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student health guide
SUGAR Sugar gets a lot of bad press – here’s our guide giving you truth about sugar With the new sugar tax legislation coming into effect, there is a lot of negative press about sugar - how bad is it really? Sugar itself isn’t terrible. In fact, ‘naturally occurring sugar’ is found in fruits, carbohydrates (such as rice and pasta) and even milk and we know these foods can be good for us. By contrast, ‘free sugar’ is added to many of our best loved foods to improve the flavour – from cookies to ketchup. These processed foods have increased calories, but little nutrition, meaning we often eat more calories than is needed. A high sugar intake causes our blood sugar levels to rise
quickly, and then crash. This leads to fatigue and cravings for more sugary foods – and so the cycle continues. How much is ‘too much’? The World Health Organisation suggests adults should consume no more than 5% of their daily calorie intake of 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. So, should I eliminate all sugar from my diet? Not necessarily. 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
A high sugar intake causes our blood sugar levels to rise quickly, and then crash. This leads to fatigue and cravings
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 from 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. What are the effects of consuming too much? Consuming too much sugar can lead to an increase in weight and over time, other medical conditions such as diabetes and heart disease. How can I tell which foods have sugar in? Read the labels. If the food doesn’t have a label – fruit, vegetables, rice, pasta – then you will know any sugar is ‘naturally occurring’. You may be surprised what food manufacturers sneak sugar into – bread, sauces, convenience meals and even soup – all to make the food taste better. It doesn’t mean you shouldn’t eat these things, but it’s good to be aware of what is in your food. Brands are good at disguising sugar on labels, too. Over 60 different ingredients are synonyms for ‘sugar’ - from sucrose, dextrose and rice syrup.