“If you want to get your weight under control and avoid multiple health problems, you should definitely restrict your refined sugar intake,” says Maggie Greenwood-Robinson Ph.d author of Good carbs vs. Bad carbs (Berkley books).
She explains that an excessive refined sugar intake can increase your risk of heart disease, influence obesity and rob your body of essential vitamins.
How much is too much? Sugar in moderation can be a part of a healthy eating plan, but too much can be a health hazard. And it’s often lurking in surprising places. “A high consumption of sugar is discouraged, especially if you suffer from insulin resistance or diabetes, want to age gracefully, or lose a few kilos,” says dietitian Lisa Rubin. The amount of sugar that’s right for you depends on your total energy needs. For example an active person can use more than an older sedentary person. “Try choosing foods containing natural sugars, like fructose which is found in fruit, or lactose, which is found in dairy products,” Rubin suggests, and cut out unnecessary helpings in tea and coffee. Making a few daily trades won’t leave you feeling deprived.
Breakfast:
Instead of…30g cocoa pops
Try this … 2 Weetbix with 2 tablespoons of raisins
SAVE 9g
Tea:
Instead of…Strawberry whirl biscuit
Try this… 1 Tennis biscuit
SAVE 2g sugar
Lunch:
Instead of…One tub of fruit-flavoured yoghurt
Try this… 1/4 cup fresh fruit mixed with plain yoghurt
SAVE 4.25g sugar
Dinner
Instead of…A tin of Heinz potato & spinach soup
Try this… A tin of Heinz garden vegetable soup
SAVE 15g sugar
Dinner:
Instead of…1/2 cup tinned peas
Try this… 1/2 cup frozen peas
SAVE 4.25g sugar
Sweet Treat:
Instead of…Small 2 finger Kitkat
Try this… Handful of chocolate-coated raisins
SAVE 8.5g sugar
Sweet Treat:
Instead of… 1 cup Cadburys hot chocolate
Try this… 1cup cocoa with a teaspoon of sugar
SAVE 8.5g sugar
Total saving: 51g sugar
Hidden sources:
Sugar has a variety of aliases. In addition to the usual, watch out for varieties such as maltose, dextrose (glucose), fructose, fruit- juice concentrate and corn sweetener/syrup.
Watch out for some low-fat or fat-free foods. They could also contain high amounts of processed sugar to mask missing flavour.
Many sauces and store bought condiments get more than half their kilojoules from added sugar. Get into the habit of checking labels.
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