Mind, body & soul
Cutting back on SUGAR
Agnese Kuci
Most adults and children in the UK eat too much sugar. High levels of sugar consumption are associated with greater risk of weight gain and obesity, Type 2 Diabetes, high cholesterol, non-alcoholic liver disease and tooth decay, especially in children. Even if you are at a healthy weight, consuming too much sugar can still have serious effects on your health, which may only become apparent later in life.
However, sugar isn’t all
bad as it’s also a major energy source for the body. Each time we consume a simple (fruit juice) or complex carbohydrate (pasta/rice), it is then broken down to molecules of fructose, glucose and other simple sugars that are used for providing the body sufficient energy. Steering away from carbohydrates completely such as in low carbohydrate diets can deplete your body of energy and possibly leave you feeling weak and lethargic.
Eating regular meals, choosing a healthy, balanced diet and keeping well
hydrated will provide you with sufficient energy throughout the day. The body generates energy from carbohydrates which can be found in fruit and vegetables (fructose), dairy products (lactose) and wholegrain cereals and we should not therefore rely on free sugars to help sustain our energy levels. It is also important to remember that naturally occurring sugars provide a good level of beneficial vitamins, minerals and fibre, essential for healthy diet and digestion, whereas free sugars have very little or no nutritional value.
The Scientific Advisory
Committee on Nutrition has recently issued recommendations for maximum sugars intake, which advises that sugar intakes should be reduced to around 5% of daily energy - around 30g or seven teaspoons/cubes for an average adult. This is
the equivalent of a small glass of fruit juice and flavoured yoghurt per day.
The recommendation for children is of
24g/day for ages 5-11 and of 19g/day for ages 4-6.
Editorial supplied by Agnese Kuci, Specialist Dietitian, Sevenoaks Medical Centre Mid Kent Living 35
Agnese’s top tips for cutting back on your sugar intake:
Compare the sugar content of different foods and drinks and choose the lower sugar and calorie option. Use the traffic light system to help you (high = more than 22.5g per 100g; medium = 5.1-22.5g per 100g; low = 5g or less per 100g).
Be aware of hidden sugars in sauces and condiments such as ketchup, sweet chilli sauce and mayonnaise. Again, switch to low-sugar/sugar-free alternatives.
Try sweetening your cereal with fresh or dried fruit such as sliced banana, fresh/frozen berries, dried dates or apricots.
Swap sweetened yoghurt varieties for natural, plain yoghurts and add fresh/dried fruit as needed.
In baking, try to cut the sugar in your recipe by one-third to one-half. Try adding almond, vanilla or lemon extracts for naturally sweet taste.
Select healthy, non-sugary snacks such as plain nuts and dried fruit; oatcakes with low- fat cheese or avocado; hummus with fresh carrot sticks; sliced apple with tablespoon of non-added sugar almond/peanut butter.
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