HEALTH ADVICE. FREE SUGARS. THE LESS, THE BETTER

The World Health Organisation (WHO) recommends that less than 10% of an adults’ daily calorific intake should be made up of free sugars. It would be even better if free sugars made up less than 10% of their calorific intake.

This would be the equivalent of 50 grms or 10 tablespoons of sugar for an adult with the calorific intake of approximately 2,000 calories per day. It is recommended that people ingest half of this amount per day or even less.

WHAT ARE FREE SUGARS?

According to the World Health Organisation, free sugars include the monosaccharides and disaccharides (table sugar and fructose) that are added to foods and drinks by manufacturers, cooks or consumers. Free sugars are also considered to be those present in honey, syrups, juices and fruit concentrates. Free sugars are not those present in whole fruit, vegetables and milk.

CONSEQUENCES OF EXCEEDING THE DAILY INTAKE OF FREE SUGARS

• Weight gain and in turn there is a higher risk of diabetes and cardiovascular disease
• Rise of tooth decay
• Higher strain on the pancreas leading to the exhaustion of the organ, a lower production of insulin and the emergence of diabetes

HIDDEN FREE SUGARS

These types of sugars are named as such because we are unable to see them and  in turn, are not conscious that we are ingesting them. These sugars can be generally found in industrially prepared foods. However, we will be able to know the levels of sugars that are present within these types of foods in countries were it is mandatory for foods to have a nutritional label.

EXAMPLES OF THESE FOODS

• Certain types of breakfast cereals
• Tomato sauces such as ketchup, mayonnaise, etc.
• Certain types of cold meats
• White and packaged breads such as sandwiches
• Packaged natural juices where additional sugars have been added
• Low fat or fat free foods that have hidden free sugars within them to give them more flavour, etc.

Sometimes these types of sugars can be found under other names within nutritional labels such as glucose, fructose, sucrose, maltose, dextrose, corn syrup, cane sugar, etc.

FOODS RICH IN ADDED SUGARS

The taste of these foods lets us know that free sugars have been added.

These types of foods include:

• Milk chocolate or those low in cocoa
• Sachets of cocoa powder with added sugar
• Boxes of chocolates
• Ice cream
• Marmalades
• Syrups
• Cookies or biscuits
• Sweets
• Candy
• Industrial pastries
• All types of drinks where sugar is added i.e. energy drinks or soft drinks
• Etc.

In conclusion, free sugars do not benefit us in any way and we only obtain ‘empty calories’ from them. We do not need free sugars because any sugars needed by our body to maintain energy levels can be obtained from whole fruits, complex carbohydrates (whole grains, rice, legumes, pasta), vegetables and nuts.

In summary, it is essential that we have a varied and healthy diet.

HEALTH ADVICE. FREE SUGARS. THE LESS, THE BETTER

The World Health Organisation (WHO) recommends that less than 10% of an adults’ daily calorific intake should be made up of free sugars. It would be even better if free sugars made up less than 10% of their calorific intake.

This would be the equivalent of 50 grms or 10 tablespoons of sugar for an adult with the calorific intake of approximately 2,000 calories per day. It is recommended that people ingest half of this amount per day or even less.

WHAT ARE FREE SUGARS?

According to the World Health Organisation, free sugars include the monosaccharides and disaccharides (table sugar and fructose) that are added to foods and drinks by manufacturers, cooks or consumers. Free sugars are also considered to be those present in honey, syrups, juices and fruit concentrates. Free sugars are not those present in whole fruit, vegetables and milk.

CONSEQUENCES OF EXCEEDING THE DAILY INTAKE OF FREE SUGARS

• Weight gain and in turn there is a higher risk of diabetes and cardiovascular disease
• Rise of tooth decay
• Higher strain on the pancreas leading to the exhaustion of the organ, a lower production of insulin and the emergence of diabetes

HIDDEN FREE SUGARS

These types of sugars are named as such because we are unable to see them and  in turn, are not conscious that we are ingesting them. These sugars can be generally found in industrially prepared foods. However, we will be able to know the levels of sugars that are present within these types of foods in countries were it is mandatory for foods to have a nutritional label.

EXAMPLES OF THESE FOODS

• Certain types of breakfast cereals
• Tomato sauces such as ketchup, mayonnaise, etc.
• Certain types of cold meats
• White and packaged breads such as sandwiches
• Packaged natural juices where additional sugars have been added
• Low fat or fat free foods that have hidden free sugars within them to give them more flavour, etc.

Sometimes these types of sugars can be found under other names within nutritional labels such as glucose, fructose, sucrose, maltose, dextrose, corn syrup, cane sugar, etc.

FOODS RICH IN ADDED SUGARS

The taste of these foods lets us know that free sugars have been added.

These types of foods include:

• Milk chocolate or those low in cocoa
• Sachets of cocoa powder with added sugar
• Boxes of chocolates
• Ice cream
• Marmalades
• Syrups
• Cookies or biscuits
• Sweets
• Candy
• Industrial pastries
• All types of drinks where sugar is added i.e. energy drinks or soft drinks
• Etc.

In conclusion, free sugars do not benefit us in any way and we only obtain ‘empty calories’ from them. We do not need free sugars because any sugars needed by our body to maintain energy levels can be obtained from whole fruits, complex carbohydrates (whole grains, rice, legumes, pasta), vegetables and nuts.

In summary, it is essential that we have a varied and healthy diet.

ONE APPLE A DAY, KEEPS THE DOCTOR AWAY.

Apples are considered to be one of the healthiest fruits that nature provides. Its properties confirm the saying: An apple a day, keeps the doctor away.

Properties:

1. Water 

Its richness in water makes it a powerful ally in the fight against dehydration, which is so common in children and older people.

2. Fibre
The high content of soluble and insoluble fibre present within apples protects the body against cardiovascular diseases as it decreases the levels of bad cholesterol and increases the levels of good cholesterol.

3. Antioxidants 

The amount of antioxidants present within their components, activates our immune system and increases our defences.

4. Pectin 

The amount of pectin present within its components stabilises intestinal function, making it a useful tool for patients that are experiencing diarrhoea (baked) and constipation (raw and with skin).

5. Flavonoids 

Apples are rich in a group of antioxidants named Flavonoids, which a number of studies have shown that it could intervene in the prevention of lung cancer.

6. Phloridzin

This substance, which is only present in the skin and the pulp of apples, more so on the skin and the pulp, allows the glucose in the system to be absorbed at a much slower rate into the intestine, making it a perfect fruit for diabetics.

7. Potassium 

It is a fruit that aids in the prevention of hypertension as it has a high level of potassium.

8. Fats 

It is very healthy to eat after a large meal as it contributes in the digestion of fats.

9. Satiating 

It is a satiating fruit, which helps us to control our appetite.

10. Vitamins 

This fruit contains different types of vitamins (E, B and C) and minerals (Iron) making it perfect for pregnant women and to be eaten mid-morning or at whatever time of day.

11. Calorific Value 

Apples have a low calorific value, making it a perfect fruit to eat as part of a weight loss diet.

HEALTH ADVICE

HEALTHY FOODS FOR DIABETICS.

We will be classifying foods in accordance to their glycaemic index.

The glycaemic index shows the speed by which a particular food elevates blood glucose levels. The higher the glycaemic index, the higher the blood glucose levels. Foods with low glycaemic levels will be apt for diabetics.

FOODS WITH LOW GLYCAEMIC INDICES.

RICE.

Wild rice and black rice have the lowest glycaemic indices. Brown and basmati rice have a moderate glycaemic index, whilst the remaining types of rice have a high glycaemic index.

BEANS.

White, black and pinto beans have a low glycaemic index.

CHICKPEAS, LENTILS AND KIDNEY BEANS.

These three have a low glycaemic index.

SWEET POTATOES.

Sweet potatoes have a moderate glycaemic index however; potatoes and yucca have a high glycaemic index.

PASTAS.

Pasta, such as spaghetti, made of durum wheat and cooked al dente has a moderate glycaemic index.

BRAN BREAD.

Bran bread has a low glycaemic index.

CEREALS.

Sugar free whole grain cereals have a moderate glycaemic index.

VEGETABLES.

Practically all vegetables have a low glycaemic index, thereby making them apt for diabetics.

SPICES.

Spices such as pepper, cinnamon, oregano, thyme, rosemary, ginger, curcuma, etc. have a low glycaemic index.

FRUITS

The majority of fruits have a low glycaemic index except bananas, kiwis, pineapples and mangoes, which have a moderate glycaemic index, notwithstanding cooked bananas have a high glycaemic index.

NUTS

Nuts, almonds and pistachios have a low glycaemic index.

MEATS, EGGS, FISH AND SHELLFISH, CURED HAM.

All of these foods have a low glycaemic index.

MILK AND CHEESE

They both have a low glycaemic index.

OILS (Olive and Sunflower oil)

Both types of oil have a low glycaemic index.

CHOCOLATE.

Dark chocolate, with more than 70% of cocoa, has a low glycaemic index.

Cold meats and fats have a low glycaemic index however, they are not recommended to diabetics, as they already tend to suffer from cardiovascular diseases.

HEALTH ADVICE.

A HEALTHY OPTION. FRESH FRUIT JUICE.

Even though eating fruit whole is healthier because it contains the fibre that is lost when juice is made, it is an option to take when going out to have a good time.

Juices can be prepared with just one or various pieces of fruit combined.

EXAMPLES.

1. PINEAPPLE JUICE.

Pineapple is rich in Type B1, B6 and C vitamins. Minerals such as potassium and magnesium have ample health benefits.

For example: It acts as an anti-inflammatory, it reduces oedemas and eases digestion, etc.

2. ORANGE JUICE.

Its high levels of Vitamin C make it a powerful antioxidant and activator of our immune system. Along with most of the fruits, it possesses minerals such as Magnesium, Potassium and Zinc. It mainly aids in the prevention of cold and flus.

2. WATERMELON JUICE.

Watermelon is rich in vitamins, mainly Type A, it has high levels of antioxidants that contribute in the prevention of different types of cancers including: pancreas, stomach and prostrate cancer. It prevents eye diseases and helps to have healthier cardiovascular health.

3. GUAVA JUICE.

Rich in type C and B vitamins, Folic Acid, Calcium, Magnesium, Potassium and Zinc as well as antioxidants i.e. lycopene. Its large quantity of Vitamin A aids in the prevention of eye diseases and certainly increases our defences.

4. STRAWBERRY JUICE.

Strawberries are richer in Vitamin C, Folic Acid and Antioxidants than oranges. Their components play a vital role in the prevention of degenerative disease and stimulate the production of defences.

It is worth it to have a glass of fresh fruit juice in our outings.