No Added Sugar - understanding food labels
Sugar has been shown to have links to higher BMI’s, increased inflammation, chronic illnesses such as diabetes as well as increasing digestive complaints. With this in mind, it is important to not only look at the added sugars in the foods we choose but the total sugar content we consume.
How often have you picked up a food item and seen the labelling state ‘no added sugar’? Helpful in making more informed choices right?
The clever marketing of ‘no added sugar’ can be confusing when considering total sugar values and the overall health benefit of a food. Foods with naturally occurring sugars include fruits, vegetables, grains and dairy; and the sugar content of these foods can add up over a days eating. This is why keeping an eye on the total sugar content of foods is just as important as looking for added sugars.
What are added sugars/free sugars?
Any sugar added additionally to a food item; these are usually found in biscuits, sweets, flavoured yogurts, some breakfast cereals and fizzy drinks.
In addition; fruit juices and smoothies, despite containing naturally containing sugars, they are still classed as added/free sugars due to the fibre content being destroyed in the processing.
Table sugars, honey and syrups are also classed as added/free sugars in a diet, whether added to yogurt, in your tea and coffee or on your cereal.
How much sugar each day?
Government guidelines recommend that added sugars should not make up more than 5% of the calories in a day from both food and drink.
Adults should have no more than 30g of added sugar a day
Children aged 7 to 10 should have no more than 24g of added sugar a day
Children aged 4 to 6 should have no more than 19g of free sugars a day
This means limiting foods such as biscuits, cakes, sweets, fizzy drinks and juices and smoothies.
A 250ml bottle of fresh orange juice contains nearly 22grams of sugar, with zero fibre content!
As mentioned above, sugars also occur naturally in foods such as vegetables, fruits, grains and dairy and these foods do not necessarily need to be limited for their sugar content. But it is important to still be aware of total sugars being consumed over a days eating to avoid excessive amounts.
Ways to reduce sugar consumption:
Fizzy drinks can contain up to 9 teaspoons of added sugar alone; swapping to water would be ideal but understandably not so easy. Swapping the sugary versions for zero sugar is a good place to start, but even better would be flavouring your own soda water with a squeeze of lemon or infuse with fresh mint.
If squash is a staple in your diet, try swapping to a sugar free version. Nearly all brands have this option.
Fruit juices and smoothies might seem like a healthy option but it is far better to eat the fruit whole, to get the full benefit of the fibre, slowing digestion.
One or two sugars? Do you take sugar in your tea or coffee? Try to gradually reduce intake bit by bit, until you are ideally not having any at all. If this just doesn’t satisfy you, consider swapping to a sweetener like Stevia.
Jam on your toast or stirred in your porridge? Try swapping these sugar packed spreads with natural alternative such as; mashed banana on toast with a sprinkle of cinnamon or homemade raspberry and blueberry chia jam.
Swapping sugar in recipes for unsweetened applesauce is a great option for lowering added sugars as well as fat content. Check out my low sugar carrot cake tray bake as well as my lemon and blueberry loaf.
If you buy tinned fruits, choose versions in their natural juices instead of syrups.
Cereal is a stable on most peoples breakfast table, choosing an unsweetened wholegrain options avoiding frosted or chocolate coated versions. Even better making oatmeal with wholegrain porridge oats, on the stove or overnight. To add a little sweetness, try adding some fresh berries or half a sliced banana.
If sweets are something you just cant live without, frozen grapes are my go too. Just like little burst of candy and a great alternative for kids as well as grown ups. My recipe for these delicious little nuggets is here!
Adding the whole fruit to a low sugar breakfast cereal is a great alternative to sugar laden alternatives for a sweeter taste.