Dear, dear diary,
IT’S TOUGH TO BE ME. Between my love for sugar and chocolate, and my awareness about healthy food, I’m stuck in supermarket isles for hours just reading all the product labels. But, just because I am always holding up the traffic in supermarket aisles, doesn’t mean you have to be holding up traffic too! I’ve gathered information for you. 🙂
LET’S SAY YOU MAKE ALL THE ‘HEALTHIER’ CHOICES IN A SUPERMARKET, how much sugar are you still taking in? Sugar awareness here we come in 3, 2, 1… go!
First, Some Science!
ON THE PACKAGING, IT OFTEN SAYS something like: “4 grams of sugar (5% of Recommended Daily Allowance)”. I’ve got no idea where this information is coming from, because as far as science (that I know of) is concerned, claiming that recommended daily allowance of sugar is around a 100 grams, is NOT POSSIBLE TO BE HEALTHY.
ON THE OTHER HAND, THERE ARE SCIENCE-BASED GUIDELINES, and those are the ones that should be used. American Heart Association (AHA) has defined a maximum amount of sugar per day. So it’s okay to have less, but having more brings risks to your health. For example, studies show that too much sugar consumption can contribute to developing obesity (even in children!, scientific article), diabetes type 2 , fatty-liver disease (article here), blood vessel damage and even certain types of cancers (link to article). That is why there is a ‘healthy’ dose and an ‘unhealthy’ dose of ADDED sugars per day.
BY THE WAY, I DON’T COUNT THE SUGAR in my fruits, because fruits are also packed with fibre and micronutrients, in addition to containing only natural sugars.
The maximum recommended amount of sugar per day is:
25 grams (6 teaspoons, 100 calories) for women,
37,5 grams (9 teaspoons, 150 calories) for men.
HOW MUCH SUGAR IS IN THESE PRODUCTS
THIS ORGANIC, HEALTHY LOOKING JUICE contains 10 grams of sugar per 100ml. One glass is around 200 ml, so 20 grams of sugar. This is about two thirds of maximum daily sugar allowance for women. So, a glass is okay but half a liter is too much sugar for one day.
TO QUENCH THIRST, IT’S BEST TO DRINK WATER OR HERBAL TEA. A glass of juice can be considered a tasty indulgence when you really feel like it, but no replacement for the 1,5-2L of water you should be drinking daily.
I PICKED OUT THESE ‘TIME OUT’ BISCUITS WITH COCONUT (mmm, yummie!!) because I love coconut and because these ones had very reasonable amounts of sugar compare to other biscuits at the store!
BY THE WAY, COOKIES ARE ONE OF THE NUMBER ONE FOODS TO AVOID if you are trying to lose weight. One cookies easily contains anywhere from 60 to 120 calories – one cookie = 120 calories!! (you know that’s like enough energy for a 20 minute run on the threadmill at the gym). Usually, people with a sweet-tooth have at least a couple of cookies if not (half) the pack, which easily comes down to 500 – 1000 calories, that go by unnoticed on the eating plan.
CEREALS BASED ON WHOLEGRAIN OATS SOUND QUITE PROMISING. These additionally contain hazelnuts, Brazil nuts and almonds (mmm!! yummie)..
THESE CEREALS CONTAIN 15.5 GRAMS OF SUGAR per 100 grams. Per portion of 40 grams, that’s 7 grams. But I weighted my portion this morning, and it’s more like 60 grams (I use a regular sized breakfast bowl) so that is about 10 grams of sugar, thus almost a half of daily allowance. Compared to other cereals, these cereals are pretty good. Most cereals contain 20-25 grams per 100 grams.
THESE “GOOD STUFF” CANDIES WERE NEXT TO THE CASH REGISTER, SO THEY CAUGHT MY EYE while I was standing in the queue. Notice the cute *kid friendly* packaging and then consider this: sugar content is 71 (freakin’) grams per 100 grams. This package of a 100 grams was about the size of my palm (so, not big at all). 71 grams of sugar in one small bag – tricky stuff.
THERE YOU HAVE IT, we’re one step closer to sugar wisdom! More on this coming up soon. Hope you liked this post! Let me know in the comments below 🙂