How Sweet it is!

All this week, we are talking about reading nutrition labels.

So far this week, we have talked about #wholefoods, #fat, and #salt.

Let’s do #sugar.

(Somewhat appropriate since today is #InternationalNursesDay2022 and many patients show their love and appreciation in confectionary form.)

Excess sugar is a contributing factor to many health conditions, from dental caries (cavities) to obesity. Just like our discussion about added salt, added sugar is found in processed foods.

How much sugar? Ideally, less than 5% of your daily intake should be from sugar. A maximum of 24g per day for women/children and up to 36g for men. How much is that? One teaspoon of sugar is 6g.

12 Ways you can Reduce Sugar Intake

1. Read the ingredient list. All of these things means “sugar”: cane sugar, fructose, sucrose, dextrose, lactose, honey, brown sugar, turbinado surgar, beet sugar, raw sugar, malt syrup, maltose, rice syrup, agave, molasses, treacle, or added fruit juice.

2. Drink Water. Energy drinks, juice, smoothies, and minerals can be high in sugar.

3. Know the nutritional content of your favourite coffee shop drink.

4. Reduce processed foods. Consider switching from processed pasta sauce to homemade option (lots of quick and easy recipes out there!) that use passata or tinned tomatoes as a base.

5. Consider switching to a sauce-free stir-fry or making your own homemade sauces.

6. Consider a switch from sugar-added jams to no sugar options

7. Switch to a natural peanut butter (100% peanuts, no sugar or oil)

8. Set a limit on the number of treats for children/teens each week. SafeFood has tips for making this change on their website.

9. Reduce sugar – and alcohol – by swapping to alcohol-free spirits

10. Swap sugary yogurts and yogurt-type products for lower or no sugar options, or switch to a natural yogurt.

11. Swap sugary breakfast cereals for high fibre, low sugar options (such Weetabix or oats)

12. Read the label. “No added sugar” may mean that artificial sweeteners were used. There are good reasons to minimise intake of artificial sugar substitutes, including aspartame.