Let’s talk sugar
om living
Know your enemy: nutritionist Sarah Jackson explores the facts behind sugar
H
appy New Year yogis! After a lovely festive season
where food seems to be the centre of all social
events (woo!) many people begin to look at extreme
diets – whether that be through juicing, calorie
restriction or eliminating certain food groups from
their diet. As ever, there is one nutrient that always seems to stand
out as the bad guy and is continuously getting a bad reputation in
the media... sugar! However, before you start cutting it out of your
diet, let’s find out a little bit more about it.What is sugar?
There are around 56 possible names for sugar, ranging from cane
sugar to agave nectar to beet sugar. But what are the different
types? Are there any that are better for us than others?
The sugar you have probably heard the most of is glucose.
Glucose in a monosaccharide and is used by the body for energy.
Fructose naturally found in fruits is also a monosaccharide and is
converted into glucose in our bodies.
Galactose is a monosaccharide found in milk and when composed
with glucose becomes the disaccharide lactose. The sugars naturally
found in milk don’t count as free sugars.
The sugar that most households have in their cupboards is white
table sugar which is usually added to cooking, baking and hot drinks;
this is a ‘free’ or ‘added’ sugar. This type of sugar is a disaccharide
called sucrose. Sucrose is composed of monosaccharides glucose
and fructose and usually comes from cane and beet plants.Why do we need sugar?
There are three different forms of carbohydrates that are found in
food: fibre, starch and sugar. Carbohydrates are a major source of
energy in the diet and provide around 4kcal per gram. Carbohydrates
are broken down into glucose (sugar) and then absorbed into the
bloodstream. Insulin then helps the glucose enter the body’s cells
and is then used as energy. Any unused glucose is then converted
into glycogen which is found in the liver and muscles. It is only when
there is excess glucose that cannot be stored as glycogen that it then
converts into fat, ensuring there is ‘back up’ energy.What sugars should we be reducing?
SACN (Science Advisory Committee on Nutrition) carried out
research and produced a comprehensive report on carbohydrates.
From this study the government identified that the UK population
should try to cut down on free sugars – these include any sugars
added to food and drinks. Examples of foods containing free sugars
are chocolates, biscuits, flavoured yogurts and soft drinks. Whether
that be at home, by a chef or a food manufacturer. Sugars in honey,
syrups (such as agave, maple) nectars and unsweetened fruit juices
and smoothies all contain naturally occurring free sugars and
should be eaten in moderation.
A big trend for people when it comes to the new year is juicing.
This can be anything from days to weeks consisting of consuming
nothing but juices. The idea behind this may have started with good
intentions: you are contributing to your five-a-day and consuminglots of vitamins and minerals after all. However, you may also
be consuming a lot of free sugars when fruit or vegetables are
blended/juiced and you may lose some of the fibre which can help
keep the gut happy. Public Health England recommends that we limit
our fruit juice and smoothie intake to around 150ml per day to limit
the free sugars in our diet.Why should we limit our sugar intake?
The SACN report concluded that the public would benefit from
consuming less free sugars. Here’s why:
n A greater risk of tooth decay
n Increased risk of type two diabetes when consuming too many
sugary drinks
n High sugar foods can contribute to eating too many calories
which can lead to weight gainSugars that are excluded from ‘free sugars’ are sugars naturally
found in fruits and vegetables, grains and cereals as well as lactose
present in milk and dairy products.How much sugar should we be having?
Since the SACN report the government suggests that we should be
getting no more than 5% of our calories each day from ‘free sugars’- that equates to around 30g per day for an adult. To put a little
context behind that, it is approximately seven cubes of sugar.
Although limiting free sugars is recommended there is nothing
wrong with a sweet treat now and again; you should never feel guilty
for having a bit of what you fancy. So, if you want the dessert then
have the dessert!
The sugar verdict:
n A little bit of sugar will not do you any harm just try to eat the
‘free sugars’ in moderation.
n Do not be afraid of fructose in fruits when they are in their
original form, they are great sources of vitamins, minerals and
fibre and are less likely to cause tooth decay than free sugars.
n Think twice about those expensive ‘healthier alternatives’ to
sugar such as agave syrup and nectars they are the same
number of calories per gram to table sugar and our body
processes it the same way. Generally, to get the health benefits
that come with these alternatives you would have to eat them in
large quantities.
n Check the labels and ingredients list when it comes to buying
sugary products, the NHS website has some great tips on this.
n Sugar is not the ‘latest drug’ it has not been scientifically proven
to be addictive in humans.
n Remember no food is toxic. Before you think about cutting all
sugars out of your diet have a look at your overall diet, if you
consume too many free sugars then maybe take small, steady
steps to cut down rather than going cold turkey.Find out more about nutrition with Sarah Jackson
(nutribloom.co.uk)