Category Archives: Sugar

Added Sugars…Do you know where the added sugar is hidden?

Good morning yesterdays Healthy Eating post raised a few comments about sugar, Added Sugar as my aim is to help you make the right choices for a healthy diet have a body which is a healthy weight which can also fight of or help keep many diseases and illnesses at bay naturally.

I thought I would address your concerns now!

A healthy immune system doesn’t mean eating foods that taste like cardboard and it doesn’t mean never ever letting that piece of cake or chocolate ever past your lips again it means learning what food you need to be healthy and knowing that you can have the occasional treat …

It is about moderation, about enjoying those 2 squares of chocolate even more than when you demolished a whole bar and then you feel guilty about eating it, so almost certainly you then starved yourself or ate those cardboard things called rice cakes for two days…I mean how tasteless are they???

But is that good for you?… Certainly not…

SUGAR…..Do we need it?

lump-sugar-549096_1920

Yes…Your body does need carbohydrates, which are broken down into sugar in your body. This sugar is essential for your body to create energy to survive. However, it is not necessary to include sugary foods or added sugars in the diet in order for your body to make energy.

If we know our sugars and know how much we should be consuming in a day then that is the first step.

UK NHS guidelines:

  • Adults should have no more than 30 gm of free sugars a day, (roughly equivalent to seven sugar cubes).
  • Children aged 7 to 10 should have no more than 24 gm of free sugars a day (six sugar cubes).
  • Children aged 4 to 6 should have no more than 19 gm of free sugars a day (five sugar cubes).
  • There is no guideline limit for children under the age of 4, but it’s recommended they avoid sugar-sweetened drinks and food with sugar added to it.

Free sugars are found in foods such as sweets, cakes, biscuits, chocolate, and some fizzy drinks and juice drinks. These are the sugary foods we should cut down on.

It is not referring to the sugars which are naturally occurring in foods although some foods do have a naturally occurring high amount of sugar so it is knowing which food you can eat almost as you like although that word which I love does creep in here…Moderation!

But… eating a sensible amount as many foods with naturally occurring sugar are also packed with lots of fibre, vitamins and minerals.

Therefore it makes sense to know your foods…Know which ones are high in sugar and which ones are lower in sugars…It means reading the ingredients on the packet and if sugar is in the first three ingredients then put it back!

Manufacturers I just love to hate are sneaky people and love to fool us… So if you see a label and don’t see the word sugar DO NOT think it is sugarless because those sneaky manufacturers have used another word like simple carbohydrates, honey, rice syrup, organic dehydrated cane juice, agave nectar, barley malt syrup, corn sweetener, fructose, invert sugar, high fructose corn syrup and it goes on… PLEASE check those labels carefully.

What did please me though was the Canadian Governments stance and they warn that you should be aware of clever marketing? It covers in depth how clever marketing can tempt you…I am sure the food manufacturers probably don’t like this new version…Well about time we stood up to them and their marketing ploys and prove we aren’t all stupid and easily swayed… It also has recipes it is a great new move by the Canadian Government lets hope we can put pressure on our governments to follow …If they are then please let us all know what they do to help improve your health and wellness as a nation.

https://food-guide.canada.ca/en/?fbclid=IwAR36hG-mLfHhLvDrOenOrEvDsI_cFVueANKUC9k1CDWw5zvlk1Vi3hLLqZw

It is knowing what you can substitute for those high in sugar foods… It means making an informed decision about the food YOU eat and feed YOUR family.

You can still eat great food, tasty food so don’t think you are going to be deprived …You won’t…

I am now going to give you a little list of foods which are high in sugar and foods which are lower and also some suggestions as to an alternative…A healthier alternative.

Foods High in Sugars.

Cereal, Cereal Bars, Ketchup, Sauces, Flavoured teas, Fruit Juices, Soda’s, Flavoured yoghurt, Dried fruits… I think by now you should have got the gist… These are all processed foods…

Now just looking at that list what small adjustments can you make or do you make already??

Porridge Oats.

I love porridge oats..although I haven’t eaten it in a while but with some home-made fruit compote or just fresh fruit a lovely breakfast which will keep you going until lunchtime.

Muesli

Honestly not for me..maybe if I made it…No ..I have never been a fan but I know many people who just love it! ( At least) I am honest…haha

Shredded Wheat

Now, who can eat two shredded wheat???

Bran flakes

These I do like with a sliced banana…very nice.

Cereal bars…again why would you? But no accounting for taste and many of my friends and family love them…Check the labels or make your own…I did!

I know many people eat them as a snack, when exercising etc ( they fit in your handbag ) and can be eaten on the go… so I thought I would make some using my favourite ingredients and then maybe I would get to like them and of course, they wouldn’t be like these shop brought ones full of sugars with that boring bland taste…

Carol’s Snack Bars:

  • 2 cups of oats
  • 1/4 cup nut butter
  • 1/4 cup honey, proper maple syrup or agave
  • 1 1/2 tbsp Coconut Oil
  • 1/4 tsp salt
  • 1 tsp vanilla essence
  • 1 egg white
  • 1/3 cup of dried fruit chopped I used Apricots
  • 1/2 cup unsalted roasted nuts I used walnuts.
  • 1/2 cup coconut ( optional)

Let’s bake some snack bars…

With the oven on 350 degrees put the oats on a baking tray and cook for about 12 mins or until they are lightly browned( not burnt like my first batch) Remove from the oven and leave to cool down.

In a small pan add the nut butter, honey and coconut oil and warm gently add salt and vanilla essence and whisk until smooth, add the egg white and whisk again.

To the cooled oats add the nuts and fruit stir to combine then mix in your butter mixture, stir well until the oats are coated.

Line an 8-inch baking tin with parchment paper.

Pour in the mixture pressing down well so the mix is packed tightly or the bars will crumble when you cut the bars using the snack bars into pieces.

Bake on 350 degrees until the mixture is lightly browned around the edges about 20 mins depending on your oven.

Cool the pan on a wire rack for about 15 mins then lift the mixture out using the parchment paper.

Cool completely and cut into squares or oblongs.

Oats-apricots-walnuts-coconut

It is as I have always said it is about eating the food …You like!

Ketchup…Homemade ketchup is far better and also less sugar.

If anyone has a good tried and tested tomato sauce recipe please share as many recipes are either too vinegary or sweet…

Sauces… Sauces come in jars and packets and almost certainly are packed full of preservatives, salt and sugar…What can I say I have always made my own gravy and sauces…

 We have six children and with me and hubby that was 8 to feed that was without the kid’s friends …etc, etc..To buy packets and jars I would have needed a trolley just for packets and jars work out the cost of that for a month… No brainer I made my own … It is amazing what spurs you on to do that…Isn’t it???

Fruit Juice…

Again with all my lot …I learnt to buy fruit in season, make juice and top it up with sparkling water…I will also add that was a treat… Water was the drink of choice …Pure and simple…WATER!

glass water apple tape measure

Sodas…

I was a mean mum… Soda’s were a treat at Christmas…

Now I know just how much sugar is in them… 39.2 grams of sugar per serving, which is almost 10 teaspoons of sugar… I don’t feel mean at all…

Flavoured yoghurt.

A quick tip: Natural or plain full-fat yoghurt will contain about 4.7g of sugar per 100 gm, but this is lactose, not fructose. Lactose is a naturally occurring sugar in dairy and doesn’t affect the body in the same way that fructose does.

Some fruit flavoured yoghurt have as much as the equivalent of 7 tsp of sugar…

From where I am standing you would only need a can of soda pop or yoghurt and you would be over your recommended daily guidelines.

Buy natural or Greek yoghurt or make your own …I think Yoghurt needs to be a separate post…Yoghurt what is in it really? and how to make your own xx

Fresh Fruit…Who doesn’t love fresh fruit there is so much choice and it is a good choice but fruit also has sugar and although it has naturally occurring sugars some are better than others.

Dried fried has a higher concentration of sugar but eaten in moderation it is also high in fibre and vitamins so when choosing also look at that…

Which fresh fruits have the highest amount of sugar??

Grapes, lychee, Figs, Mango, Cherries which are all fruits I love but I still eat them just apply some common sense and although I love figs they are high in sugar I couldn’t or wouldn’t eat that many anyway… They also have a laxative effect.

A few of each…I could just dive in now.

Olives( Yes) it is a fruit, avocado, rhubarb, cranberries, strawberries, raspberries, kiwi are all fruits which are lower in sugar and all fruits which I absolutely love…

olives queen olives

Well, that’s my not so little spiel over…I am happy that you joined me today I do hope you have enjoyed it  I am looking forward to your comments and if you also hit the share buttons I would love that …. Carol xxxx

About Carol Taylor:

Enjoying life in The Land Of Smiles I am having so much fun researching, finding new, authentic recipes both Thai and International to share with you. New recipes gleaned from those who I have met on my travels or are just passing through and stopped for a while. I hope you enjoy them.

I love shopping at the local markets, finding fresh, natural ingredients, new strange fruits and vegetable ones I have never seen or cooked with. I am generally the only European person and attract much attention and I love to try what I am offered and when I smile and say Aroy or Saab as it is here in the north I am met with much smiling.

Some of my recipes may not be in line with traditional ingredients and methods of cooking but are recipes I know and have become to love and maybe if you dare to try you will too. You will always get more than just a recipe from me as I love to research and find out what other properties the ingredients I use contain to improve our health and wellbeing.

The environment is also something I am passionate about and there will be more on this on my blog this year

Exciting for me hence the title of my blog, Retired No One Told Me! I am having a wonderful ride and don’t want to get off, so if you wish to follow me on my adventures, then welcome! I hope you enjoy the ride also and if it encourages you to take a step into the unknown or untried, you know you want to…….Then, I will be happy!

Carol is a contributor to the Phuket Island Writers Anthology: https://www.amazon.com/Phuket-Island-Writers-Anthology-Stories-ebook/dp/B00RU5IYNS

Connect to Carol

Blog: https://carolcooks2.com/
Twitterhttps://twitter.com/TheRealCarolT
Facebookhttps://www.facebook.com/carol.taylor.1422

Pinterest: https://www.pinterest.com/caroltaylor56/pins/

Thank you once again for reading this post I hope you all have a great week xx

Healthy Eating? BUT is it???

No more...Diets Healthy eating (2)

Healthy eating …I wish it was that simple …Don’t you??

We are continually bombarded by “Healthy Food” ads through the TV and social media. I know when I went shopping with kids in tow or in my lunch hour I didn’t have time to scour the shelves or read the labels and to be honest some of those labels even if you had 20/20 vision you wouldn’t be able to read it…

So…Is it healthy or not?

I hope this helps…

Yoghurt…How many different types of yoghurt and yoghurt drinks are there on sale? Who knows… All packaged to catch your eye or the kids eyes we have Miss Kitty drinks, Barbie yoghurts, Ben 10 Yoghurts, Munch Bunch, you name it and they have that yoghurt…Kids are the manufacturer’s dream and our nightmare…

yogurt-670344_1280

Most fruit flavoured yoghurts have alarmingly high levels of sugar they are high in calories and fat. A good example of what sounds healthy is the Total fat-free yoghurt and it contains 18.8gm of sugar that is nearly 40% of our daily sugar allowance in one go.

Weight watchers and Shape yoghurts if you want something you can eat on the go hover around the 3.1g of sugar so are better.

UK NHS guidelines:

  • Adults should have no more than 30 gm of free sugars a day, (roughly equivalent to seven sugar cubes).
  • Children aged 7 to 10 should have no more than 24 gm of free sugars a day (six sugar cubes).
  • Children aged 4 to 6 should have no more than 19 gm of free sugars a day (five sugar cubes).
  • There is no guideline limit for children under the age of 4, but it’s recommended they avoid sugar-sweetened drinks and food with sugar added to it.

Myself I use natural yoghurt or Greek Yoghurt I haven’t as yet ventured into making my own …

Natural yoghurt is higher in calcium than Greek yoghurt and cheaper but I also use it when I make an Indian curry and I like it with fresh fruit it has a sharper flavour than the creamy Greek yoghurt but I like the taste. I also use it when a flatbread recipe calls for yoghurt so I find it more versatile than buying fruit flavoured yoghurts.

Greek Yoghurt I love it…It is more filling and higher in protein made from milk from grass-fed cows lovely with fresh fruit or my favourite frozen raspberries… I also use it when I make protein drinks or smoothies also if you use it instead of sour cream when you make dips, tacos or on your jacket potatoes you will save whopping 78 calories and 7 gm of saturated fat per 1/4 of a cup.

cow-3534338_1280

Although a big pot is initially higher in cost it is healthier, more versatile which then makes it cost effective as well as being good for you.

The bottom line for you and your families health ditch the fruit flavoured yoghurts.

Sugar-Free Sweets.

Nothing in life is free… It costs us somewhere along the line and in the case of sugar-free sweets, it is our health. What cost do you put on your health?

Although sugar-free sweets contain no carbohydrates they contain sugar alcohols which if eaten in excess can cause stomach discomfort and or diarrhoea.

What are they sweetened with aspartame, saccharin, sucralose or other non- calorific sweeteners.

Aspartame the controversy lumbers on some say it is safe and some say it is not…personally so many things once deemed safe are now proving not to be …I don’t trust a government agency to keep me safe…

Saccharin...Another artificial sweetener and more research and testing have been carried out on both of these over the years. Drug and food agencies swear they are safe however health professional and consumer safety groups do not agree. Scientific studies conducted on animals have found links between both these sweeteners and cancer.

The bottom line for you and your families health ditch the sugar-free sweets.

This brings me on to low-calorie sweeteners or artificial sweeteners it seems everyone wants sweetness but without the calories of sugar. A popular natural low-calorie sweetener is Stevia.

The worry among health professionals is that with using these in excess is that many people will then find foods which are less sweet like fresh fruit and vegetables unpalatable thus healthy, filling and nutritious foods are being replaced with artificially flavoured foods with less nutritional value to health. The sweetness then may cause many to stop thinking of sweetness with a higher calorie intake and veer towards eating a sweeter diet and gain rather than lose weight.

Personally, I think this is a dangerous road to take with our health… Many chronic ailments are preventable… That is it in a nutshell… not everything can be put down to unhealthy diets and added sugars but much can and that is a major worry for future generations.

https://blondieaka.wordpress.com/2018/04/03/healthy-eating-no-to-diets-sugar-is-it-your-worst-enemy/

We are guardians of our children’s health and we have a duty as parents to guide them. Children learn habits and if they see us consuming and letting them consume all of this unhealthy sugar-laden food they will see it as the norm… We need to teach them good eating habits …To teach them to love food, to teach them the joy of watching things grow and then cooking and eating it…We owe them the best start in life we can give them.

Let’s be clear on this all this sugar-laden food and drink has a cost on our purses and our health…

I hope this has helped clear up a few points on what foods to avoid …Do your own research and see what you find out I scared myself and the more I research the more I want to know and also wonder how much I don’t know how much is being kept from us which affects our health.

Connect to Carol( Moi)

Blog: https://blondieaka.wordpress.com/

Twitterhttps://twitter.com/TheRealCarolT

Facebookhttps://www.facebook.com/carol.taylor.1422

Pinterest ( 1): https://www.pinterest.com/caroltaylor56/pins/

Thank you  for reading and have a lovely week x

 

 

 

 

 

 

 

STOP CALLING IT “HIDDEN” SUGAR!

Well, It saves me having to do it! Read thy labels or be like me and make it from scratch..Not everything takes forever to make…I spend as little time in the kitchen as I can…It is sooooo hot here and you try using dried goods with a fan blowing…lol
And sometimes that wording is so damned small and I know that it is not just because I am getting on in years …They don’t want you to READ IT!
But I would like you to read this and follow me on how to cook with minimum effort and produce tasty, good food…No frills and no nasties and then tell me you didn’t enjoy it…Everyone comes back for more in this house 🙂

All About Healthy Choices

Publication9CROPPED400The World Health Organization (WHO) provided a document supplied by the Centers For Disease Control (CDC) entitled, “Consumption of Added Sugars Among U.S. Adults, 2005–2010.” In this document, it was determined that the maximum daily consumption of added sugar should not exceed:

25 grams or 6 teaspoons per day.

(REFERENCE: Consumption of Added Sugars Among U.S. Adults, 2005–2010)

As of 2014, The American Heart Association claimed the average American consumed approximately

20 teaspoons of sugar daily.

(REFERENCE: American Heart Association: Daily Sugar Consumption as of 2014)

Added sugar in our foods certainly goes by many different names including: white sugar, brown sugar, raw sugar, corn syrup, corn syrup solids, high fructose corn syrup, malt syrup, maple syrup, pancake syrup, fructose sweetener, liquid fructose, honey, molasses, anhydrous dextrose, crystal dextrose, and dextrin. This is where the “HIDDEN NAME” originated!

Blaming manufacturers…

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