged until it’s released.

Check out our cookbook page for more information!

Need some extra help & motivation on your Slimming World journey?

Come join our Facebook group! We have over 645,000 members, who want to help you! You wouldn’t want to miss out on the fun would you?

facebook - Syn Free Roasted Garlic and Beetroot Soup | Slimming World

You might just find the inspiration you need from our awesome members. If you’ve joined already why not invite any friends that may find it helpful?

Pre-Order Our Cookbook Now!

We’ve been squirrelling away doing squirelly things behind the scenes and can finally announce that our very first cookbook is available for pre-order!!

Pinch Of Nom Cookbook - preorder

The book will feature 100 recipes – around 80 of them BRAND NEW and not available anywhere else. Full colour photographs, hardback, a quality book that will stand up to frequent use!

Each recipe has been taste tested by twenty members of the Pinch of Nom community to ensure that they are amazing.

The book will be released on the 21st March 2019, and if you pre order now you won’t be charged until it’s released.

Check out our cookbook page for more information!

7 Comments
  1. I love your recipes and have pre-ordered the cookbook.
    However, following your link it does actually take payment from you before the release date. Just thought you should know x

    1. Hi Jo
      We know that the Amazon link doesn’t take payment, but you have to give your details to secure the pre-order. Did you make the order through one of the other links? Could you please email us at hello@pinchofnom.com for us to help you further. Many thanks.

    1. Hi Sophie
      I would imagine this applies to all tinned spaghetti, but please check the Slimming World app once the updates have been made tomorrow. Many thanks.

  2. I think there has always been a weakness with Muller Lights. They have never been a free food, only a SYN free food. It’s not the same thing. Free foods are those listed in the front section of the Food Optimising book (eg plain fat free natural yoghurt). Muller Lights are not listed by name in the book at all, only online and in the Food Directory. Well done SW for doing its best to protect weight losses and help people make better choices.

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