Arm yourself with the power of knowledge to fight the war against sugar
We’ll start with breakfast:
One bowl of cornflakes contains 3g sugar. Add a glass of milk and that’s an extra 5g. But who eats plain cornflakes? Add two teaspoons of sugar and you’ll add another 8g sugar.
A plain breakfast like that adds up to 16g sugar.
But what about the variations?
· Add fruit yoghurt instead of milk and your total sugar shoots up by 21g.
· Add half a cup of raisins and the total is 59g of sugar.
· Eat coco pops or another sugary cereal and your sugar intake for breakfast is between 24 and 33g.
So by the end of breakfast your sugar intake is around 16g to 40g.
Even on the lower end of the scale, that’s more than half of what you should have every day!
What about lunch?
Two slices of bread contain an average of 3.2g sugar. Add a serving of mayonnaise and you add 0.5g sugar. Have some deli meat on your sandwich and that’s an additional 2g sugar. Have a little tomato sauce on the sandwich and it’s an extra 4g sugar.
Wash it down with a bottle of Vitamin water and it’s an extra 13g sugar, or have an iced tea and you’re adding 23g sugar. If your choice of drink at lunch is a fizzy one, add yet another 40g.
By the end of lunch – including breakfast – you’ll have had around 40g to 80g sugar.
But surely your healthy dinner doesn’t contain sugar?
That’s where you’re wrong.
And while vegetables contain natural sugar, it still adds to your daily sugar intake!
· One serving of carrots is 4g sugar.
· One serving of corn contains 5g sugar.
· Even a serving of broccoli or cauliflower contains at least 2g sugar.
If you have chutney with you food, add 6g sugar.
Depending on your choice between rice and potatoes, you’ll add either 1g or 2g sugar to your meal.
The only item on your dinner plate that doesn’t add sugar to your diet is your meat!
So at dinner, you’ll eat around 15g sugar if you have a healthy meal. And around 30g to 40g if you add all sorts of sauces and sweet vegetables.
By the end of dinner, your daily intake of sugar is at 55g if you’ve had a good day and at around 120g if you’ve had a few extras!
What about those healthy snacks you eat throughout the day?
Did you have an apple? That’s 20g sugar for a medium sized fruit. If you had a banana, that’s 14g sugar. A large orange also has about 15g to 20g sugar.
That’s around 70g to 140g a day, just in sugar.
So how much are you supposed to eat?
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It’s no wonder the AHA recommends you halve your sugar intake
As you can see, even on a good day, you’re eating around 70g sugar. But what you’re supposed to eat is well below that.
It’s only a measly 24g as a woman and 37g as a man!
If you’re eating a whopping 140g, you’re well over the limit.
Shocking isn’t it?
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It’s not only Popeye who is entitled to fight off unwanted enemies using Spinach...
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Focus on the nutritional values of food to lower your sugar intake
Whatever you eat, look at the nutritional values on the pack. Focus on the sugar content and consider your entire day’s dietary allowance.
Use the Internet to check the sugar content of any foods that don’t have the information and keep track of it throughout the day.
It’s the only way you’re going to be able to lower your sugar intake, improve your health
and control your weight.