Most of us like something sweet but having too much of a good thing can have a significant impact on our health.
In this month’s blog, we are going to look into why sugar should be had in moderation, the impact too much has on the body and what to look out for on food packaging.
Sugar in the Body
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Sugar (glucose), from carbohydrates, is the principle fuel source for the body.
Sugar is often disguised in foods as sucrose, dextrose, maltose, agave nectar, molasses, etc.
However, too much, on a regular basis, from ultra processed foods, sugary drinks, biscuits, cakes etc will cause your glucose levels to spike too often, which can then start to cause problems.
These spikes tend to be followed by a sugar crash which goes below the safe zone for the body.
The brain goes into panic mode as the blood glucose levels are now below the normal range.
The brain responds with cravings for more of these high sugar foods to return to normal.
More wrong foods eaten. Sugar spike. Sugar low. Food cravings. Repeat.
Too many glucose spikes are unhealthy for the body as it causes damage.
It causes oxidative stress and excessive production of free radicals in the body. This can lead to heart disease, cognitive decline and type II diabetes.
Glucose is very soluble and can suck water across membranes in the body causing damage to very delicate cells in the eyes, kidneys and nerves.
Nerves do a crucial job in the body and are exposed to damage first.
We need to reduce our blood sugar spikes to protect our bodies from harm.
WHAT ACTION TO TAKE - Reduce the amount of sugary foods. If you want something sweet, have it after a meal. The meal will have lined the stomach and allows slower digestion of the sugars so less of a spike. Look at what you are buying. Check the ingredients list for hidden sugars. Become more sugar aware!
Food Labelling Example - Hidden Sugars
Look at this yogurt packaging. It promotes the benefits to your gut health but doesn’t advertise the sugar that’s added.
Always check the food ingredients label and don’t be fooled by the packaging! (See the food label below).
Food manufacturers will only advertise the good, not the bad. They just want you to buy it!
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The recommended amount of sugar an adult should have per day is 7 tsp or 28g.
1 tsp = 4 grams
The ingredient list on the right is for a single pot of Activia yogurt. The largest ingredient on a food label always comes first. The third ingredient on it is sugar. Per serving, this yogurt contains 14g sugar. That equates to 3.5 tsp of sugar.
Having this one yogurt would give you half the recommended sugar intake for the day!
A HEALTHY ALTERNATIVE - Buy natural yogurt with added live cultures. Add your own fresh fruit which contains natural sugars and additional fibre.
The natural fat in the yogurt, plus the protein and fibre, will slow down digestion, line your stomach and keep your blood glucose levels more stable.
Always check the ingredients label on the packaging for the sugar content. It’s easy to see how quickly your daily allowance adds up!
Disclaimer: The food product label featured in this presentation is provided for information and education purposes only.  The thoughts on the product are all my own and used as an example only.
June 2024
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