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?
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.
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??
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.
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
Now, who can eat two shredded wheat???
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.
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???
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!
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…
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…
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
Thank you once again for reading this post I hope you all have a great week xx