The Truth About Sugar.
- heathkea
- Nov 17, 2020
- 2 min read
It is difficult to stay on top of what you should and should not be eating these days with the plethora of contradictory information on the internet and in the media. The latest research suggests that sugar, not fat, is public enemy #1 when it comes to the impact of the foods we eat on our health.
Consuming too much sugar can lead to health issues related to obesity like diabetes and heart disease. Sugar itself may not be the enemy but too much of it can be. These days, many of us eat way too many processed foods and these foods tend to be high in added sugar and offer little else in terms of nutrition. This causes energy peaks and valleys and ultimately - weight gain.
So, how much sugar should we be eating? Recommendations from the World Health Organization suggest that only 5% or less of your daily caloric intake should consist of added sugars. This means:
Adults should have no more than 30g per day, or 7 teaspoons.
Children aged 4-6 should have no more than 19g per day, or 5 teaspoons.
Children aged 7-10 should have no more than 24g per day, or 6 teaspoons.
To put this into perspective, an average soda contains 30g (or 7 tsp) of added sugar.
What can I do to limit my family's sugar intake? Well, here are a few tips to get you started:
Look at the 'carbs as sugar' section on your food label. Less than 5g per 100g is low and more than 22.5g per 100g is high. Try to avoid foods that are that high in sugar.
Check the ingredients list for sugars and anything that ends in 'ose' as those are sugars in disguise. The higher up on the ingredients list that you find these things, the more sugars are in the food.
If you are in need of sweeteners, try to use natural substitutes like maple syrup, honey or agave. Still, not too much.
There are lots of ways to bake treats for your family that are low in added sugars. You can search sugar free baking recipes on Pinterest for some great options.
In the end, most of us crave sweet things and there a biological reason for this so don't beat yourself up. Just take some time to find some great treats that are easy to make and involve little to no added sugars to have around when these cravings come on. You and your family will be better off for it.
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