Sugar, the hidden truth!

SUGAR, THE HIDDEN TRUTH

HEALTHY BODY, HEALTHY MIND ERASMUS + 2019 Dietitian/triathlete Marjetka Šibelja

What sugar is and where it is found

What you will learn?

How much sugar teens are drinking What the big deal about sugar is What you can do, to reduce your sugar intake

What sugar is?

• Sugar is a type of carbohydrate. It breaks down in the body to become a source of energy called glucose.

• Glucose = energy source for the body • Glucose is the preferred energy source for the brain

Natural sugar • Sugar is found naturally in these foods: Fruits, vegetables, milk products and grains.

These foods are nutritionus and contain important vitamins, minerals and fibre, which helps to regulate the absorbtion and digestion of sugars.

Natural sugar • We don’t need to worry about natural sugars • We’re supposed to be eating some sugar (for energy) • Aim for natural sources to be the majority of sugar you eat

What about other sugar ?

Free sugars • Sugar can be listed by many different names on an ingredients list.

Agave, Brown sugar, Cane sugar, Concentrated fruit juice, Corn syrup, Dextrose, Dextrin, Fructose, Galactose, Glucose, Glucose-Fructose, High fructose corn syrup, Honey, Invert sugar, Liquid sugar, Maltose, Maple syrup, Molasses, Nectar, Raw sugar, Sucrose, Syrup, White Sugar, Coconut sugar…

• If these names are listed in the first few ingredients on a food package, the food is likely high in added sugar.

Free Sugars • Free sugars are sugars added to foods and drinks by manufacturers, cooks or consumers.

• Also sugars naturally present in honey, syrups and fruit juices • The World Health Organization recommends a daily maximum intake of less than 10% of calories from free sugars.

• The average teen is consuming double that per day!

What’s the Big Deal?

• Too much sugar, especially added or free sugar, can have a negative impact on our health.

• Too much sugar may contribute to increased risk of dental cavities, to less healthy weight and increased risk of diabetes and cardiovascular disease.

What about drinks?

• Daily recommendations of water • But what we are really drinking?

• Sugary drinks (drinks with free sugars) include non diet soft drinks, ready to drink sweetened coffees and teas, sports drinks, flavoured waters, flavoured milk and drinkable yogurts, fruit drinks and 100% juice.

Let’s do Sugar test!

What about energy drinks?

• What are they? Any beverage that contains high levels of a stimulant ingredient usually caffeine.

• What effects do they have?

- Increase heart rate and blood pressure - Increase diabetes and obesety risk - Lead to tooth decay - Couse anxiety, mood swings and sleep disorders https://www.youtube.com/watch?v=01Sle-yoGLA

HOW TO PREVENT CONSUMING energy drink in school ?

Hmmm…..Lana?

What can we do?

Be ˮSugar Savvy “ Choose water, unsweetened tea or unflavoured milk most often.

Avoid sugary drinks and fruit juice.

What can we do?

Read the Nutrition Facts Table Look for drinks that are lower in sugar. Make sure you compare the serving size on the Nutrition Facts table to your portion size

What can we do?

Make your own

Make your own lower sugar versions of drinks like flavoured water, iced tea or homemade fruit juice

Conclusion / Questions? https://www.youtube.com/watch?v=EFlnlGx0B5U