Here are the answers to the questions from Senior Dietitian Victoria Taylor about sugar and how it varies from names to whether honey is better than sugar.
1. Is sugar bad for me?
Adding sugar to your diet is a good choice and has no adverse effect but a sugar diet can add a lot of calories to your body and are tend to be of high energy. This can lead to weight gain and obesity problems .
It’s better to get your carbohydrates from starch substances rather than opting for sugary substance.
The reason behind this is that the body breaks the carbohydrates more slower than that of the sugar in your diets.
2. How much is to much?
The sugar you tend to add or food with added sugar should not Sum up to 10% of the calories of your intake.
For women it is equivalent to 50 grams a day and for men it sums up to 70 grams a day.
A dietary survey carried out in UK showed on an average that people are crossing this recommendation levels.
3. Where does this sugar come from?
Table sugar, soft drinks and preservatives are the superior players in extra adding sugar to our body.
The fizzy drinks, fruit juices and flavored drinks also intend be the add on’s.
The other big contributors for the addition of extra sugar are biscuits , confectioners such as sweets and chocolates , cakes etc.
4. Which type of sugars should i avoid?
The only sugars to be cut down is added sugars.
They only had energy to our body and nothing else and they tend to be broken down very slowly. Vitamins and minerals are a add on benefit with the naturally occurring fruits and it’s sugars. However thus could be adulterated with addition of sugar in fruit juices that we have to be cautious about.
A single portion of fruit contains less energy than a glass of fruit juice. Thus is because it takes several fruits to make a glass of juice. We can drink around 150 ml of juice for a day is the recommendation.
5.How can I tell how much sugar is in my food?
It is easily identifiable on the packings where they are mentioned right in front of the bottles and the content of sugar in them. If it is exceeding 22.5 g for every 100 ml or 27 grams in one portion then it is obvious that the sugar content is higher in such food or drinks product.
The other way is to look for the ingredients list behind the bottle to check if the sugar is naturally occurring or if it has been added. The place they take in the table depicts it’s amount of sugar in the drink.
6.Are there particular types I should watch out for
Sugars are generally addressed in variety of names such as fructose, galactose, dextrose are some of them. Any name that ends with ‘ose’ are all the added sugars. But there’s a notice to be aware of that concentrated apples, honey, grape juice, nectar and syrup can play a major role with the sugar add on’s. Their sounding could be natural but never be fooled out of it. Brown or white sugar does not make much difference in the health perspective.