You would have to be a hermit living in the Himalayas for the past 40 years to not have heard that sugar is not so good for you. Studies show sugar as a contributing factor to most of our serious diseases including cancer, heart disease, diabetes to name a few. There is still confusion over sugar though.
I don’t advocate removing all sugars, we need fruits and vegetables, rice produces a certain amount of sugar, carbohydrates sugars used for energy but it doesn’t make them “BAD”. We need the nutrients form these foods. They should be part of a balanced diet, in appropriate proportions.
The sugars we need to avoid are the highly processed sugars:
You don’t need to worry so much about fresh foods, produce, it’s the products with the ingredients list you need to keep an eye on.
Here is an idea of how much extra sugar you are eating without realising
FOOD AMOUNT OF SUGAR
1 squirt of ketchup 1 -2 tsp
1 serving of pasta sauce (jar) 2 tsp
Probiotic drink 2 tsp
Tinned soup 3 tsp
Muesli (packaged) 4 tsp
Flavoured yoghurt 4-6 tsp
Small bottle of flavoured water 5 tsp
Baked beans (tin) 5-6 tsp
Smoothie 6 tsp
Latte 6-7 tsp
Cereal bar 8 tsp
Fizzy drink (1 can) 9-10 tsp
The daily recommended intake for sugar is:
We need to eat some healthy sugars like fruits and vegetables, this is included in the recommended daily intake of sugar, so it’s easy to see how the average person is still going way over their daily sugar allowance for a healthy body. The easiest way to reduce this is to eat primarily natural produce with products only making up a very small part of our daily diet.
What is the hidden sugar that surprised you the most? What is your sugar weakness?
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Carina Kennedy was formerly a Nurse, now a Nutritional Therapist and Herbalist living in the west of Ireland. Her passion is food, health and teaching clients to gain control of their life with simple techniques.