The Effects of Sugar - SUGAR AND OUR BODY

SUGAR AND OUR BODY……….WHAT DO I DRINK?

The World Health Organisation (WHO) drafted new guidelines earlier this year proposing sugars should be less than 10% of total energy intake per day, going further to say that a reduction to below 5% of total energy intake per day would have even greater benefits. Five per cent of total energy intake is equivalent to around 25 grams (around size teaspoons) of sugar per day for an adult of normal Body Mass Index (BMI). The average can of soft drink contains about ten teaspoons of sugar. That’s almost double your recommended daily intake in one can! It doesn’t’ take a dietician to realise that’s bad for you – and it’s especially bad for children. Here’s a quick reminder why:

Why is too much sugar unhealthy?

 

The maximum recommended daily sugar intake is about twelve teaspoons for adults, and less for children. Too much sugar can have a wide range of negative health impacts, including: Weight gain: Sugar is high in calories. If your body does not burn them off they are converted into fat. Type 2 Diabetes: Too much sugar gradually reduces your sensitivity to the effects of insulin and can lead to type 2 diabetes. Increases cholesterol: If you thought only fatty foods raised cholesterol levels think again. Sugar does too. Heart disease: Because it increases cholesterol levels and overall body fat, sugar is a major contributor to heart disease.

Liver disease: Once excess sugar is turned into fat it can lodge in the liver and cause Non-Alcoholic Fatty Liver Disease. Carcinogenic: There is considerable evidence that sugar, due to its harmful effects on metabolism, can contribute to cancer. Addictive: Because it causes massive amounts of dopamine to be released in the brain, sugar can be highly addictive. Rotten teeth: As we all know, sugar gives you dental cavities. It feeds harmful bacteria in the mouth and causes tooth decay. Now that’s a scary list.

No wonder YMCA Victoria recently stopped selling sugary drinks in its gymnasiums. But don’t despair! There are plenty of delicious alternatives to drinking sugary soft drinks.

DRINKS YOU SHOULD BE DRINKING…….

Cordial:

If you’re a sucker for the sweetness and fizz of soft drinks but want a healthier option, it’s hard to go past a low sugar content cordial. Even a fairly concentrated mixture will have far less sugar than a can of soft drink or glass of fruit juice.

 

WATER IS THE BEST OF ALL......

 

 

Phone: 1300 00 SODA (7632)
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www.healthyphlife.tv
 
NOTICE. This document provides general information only. Readers should seek independent professional advice from their general practitioner or dietician in relation to their own individual circumstances or condition before making any decisions based on the information in this document.

The Effects of Sugar - Hidden in Plain Sight

Hidden in Plain Sight

What about natural sugars occurring in fruit, milk and vegetables?

Aren’t those part of the problem too?

 

For some health conditions, such as having high triglycerides (one of the symptoms of metabolic syndrome) and diabetes, there may be legitimate concerns about the total amount of the sugar in your diet, not just added sugars. If you have an existing health condition that is related to your sugar consumption, you should speak with your doctor about which kinds of sugar you should be watching out for.

However, for most of us, the concern is with reducing sugar that is added to processed, packaged foods and especially liquid sugar – the sugar we consume in sugary sports drinks and sodas. Sugary drinks are the largest single source of added sugar in the American diet and provide little in the way of vital nutrients for health.

Amongst scientists, there is active debate about why studies show that eating fruit and vegetables is protective of heart disease – the number-one killer worldwide – while having sugary drinks puts us at greater risk for heart disease. One current line of thought is that the sugar in fruit and vegetables comes encased in fiber that slows down the speed of processing the sugar. That means that vital organs, such as your pancreas and liver, aren’t being hit with a huge wallop of sugars when you eat fruits and vegetables. Those fruits and vegetables also carry with them vital nutrients, such as anti-oxidants, which could help neutralize the harmful effects of sugar on the body. 

Phone: 1300 00 SODA (7632)
phlifetvmarketing@gmail.com
www.healthyphlife.tv


NOTICE. This document provides general information only. Readers should seek independent professional advice from their general practitioner or dietician in relation to their own individual circumstances or condition before making any decisions based on the information in this document.

The Effects of Sugar - Hidden in Your Food

Hidden in Your Food


Added sugar is hiding in 74% of packaged foods  

We tend to think that added sugar is mainly found in desserts like cookies and cakes, but it's also found in many savory foods, such as bread and pasta sauce. And some foods promoted as "natural" or "healthy" are laden with added sugars, compounding the confusion. In fact, manufacturers add sugar to 74% of packaged foods sold in supermarkets. So, even if you skip dessert, you may still be consuming more added sugar than is recommended.

 

How do I know if I'm eating added sugar?  

Added sugar is hiding in foods that many of us consider healthy, like yogurt and energy bars. It is also added to savory foods, such as ketchup, breads, salad dressing and pasta sauce.

The World Health Organisation requires food producers to list all ingredients in their foods. But added sugar comes in many forms – which is why it's so hard to find on the ingredients label.

There are at least 61 different names for sugar listed on food labels. These include common names, such as sucrose and high-fructose corn syrup, as well as barley malt, dextrose, maltose and rice syrup, among others.

While product labels list total sugar content, manufacturers are not required to say whether that total includes added sugar, which makes it difficult to know how much of the total comes from added sugar and how much is naturally occurring in ingredients such as fruit or milk. That makes it very difficult to account for how much added sugar we're consuming.

How much is ok?   

Daily Added Sugar Limits:
Women: 6 tsp. (25g)

Men: 9 tsp. (38g)
Children: 3-6 tsp. (12-25g)

Unlike salt and fats that are added to foods, nutrition labels don't provide you with a daily reference value for added sugar.

However, the World Health Organisation recommends no more than:

9 teaspoons (38 grams) of added sugar per day for men.

6 teaspoons (25 grams) per day for women.

The AHA limits for children vary depending on their age and caloric needs, but range between 3-6 teaspoons (12 - 25 grams) per day.

 Even "healthy" foods can be high in sugar
 With as many as 11 teaspoons (46.2 grams) of added sugar in some 12-oz. sodas, a single serving exceeds the (WHA) recommendation for men and is about twice the allowance for women and children. But sugar isn't only in beverages and sweet baked goods. Here are some healthy-looking items you might find in the supermarket that also have high sugar contents:

- One leading brand of yogurt contains 7 teaspoons (29 grams) of sugar per serving.
- A breakfast bar made with "real fruit" and "whole grains" lists 15 grams of sugar.
- A single cup of bran cereal with raisins, in a box advertising "no high-fructose corn syrup," contains 20 grams of sugar per serving.
- A cranberry/pomegranate juice product, also advertising "no high-fructose corn syrup" and "100% Vitamin C," contains 30 grams of added sugar per 8 oz. serving. Some of the sugar is naturally occurring, but some of it has been added.

Changing labels to help consumers
Australia’s consume 292kg of added sugar each year, on average.

Making healthy food decisions requires having complete information on the food label. When sugars are hidden unrecognizably in most packaged foods, it's a difficult choice to make.

To address this, the FDA is considering revising the current label design, including changing the way a serving size is measured and possibly adding a separate line item highlighting the amount of added sugar.

There is active discussion right now in public health circles about how to make nutrition labels easier to read and the need for clearer recommendations on how much added sugar is safe to consume. Stay tuned to SugarScience.org as we follow this discussion and interpret its impact for consumers.
 

High-Fructose Corn Syrup

(HFCS) A concentrated form of liquid sugar which may contain a wide range of fructose concentrations. Most commonly it contains either 42% or 55% fructose, but may contain up to 90% fructose.

Added sugar

Any sugar added in preparation of foods, either at the table, in the kitchen or in the processing plant. This may include sucrose, high fructose corn syrup and many others.

Sugars

Sugars are chemicals made of carbon, hydrogen, and oxygen found which taste sweet and are found in food. They are an important part of what we eat and drink and of our bodies. On this site, sugar is used to mean simple sugars (monosaccharides) like fructose or glucose, and disaccharides like table sugar (sucrose). Sucrose is two simple sugars stuck together for example (see Table sugar). Sugars are a type of carbohydrate. Carbohydrates are energy sources for our bodies Sugars enter the blood stream very quickly after being eaten.

Sucrose

Also called table sugar. Your body breaks sucrose into glucose and fructose to use them as fuel.

Fructose

Syrup. A sugar that we eat. Also called fruit sugar. Most fructose comes in sucrose (table sugar, cane sugar, beet sugar), or from high-fructose corn

Facts

To make foods "low fat," many food companies replaced the fat with added sugar.

 

61 NAMES FOR SUGAR
   Agave nectar

 Barbados sugar

 Barley malt

 Barley malt syrup

 Beet sugar

 Brown sugar

 Buttered syrup

 Cane juice

 Cane juice crystals

 Cane sugar

 Caramel

 Carob syrup

 Castor sugar

 Coconut palm sugar

 Coconut sugar

 Confectioner's sugar

 Corn sweetener

 Corn syrup

 Corn syrup solids

 Date sugar

 Dehydrated cane juice

 Demerara sugar

 Dextrin

 Dextrose

 Evaporated cane juice

 Free-flowing brown sugars

 Fructose

 Fruit juice

 Fruit juice concentrate

 Glucose

 Glucose solids

 Golden sugar

 Golden syrup

 Grape sugar

  HFCS (High-Fructose Corn Syrup)

 Honey

 Icing sugar

 Invert sugar

 Malt syrup

 Maltodextrin

 Maltol

 Maltose

 Mannose

 Maple syrup

 Molasses

 Muscovado

 Palm sugar

 Panocha

 Powdered sugar

 Raw sugar

 Refiner's syrup

 Rice syrup

 Saccharose

 Sorghum Syrup

 Sucrose

 Sugar (granulated)

 Sweet Sorghum

 Syrup

 Treacle

 Turbinado sugar

 Yellow sugar

Phone: 1300 00 SODA (7632)
phlifetvmarketing@gmail.com
www.healthyphlife.tv
 
NOTICE. This document provides general information only. Readers should seek independent professional advice from their general practitioner or dietician in relation to their own individual circumstances or condition before making any decisions based on the information in this document.