by Clarissa Hartley

It’s a widely known fact that high sugar intake isn’t great for our health. Yet, what makes it difficult to control is its pervasive presence, often in unexpected items that we consume daily. A leading dietary advisor and author highlights key strategies on how to reduce sugar intake, proving that it’s not about completely banning sugar from our diet but about being mindful of its hidden presence.

One of the key things to remember is that we are not asking you to deny the sweet tooth altogether. An occasional indulgence can, in fact, be fundamental to maintaining balance. The essential part is to be conscious of these indulgences, to understand the fuel we are using for our bodies. This way, control of your diet stays squarely in your hands.

Reading Through Sugar Content

While going through labels, the primary checkpoint should always be the nutrition values per 100g, which reflects the percentage of the constituent elements. This simple guideline can help keep track and compare sugar content across different food items. For instance, if a nutrition label reads 45g of sugar per 100g, it implies that the food item comprises 45% sugar. This method is significantly useful as it ensures a fair comparison across products with distinct serving sizes.

Gauge the Sweetness

National Health Services defines ‘high sugar’ content as foods with over 22.5g of sugar per 100g. This is a useful benchmark to remember when browsing through nutrition labels. It’s shocking to note how many snack bars and balls harbor a staggering 40% sugar! Having this knowledge at hand enables you to make wise choices regarding your occasional treats.

A Sugarcoat Called ‘Energy’

When the term ‘energy’ is used to represent a product, it often translates into being high in sugar. Energy bars were created for consumption immediately before high-intensity exercises when glucose consumption is rapid. However, munching on these so-called energy bombs while sitting at your desk or lounging on the couch would load your body with excessive carbohydrates that end up being stored as fat.

Questioning Dates: Are They Really Superfoods?

Dates might be all-natural and seem to turn up in virtually everything these days, but they contain a high sugar content ranging between 65-80% (depending on the variety). So that seemingly healthy date-ball snack might just be half sugar! Stay alert!

Don’t Fall for the ‘No Refined Sugar’ or ‘No Added Sugar’ Traps

Labels boasting of ‘no refined sugar’ or ‘no added sugar’ can be misleading. Even if a food source possesses natural sweetness, it doesn’t exclude the sugar. Many “no added sugar” snack bars and balls could harbor more sugar than conventional chocolate bars. Some brands abuse this claim to mean that they haven’t added table sugar conclusively, but they might still add sweeteners like agave.

Not All ‘All-Natural’ Equals Healthy

An ‘all-natural’ label doesn’t automatically certify it as healthy. Especially in processed snacks, caution is necessary. Homemade cakes typically contain all-natural ingredients, but it would be imprudent to consider them healthy. Table sugar, after all, is made from all-natural sugar cane (or beets).

Weigh the Amount and Type of Sugar

The quantity of sugar is the primary concern, followed by the type of sugar, which determines how quickly the body breaks it down. Opt for low Glycaemic Index options that break down slower, providing sustained energy, and improving mood and concentration. The Glycaemic Index rates foods between 1-100, with glucose at 100 and table sugar at around 60-70. The higher the GI number, the quicker your body breaks it down, leading to a sugar rush followed by a crash. It’s shocking to learn that some leading snack bars are made with brown rice syrup which has a GI of 98, implying a serious sugar rush.

Precision in sugar control is the key to maintaining a healthy diet. Acknowledging the sugar content in our daily consumables is the first firm step in healthier living. Remember, it’s not about completely relinquishing the sweets but about choosing your treats wisely!

health, sugar, nutrition, wellbeing, energy bars, sugar content, Glycaemic Index, low sugar diet, snacking, healthy choices, sugar intake, nutrition labels, mindful eating, dates, healthy diets