![]() Artificial sweeteners? The jury’s still outĭespite about 2.2 million people in Britain using artificial sweeteners four times a day or more, the World Health Organisation has released new guidance suggesting that we should find other ways to reduce sugar intake (those with diabetes should stick with artificial sweeteners). “Drying removes the water from the fruit, which means you can eat larger portions with more sugar, resulting in sugar spikes that you want to avoid,” says Dr Igbene. This equates to one heaped tablespoon of raisins, one handful of dried banana slices or six pieces of Pret’s dried mango snack. “So it’s best to stick to a small 150ml glass and see it as an occasional rather than everyday choice.” What about dried fruit?ĭried fruit might seem like a healthy snack but stick to 30g – your daily allowance. “Over time, this response can lead to insulin resistance and possibly Type 2 diabetes.”Īim to base your smoothie on vegetables rather than fruit, and add healthy fats like avocado and plain yoghurt.Īnd what about the one of your five-a-day glass of orange juice? “Juice does contain beneficial amounts of vitamin C but because it’s processed, it contains free sugars,” says Jessop. “When there’s a sharp burst of glucose in our bloodstream, it causes insulin to rush to mop up the extra glucose that we’re not using for energy,” Dr Igbene explains. Without the fibre in fruit, sugar enters our bloodstream quickly. “Smoothies are slightly better than juices because there’s still some fibre in there.” “When you eat the whole food, you’re also getting the fibre, which helps slow down the release of the sugar,” says Dr Igbene. The simple act of blending an apple into a smoothie turns it from a whole fruit to a free sugar. Smoothies are second best, but avoid juice This hits the ideal fibre to fructose ratio that’ll slow down digestion and keep your sugar levels steady. “You can get vitamin C from eating vegetables like broccoli and peppers and it’ll reduce the amount of sugar you’re eating.”Īim for 15g of carbohydrate per fruit, found in one small apple, orange or pear, half a banana or 15 grapes. “If you’re aiming to eat five-a-day, try and make three of them vegetables, and only two fruit,” says Dr Igbene. ![]() “Start by choosing a smaller chocolate bar, then perhaps cut back to once every other day – it’s a more sustainable approach longer-term.” “Think about reducing your portion size and the frequency of sweet treats rather than cutting them out altogether,” says Lucy Jessop a food writer and registered associate nutritionist. You can still enjoy a biscuit or cake when the afternoon slump hits but there are ways to do so as part of a balanced diet. So one biscuit takes you very close to your NHS recommended 30g a day limit. Here’s what to look out for: Don’t take the biscuitĪ 2016 study by Queen Mary University of London, published by the BMJ, found that on average 97 per cent of cakes and 74 per cent of biscuits sold in the UK contain more than 22.5g of sugar per 100g. “Free sugars cause spikes in blood sugar – and, hard as it might be, these are the ones we need to cut back on,” says Dr Igbene.Įven the most virtuous eaters among us are getting more sugar than we need. Health experts talk about “free sugars” – sugars that are not inside the cells of the food that we eat – and “intrinsic sugars”, which are. ![]() Most of us don’t need any more sugar than that.”Ī diet that’s high in sugar can cause weight gain, and being overweight increases our risk of conditions such as Type 2 diabetes, cardiovascular disease and even some cancers. “A diet that’s 40-60 per cent carbohydrates is sufficient – preferably in the form of whole foods that slowly release energy like whole grains, starchy vegetables, fruit, beans and lentils. “We break down all carbohydrates into glucose, a type of sugar that fuels your brain, heart and nervous system,” Dr Igbene explains. Our bodies do need some sugar for energy. “But foods we categorise as being healthier – fruit, dairy, carbohydrates – still contain sugar and we can still eat too much of them,” she says. “We often think that the sugar we need to watch only exists in high-sugar processed foods like chocolate and sweets,” says Dr Somi Igbene, a biomedical scientist. But if you think the smoothies you blend in your kitchen and the teaspoon of honey drizzled on your porridge don’t count, you’re fooling yourself. You’re right in thinking these contribute to your daily limit of “free sugars”, which, according to the NHS, is 30g. A “sugary treat” usually means indulgence: a chocolate biscuit, or a sticky pastry loaded with custard. ![]()
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