Sugar – it’s sweet, delicious and, when consumed as part of a balanced diet, is definitely not anything to feel guilty about having. Yet according to Public Health England, we’re consuming way too much of the stuff and not enough fruit, veg, oily fish and fibre. Often added as a preservative or flavour enhancer, from pasta sauces to seemingly ‘healthy’ cereal bars, it can be easy to unknowingly exceed recommended daily limits for sugar consumption (this is about 30g of sugar a day for those aged 11 and over).
Know what to look for
There are many different types of sugars so it’s important to know what to look out for on food and drink labels. The kind we typically over-consume and which can be attributed to increasing waist lines are known as added or ‘free’ sugars. These are sugars that are removed from an original source and added to our food and drinks. Be aware that those found in syrups or honey are also ‘free’ sugars.
Some common free sugars include:
- Cane sugar
- Corn syrup
Georgina Camfield, physiologist at AXA PPP, says: “These ‘free’ sugars can provide unnecessary calories, have very little other nutritional benefits and ideally shouldn’t make up more than 5% of the total calories we consume on a daily basis. Fizzy soft drinks, snack bars, honey and desserts all contain ‘free’ sugars.”
In contrast, the sugars that are naturally found in foods, such as fructose in fruit, and lactose in milk, contain vitamins, minerals and fibre which are essential for a balanced diet and maintaining good health. Naturally occurring sugars act differently from free sugars in the body because they are accompanied by fibre, protein and water. These make it easier for the body to be able to absorb the naturally occurring sugar at a slow and steady rate. Reducing or eliminating the amount of free sugars we consume may not only help with weight loss but can also reduce the risk of many common health conditions, such as type II diabetes.
‘Free’ sugar-free days
Georgina suggests that going ‘sugar-free’ now and then could help us understand how much sugar we might have in one day.
“It’s a great way to encourage you to cut back, and is less restricting than going completely sugar-free all the time. You can organise your sugar-free days around your lifestyle and not feel guilty about times when you may exceed a bit, like when you’re on holiday, or out for dinner.”
Easy sugar swaps:
• Fizzy drinks or squash
Choose water or low fat milk (or try diluting fruit juice with plain or sparkling water).
• Freshly squeezed or pressed fruit juice
Try to have no more than a 150ml glass of fruit juice daily as it lacks the fibre content found in raw fruit.
• Sugary cereals
If a sweet start to the day is your thing, why not try making some homemade granola, topped with Greek yogurt and berries, or a fruit Bircher mix?
• Honey, jam or marmalade spreads
Try something savoury like smashed avocado, or peanut, almond or cashew butter with sliced banana on top instead.
• Mid-morning cereal bar
Try sliced apple with a nut butter dip, or some nuts and dried fruit (just make sure there’s no added sugar to the fruit!)
Switch milk chocolate to dark chocolate (just make sure it’s a minimum 70% cocoa).
• White bread
Swap for wholegrain bread, which has more fibre and less sugar than white bread.
Head over to our diet and nutrition hub for more healthy living tips and recipes.