If you watched Carte Blanche last night you would have seen the story about “sugar addiction”. These days sugar is found in most products sometimes without us even realising it. There is a daily guideline of approximately 9 teaspoons of sugar for men and 6 teaspoons of sugar for women a day. Many of us exceed this limit daily. Sugar can be detrimental to one’s health and has been linked to many diseases of the lifestyle. Therefore to reduce your sugar intake one could follow these five steps:
1. Start reading nutrition labels: On the label one will see the total carbohydrates given of which a certain amount of grams is given as sugar. 5g of sugar equates to one teaspoon of sugar. So for example, if there is 20g of sugar in the product it means that there are 4 teaspoons of sugar in the product. This will help you to identify how much sugar is in your chosen product.
2. Don’t drink it: Avoiding fizzy drinks is a good idea however, these are not the only drinks laden with sugar. Fruit juices, smoothies and flavoured waters are all massive sugar culprits. Choose to drink water instead.
3. Learn Sugar Aliases: Sugar has many other names such as syrup, glucose, fructose, high fructose corn syrup, invert sugar, sucrose and molasses. Learn to identify these in products.
4. Cook your own meals: When we cook our own meals we control what goes into them. Cook from scratch and avoid using ready-made sauces as these are often laden with sugar too.
5. Try to avoid products that list sugar as one of the first three ingredients: The ingredient list on a nutrition label lists ingredients in descending order based on how much of each one is found in the product. If you find sugar (or any of its aliases) listed in the first three ingredients, the sugar content is high.
Our Dieticians in Cape Town can assist you to become more sugar savvy and help you to follow a healthy balanced lifestyle.
Contact us today to book an appointment!