THE TRUTH ABOUT SUGAR

It seems that everyone is trying to reduce their sugar intake but is it necessary? Read on to find out the difference between ‘good’ and ‘bad’ sugar

Sugar itself isn’t terrible. In fact, ‘naturally occurring sugar’ is found in fruits, carbohydrates (such as rice and pasta) and even milk. Consumed as part of a balanced diet, these foods are healthy, and no one would argue otherwise.

Problems occur with ‘free sugar’. This is the added sugar which is found in some of our best loved foods to improve the flavour, such as cake, sweets and ice cream. These processed foods have increased calories, but little nutrition, meaning we often eat more calories than is needed.

Sugar-free?

Whilst some people strive for sugar-free diets (in respect of ‘free sugars’, not ‘naturally occurring sugars’), in reality it would be nearly impossible to achieve this. It would mean never eating out or enjoying any sweet treats at all. It’s perfectly OK to consume sugar in moderation. Depriving yourself of the foods you love – whether it be cake, chocolate or a sugar in your tea – is no fun and you put yourself more at risk of falling off the wagon and binging.

The effects

The World Health Organisation suggests adults should consume no more than 5% of their daily calorie intake foods containing ‘free sugar’, which is roughly seven sugar cubes or 30g. Unless you are very active, anything over this is unlikely to be a healthy choice. A high sugar intake causes our blood sugar levels to rise quickly, and then crash. This can lead to fatigue and cravings for more sugary foods – and so the cycle continues. In the long-term, consuming too much sugar can lead to an increase in weight and other medical conditions such as diabetes and heart disease.