What’s The Deal With Sugar?

Heidi JonesHealth & Nutrition Coach

Questions

• What is the recommended daily sugar allowance?

• What is too much sugar when reading food labels?

• How can I quit sugar?

What is the recommended daily sugar allowance?

Max. daily intake 25-30g

5-9 tsp

Recent study by WHO

In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake (strong recommendation).

WHO suggests a further reduction of the intake of free sugars to below 5% of total energy intake (conditional recommendation).

http://www.who.int/mediacentre/news/releases/2015/sugar-guideline/en/

Reading the labels

Quick tipChoose foods with less than 5g of sugar per 100g

The Maths

To calculate the sugar content in teaspoons, divide the sugar content by 4.24.2g of sugar = 1 teaspoon; 8.4g = 2 teaspoons

Remember if its dairy the first 4.7g of sugar/ 100g is lactose (the natural sugars found in dairy)

Quick tipNever drink anything containing sugar!

How much sugar?

“The WHO guideline does not refer to the sugars in fresh fruits and vegetables, and sugars naturally

present in milk, because there is no reported evidence of adverse effects of consuming these sugars.”

“Much of the sugars consumed today are “hidden” in processed foods that are not usually seen as sweets. For

example, 1 tablespoon of ketchup contains around 4 grams (around 1 teaspoon) of free sugars. A single can

of sugar-sweetened soda contains up to 40 grams (around 10 teaspoons) of free sugars.”

How to live sugar free

• Eat real foods• Eat more protein and good fats• Remove processed carbs from your diet• Drink lots of water (1.5 liters min. a day)• Add extra greens to your diet by having green

smoothies or juices each morning• Experiment with sugar free recipes