What is sugar?

Sugar is discovered in many foods, both naturally or added. Sugar provides power (calories) however has no nutritional value on its own. Sugars space often included to processed foods items to enhance their flavour, colour, texture and also shelf-life.

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Sugar come in countless forms: white sugar, brown sugar, molasses, honey, maple syrup and also corn sweeteners. It may be noted on the ingredient listing top top food brand as:

glucose fructose dextrose maltose sucrose.

All of the different varieties of sugars room grouped together in the ingredient perform to make it less complicated to check out just how much street is in a food. If sugars are listed as the an initial or second ingredient ~ above a food label, the food is likely high in sugar.

Some foodstuffs that normally contain sugar, such as vegetables, fruit and also milk, are vital part that a healthy diet, since they also contain necessary nutrients.All various other sugars are referred to as ‘free sugars’. Totally free sugars space sugars included to food products, and also sugar naturally present in honey, syrups, fruit juices and also purées. Complimentary sugars provide small or no nutritional value.

How go sugar impact our health?

Consuming too much sugar is associated with love disease, stroke, obesity, diabetes, high blood cholesterol, cancer and also cavities.

How lot sugar must we eat?

Heart & Strokerecommends you consume no much more than 10% full calories per day from included sugars, and ideally less than 5%; the is, because that an median 2,000 calorie-a-day diet, 10% is around 48 grams (or 12 teaspoons) of included sugars. One deserve to of pop contains about 85% (or approx. 10 teaspoons) of daily included sugar.

Foods that normally contain street such together vegetables, fruit and also milk have to be had in a healthy diet in reasonable quantities.

foods that are high in complimentary sugar include: Sweetened cold and also hot beverages, such together soft drinks, energy drinks, fruit flavoured drinks, fruit juices, sports drinks, hot chocolate and also specialty coffees. Small goods and also desserts such together cakes, candies, chocolate, cookies, doughnuts, ice cream, muffins, pastries and also pies.Are you drink too lot sugar?

Many popular drinks have an ext than half of your recommended daily sugar intake.


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For an mean 2000 calorie a job diet, 10% is about 12 teaspoons.

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advice to alleviate your street intake

1. Nothing drink your calories.

Avoid sugary drinks. Drink water instead, as soon as you space thirsty. Low-fat, unsweetened milk is likewise a great way to quench thirst.

To store things interesting, flavour her water through lemon, orange or lime slices, strawberry or fresh mint. Stop soft drinks and also sports drinks. They are high in sugar and have no nutritional value (which is why they are dubbed “empty calories”). Stop fruit juice, also when the is 100% fruit juice. Back fruit juice has some the the benefits of the fruit (vitamins, minerals), the has much more sugar than the fruit and also less fibre. Fruit juice should not be spend as alternative to fruits. Canadians need to eat their fruits, no drink them. Stay away from fancy hot drink with complimentary sugars. Order a latte rather of a mocha coffee. Include nutmeg and also cinnamon toppings because that extra flavor fairly than adding sugar.

2. Shot whole foods. entirety foods are items that continue to be close come their natural state as feasible with tiny processing. Examples are: new or frozen vegetables and also fruit, poultry and fish, beans, lentils or tofu, brown rice, whole wheat couscous, barley, totality grain breads, level lower-fat milk, level yogurt and also cheeses.

3. Snack sensibly. stock up on roasted nuts, lower-fat, lower-sodium cheese and also crackers, veggies and dip, and also plain yogurt through fresh fruit. Reduce the lot of baked goods, sweet desserts, candies, and chocolates you eat.

4. Eat lower-sugar cereals. choose cereals with much less than 6 grams of sugar and an ext than 4 grams of fibre every 1 cup (30 gram) serving.

5. Cook in ~ home much more often. select recipes the are reduced in sugar. Examine out ours recipe section for a wide selection of delicious recipes. Also, you deserve to experiment v your favourite recipes by reducing the quantity of added sugar to your recipes through one-quarter come one-third.

6. Read the Nutrition truth table and also the ingredient list on packaged foods. Pay unique attention to the serving size, complete amount of sugar and also read the ingredient list. The Nutrition facts table will certainly tell you the full amount of sugar in the product (from both naturally emerging and added sugars) and also the ingredient list will certainly let you recognize where the street is coming from.

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Products with included sugars such as glucose, fructose, sucrose, honey, evaporated cane juice, fruit puree, molasses, corn syrup, dextrose, focused fruit juice administer no nutritional benefits – minimize or remove these items from her shopping list.