Dietitian Melissa Meier helps us perceive good and dangerous sugar, and the best way to have our fave treats moderately.
There’s a number of speak about how dangerous sugar is for you – and your waistline.
However eliminating sugar out of your weight loss plan will not be so easy: except for the truth that it’s scrumptious, the candy stuff can be widespread all through the meals provide, and is present in all nooks and crannies of the supermarket.
What is a bit more easy, nevertheless, is slicing down on a particular type of sugar.
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Right here’s what that you must know.
Sugar, sugar… or honey, honey?
There are two predominant sorts of sugar: pure and added – and they’re very totally different to one another.
Pure sugars are these present in actual, complete meals.
They’re fructose from fruit and lactose from dairy. These sugars are completely wholesome within the context of a balanced weight loss plan, and are available paired up with a spread of essential nutritional vitamins and minerals – and, within the case of fruit, fibre – so that they’re nothing to be frightened of.
The added sugar is the stuff you need to minimise.
That’s as a result of consuming an excessive amount of added sugar not solely ramps up your kilojoule consumption with out providing any further dietary advantages, however also can result in tooth decay.
Apparently, whereas honey, agave nectar and rice-malt syrup come from pure sources, they really belong within the added-sugar basket.
Which can be why studying the diet labels of the meals you purchase turns into crucial, as a result of added sugar is not only listed as “sugar” on the components record.
It could possibly come underneath many guises, together with dextrose, glucose, sucrose, malt and maltose.
So, how a lot sugar is an excessive amount of?
There’s no have to restrict your consumption of pure sugar from fruit and dairy when the remainder of your weight loss plan is a steadiness of core, complete meals.
There are, nevertheless, suggestions round added sugar, which it’s best to attempt to restrict to not more than 5 per cent of your every day consumption.
In actual phrases, meaning 25g – or six teaspoons – is absolutely the most quantity of added sugar it’s best to eat every day.
The candy stuff
To offer you a little bit of perspective, right here’s the quantity of sugar in a spread of frequent candy treats
- 375ml can of Coca-Cola: 40g = 10 tsp sugar
- Two Tim Tams: 16.4g = 4 tsp sugar
- Thick slice of economic banana bread: 35.9g = 9 tsp sugar
- 53g Mars Bar: 30.6g = 7 tsp sugar
- Particular person lemon tart: 29g = 7 tsp sugar
- Krispy Kreme Unique Glazed Doughnut: 11.9g = 3 tsp sugar
- Cadbury Dairy Milk 50g Milk Chocolate Bar: 28g = 7 tsp sugar
- Magnum Traditional bar: 18.9g = 5 tsp sugar
- Two Arnott’s Monte Carlos: 15.2g = 4 tsp sugar
Melissa Meier is a Sydney-based accredited practising dietitian.
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