Hey Steemit friends :)
Sugar is something we probably all consume too much of, and more than likely we do so without even being aware. How much sugar is recommended? The World Health Organising claims that sugar should not exceed 5% of our daily intake (more specifically, 6 teaspoons for women and 9 teaspoons for men). This 5% intake includes BOTH refined (added sugar and processed foods) and natural sugars (fruit, honey, fruit juices). This 5% DOES NOT include sugars found in lactose and vegetables (phew!).
So what does 1 teaspoon of sugar look like? 4.2 grams of sugar. Or 25.2 grams for women, and 37.8 grams for men. That sounds like a lot, right? But how often do you look at the nutritional information on the sides of the foods you eat? Or how aware of you of how much sugar a piece of fruit contains? Personally, I forget. And sometimes all that fab marketing claiming the product is healthy just sells it to me.
So how much sugar do commonly eaten products have in them?
Well, it gets a little scary.
- 1 tub of fruit flavoured yoghurt (160g) can have around 7 teaspoons of sugar
- a large Sumo Salad can have up to 5 teaspoons of sugar
- takeaway Pad Thai can have up to 13 teaspoons
- Magnum classic ice cream can have up to 5.5 teaspoons
- Emma & Toms Greens Power Life Juice has 37.5 grams of sugar
- 45 grams of Carman's Fruit and Nut Muesli has 6.8 grams of sugar
- Be Natural's muesli & quinoa bars have up to 10 grams of sugar
- 1 X 35 gram packet of Uncle Toby's quick oats have around 8 grams of sugar
- 100ml of full fat milk has around 5 grams of sugar
You get the idea. There is hidden sugar in almost everything we consume, even in products that claim to be healthy.
What are the effects of excess sugar consumption? Well, they're not fab. A few include weight gain, decreased HDL (the good cholesterol which protect against heart attack and stroke) and increased LDL (the bad cholesterol which contribute to fatty plaque build up in our arteries, and raise the risk of heart attack and stroke), and high blood pressure.
So, what are we meant to do about hidden sugars and reducing our intake? Let's not overcomplicate it. It's confusing enough.
Tip number 1: EDUCATE YOURSELF! When you're out food shopping, instead of reaching for the nearest packet, read the nutritional labels. As a consumer, you have a right to know what you are putting into your body! Look at the amount of grams of sugar per serving, and most importantly where those sugars are coming from (refined or unrefined/natural sources) and compare products to find the best one for you!
Tip number 2: FIND HEALTHIER ALTERNATIVES! You love chocolate? Find a sugar free or refined sugar free alternative. They exist! Trust me. You love your 3pm coffee and muesli bar? No problem. Ask for a half filled latte instead, and find a refined sugar free, natural muesli bar sweetened naturally (with dates, for example).
Happy aisle prowling! Also, go check out the nutritional labels of some of the products you already have in your cupboard and see how they rate in terms of sugar content - it's always interesting to know!
Lana xx
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