Bangkok--4 Jul--FRANCOM ASIA
What would life be like without sugar? Certainly not as exciting, because sugar makes our food sweet and taste good, giving us a certain amount of satisfaction. In addition, its sweetness is known to give us that nice instant "lift" that we sometimes crave. Until sugar was widely available as a commodity, sweetness was found in many fruits and vegetables. An interesting fact is that Cleopatra, who lived from 69 to 30 BC, enjoyed figs and dates, two of the sweetest fruits, as her snack foods. It was only in the 1600s that sugar became a major part of the human diet, when sugar plantations were set up and sea voyages brought it to different parts of the world.
Sugar is a carbohydrate found naturally in many foods, such as lactose in milk and fructose in fruit and honey. In fact, some sugar is considered necessary in our diet to supply us with ready energy. Our muscles, and also our brain, both need fuel to boost up energy and keep them active. So sugar should not be eliminated outright from the diet, although moderation and a good understanding will enable us to enjoy the delicious sweetness without affecting our health.
Fructose, glucose and sucrose
There are many types of sugar that come from various sources. Among the most widely consumed are fructose and glucose which come naturally in the free state from fruits and vegetables – and, these foods naturally contain fibers and antioxidants, as well. Sucrose is a combination of glucose and fructose, and this is what we buy and know as common table sugar. In the body, the glucose is absorbed into the blood and causes the blood sugar to rise. Fructose, on the other hand, must be converted into glucose before being released into the blood, so it is an example of a simple carbohydrate that is great tasting, yet leads to much more modest increases in blood sugar after it is eaten.
We also hear about high fructose corn syrup (HFCS), made from corn, which is not the same as fructose. In fact, high fructose corn syrup is very similar in composition to table sugar and about half of the sugar it contains is glucose. HFCS is commonly used in many processed foods. Its popularity started in the 80s and manufacturers started to use it to replace cane sugar. We often do not expect to find sugar in common food items such as ketchup, salad dressings, crackers and other bread products, but these hidden sugars are added to many processed foods to improve their flavor, and unfortunately leaves us with empty calories, and nothing more. This why it is important to learn to read the labels of food that we consume, so we know exactly what we are getting in our diets.
Sugar, yes, but in moderation
Sometimes, some sweetener is needed to improve the taste of food or to make it less bitter, or to make it enjoyable to eat. However, it is important that we enjoy added sugars in moderation, and learn to enjoy and appreciate the natural sweet flavors of foods such as fruit.
We are all aware that sugar consumption has been scientifically linked to obesity and other health concerns, which is why it is important to understand the different types of sugar and the role it plays in our diet. According to the Thai Health Promotion Foundation, a 475 ml cup of coffee that Thais normally consume contains 10.5 teaspoons or 52.5 grams of sugar, while a glass of 350 ml bubble tea contains 11.25 teaspoons of sugar or 56.25 grams. With just one drink, the recommended daily intake of sugar by the Thai nutritional guidelines (10% of total energy intake or not more than 40 – 55 grams per day), is nearly or already exceeded.
Balance is necessary. You cannot have a totally sugar-free diet, but we don't want to use excessive amounts of excess sugar that add unnecessary calories to the diet, since this may lead to weight gain.
Dr David Heber, renowned nutrition expert and Chairman of the Herbalife Nutrition Institute and the Herbalife Nutrition Advisory Board, does not believe in cutting sugar totally out of the diet. "We need some sugar in our diet every day because of the quick energy it gives for our brain, for our blood cells, and other organs in the body to function properly. If you eliminate all carbohydrates from the diet, then you need more protein, or you would end up breaking down your muscles to make sugars."
He also explains that sugar is not a poison, especially when it is in a low-calorie food. We cannot avoid sugar altogether, but what matters is knowing about all the different types of sugar and also the amount of sugar your food contains. Pure fructose for example, found in fruits, vegetables and honey, is sweeter than sugar, so it can cut down the total amount of sugar you consume. "Since it is almost twice as sweet as table sugar, using fructose is a safe way to reduce the amounts of sugar added to foods, and can be a great way to help with weight management, he added.
Herbalife shakes available in the Thai market provide just 7-9 grams of fructose per serving which is the same amount of fructose usually found in a medium sized apple and considered a reasonable amount to give it a nice flavor. It is important for individuals concerned about high fructose consumption to look at their entire diet, to determine their total daily intake of fructose and other sugars.
Nine tips to reduce your sugar intake
Always taste your food before adding sugar.
Limit your consumption of food and drinks containing high amounts of added sugar.
Learn how to read the nutritional facts labels
Know all the different names of sugar- such as molasses, malt syrup, cane juice, etc. and ingredients ending in "ose"
Make sure your daily added sugar intake does not exceed recommendations
Reduce your sugar intake slowly, to get your body used to the change
Use vanilla, cinnamon and citrus zests to add sweetness to foods
Consume proteins and fiber to help keep you full longer
Choose a fresh fruit over juices
This article is brought to you by Herbalife in line with its mission of providing nutrition for a better life and promoting healthy, active lifestyles.