Sugar is sugar. In whatever form it is present in, it is still sugar, and should be recognised. While the food manufacturers are busy trying to disguise this little bad boy, there are superheroes like me trying to educate the public into what to look for on your food label to keep it to a minimum.
When you read a food label, any form of sugar that is listed will end in the three letters “ose”. Here are some examples:
Also be aware that ingredients are listed in order of quantity that goes into the food itself. So if sugar is listed in the top 3 ingredients you know it’s probably got too much and you may need to re think your choice!
For as long as I can remember we have been brainwashed into thinking that fat makes us fat – but I’m here to reassure you that it doesn’t. Too much sugar does! Our bodies only need a certain amount of carbohydrate (sugar or starch). When it’s had enough, it has to store it somewhere, so the excess gets taken from the bloodstream and stored in our body as fat.
In recent years studies have shown that sugar can be more addictive than class A drugs. A frightening possibility, as it’s literally in everything we see as we walk around our supermarkets every day!
One question I do get asked a lot is how much fruit – as in REAL fruit – should I be having on a daily basis?
I always recommend high fibre fruits for anyone who is in a weight loss phase – such as berries, apples or pears. I wouldn’t recommend 5 portions of fruit per day, 1-2 at absolute most and as previously mentioned if trying to lose weight avoid high sugar fruits like mango, pineapple, grapes and bananas every day. If you are having fruit as a snack, to avoid a big sugar spike I advise to eat a small handful of around 6-8 nuts before eating the fruit. This will slow down how quickly the sugar enters the bloodstream and with the added protein and fat from the nuts, you’ll feel fuller for longer too.
If you are unsure of how much sugar you are having, I would recommend tracking your food for at least a week. At limitless we recommend clients to track their food and beverage intake on MyFitnessPal – a free app for smartphone users.
All your daily breakdowns are given to you, including how many grams of sugar you have had. Another more recent app I have tried is the sugar smart app. This is a government funded idea that allows you to scan barcodes of products and it gives you the quantity of sugar.
Sugar is definitely the one to watch out for. In next week’s blog we talk about sweeteners and whether they are good or bad…..
Kelly - Limitless Life Personal Trainer