EATING A NUTRITIONALLY BALANCED DIET IS ESSENTIAL FOR BUILDING A HEALTHY EATING PATTERN

Many of us consume as much as 13.5 percent of our daily calorie recommended allowance from added sugars. These sugars increase overall energy intake and may reduce calorie intake from more nutritionally beneficial foods, creating an unhealthy diet, weight gain, tooth decay and increased risk of noncommunicable diseases.

This month we look at the implications of excessive sugar in the diet and explore a few simple steps which can help reduce sugar intake.

SUGARS EXPLAINED

Sugar is a simple carbohydrate which the body converts into glucose and uses as energy. Its effect on the body differs depending on the type of sugar consumed. Sugars can be divided into two types: natural (or intrinsic) sugars and free sugars.

Natural Sugars

Natural sugars are found in whole fruit (fructose), vegetables and milk-based products (lactose), there is no evidence of adverse effects from consuming these types of sugars. Although they do contain calories, fructose and lactose are consumed with other important nutrients, namely fibre in the case of fructose, or protein in the case of lactose, which are beneficial to overall health.

Free Sugars

Free sugars refer to all sugars added to foods and drinks by the manufacturer, cook or consumer and sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates. The largest contributor to free sugars in our diet may not be the spoons of refined sugar added to foods and drinks at mealtimes, but, the sugars manufacturers add as ingredients to processed foods. These sugars are commonly added to sweeten flavour, however, they may also be added to provide technical functions such as altering colour, texture, ensuring proper fermentation or preserving food to allow for a longer shelf life.

Common sources of free sugars in daily diet

Each individuals diet is unique, however there are popular food types common in many diets which contain free sugars.

Preserves and confectionery – table sugars, jam, chocolate and candy account for a large proportion of the free sugars regularly consumed in the average diet

Soft drinks and fruit juice - fruit juice accounts for a large proportion of free sugars consumed by young children

Biscuits, buns and cakes – the high quantities of sugar added in the process of making biscuits, buns and cakes is not always obvious

Alcoholic drinks – many people are unaware of the sugar levels in alcoholic drinks, particularly when mixed with a soft drink

Dairy products – dairy contains natural sugar, however, there are often added sugars in flavoured milks, yoghurts or ice cream

Savoury food - sugar can be found in many savoury foods, such as stir-in sauces, condiments and crisps

A diet high in free sugars is a poor diet and is detrimental to health.

DID YOU KNOW :

The World Health Organisation recommends that each individual consumes no more than 10-14 teaspoons of sugar daily