Tag Archives: Sugar

July 14, 2017

SUGAR IN NUMBERS.

30 the number of minutes it takes to go from a sugar rush to a full on sugar crash. This sugar spike and crash makes you crave more, leading to a very sweet but vicious cycle.

6 the maximum number of teaspoons of table sugar we should consume per day. Watch out for hidden added sugar in foods, as these all count.

31.7g the amount of sugar in a tall skinny chai tea latte.

1,120 that’s how many calories you lose if you cut your daily teaspoons of sugar by 10. That’s just one pain au raisin and a tall skinny mocha.

8.2g save this amount of sugar by switching your Starbucks tall skimmed latte for a Starbucks tall soya latte.

22.5g this amount of total sugars per 100g is considered high, so avoid products with this on their label. Anything below 5g is considered low.

12% researchers found that a 15 minute walk can curb cravings for sugar laden chocolate bar by this much. So get moving around 4pm!

3x this is how much more sugar kids are eating over the RDA.

1:1 as they have the same sweetness, it’s easy to swap table sugar for naturally occurring low-cal xylitol. Simply switch the ingredients, without changing the amounts.

150ml the maximum amount of fruit juice we should drink in a day, to minimise our sugar intake. Although it contains vitamins, there is little fibre in it to prevent a blood sugar spike, so only drink with meals.

June 2, 2017

SUGAR ALTERNATIVES.

Sugar increases our risk of diabetes, heart disease and cancer. New guidelines advise cutting our intake to 6 teaspoons a day (25-30g). A can of fizzy drink contains about 9 teaspoons!

And, while sugars are found naturally in fruits, veg and milk, it’s the added sugars – sucrose, syrups, fructose and fructose corn syrup – that do most damage to our health.

Sugars with lower glycaemic index (GI) are metabolised slower, helping you to avoid sudden spikes and dips in blood sugar.

Here is a lowdown of the pros and cons of the alternatives:

Stevia: GI = 0
This is low in fructose and almost calorie free. However, it’s a lot sweeter than sugar and can leave a bitter aftertaste.

Xylitol: GI = 7
Naturally present in fruit and veg, it’s one of the most popular low GI alternatives. It has fewer calories and can prevent tooth decay. However, like fibre it’s not fully digestible, so can cause bloating.

Honey: GI = 30 (raw)
Raw and Manuka honey contain antioxidants and have antimicrobial benefits. Raw honey has a much lower GI than processed. Avoid processed honey as it can contain up to 53% fructose.

Agave nectar: GI = 30-40
This has a relatively low GI. It’s reputation as a healthy sweetener has been questioned however. It’s high in fructose – containing up to 70% – which is higher than demonised high-fructose corn syrup.

Coconut sugar: GI = 35
Contains iron, zinc, calcium, potassium and inulin, which may slow glucose absorption. It’s calorie content is similar to sugar’s.

Maple syrup: GI = 54
This contains manganese, iron and calcium and has a lower fructose level than honey, so is easier to digest. However, it is often highly processed with high GI.

July 10, 2014

YOGHURT WARNING!

Sugar

Plain yogurt naturally contains about 16 grams of sugar per cup. But if you eat flavoured yogurt, you could be downing 15 or more additional grams of sugar, which is the equivalent to four extra teaspoonfuls.

Choose plain, low-fat yogurt and stir in a teaspoon of honey, maple syrup, or all-fruit spread for a hint of sweetness. Or opt for fat-free Greek yoghurt, which is lower in sugar than even regular plain yogurt but often has double the protein to keep you satisfied longer.