Notes

SUGAR

1#
The average New Zealander would have to only eat a sixth of the amount of sugar they already eat now to meet new World Health Organisation's (WHO) standards. New Zealanders on average consume about 54 kilograms of sugar per year. That's the same as 37 teaspoons of sugar per person each day. Most people don't realise how much sugar is actually inside processed foods. Even a tablespoon of tomato sauce could have one teaspoon of sugar in it. The new standards set by WHO also counts in the sugars that are found in fruits and honey. Rob Beaglehole, principal dental officer for Nelson Marlborough District Health Board, said that keeping to the standard would be a struggle for most Kiwis, but would be important to prevent obesity, diabetes and tooth decay. A study published in the New Zealand Medical Journal in February promoted a tax on sugary drinks as a way of curbing intake in New Zealand. The paper's author, Professor Tony Blakely, of the Department of Public Health at the University of Otago, said the tax would be a simple and smart move to fight obesity and related illnesses. A 20 per cent tax on sugary soft drinks could prevent 67 deaths from cardiovascular disease, diabetes, and diet-related cancers per year, the study said.

2#
Added sugar in foods or drinks adds extra calories to food but no nutrients. It’s easy to have too much because it doesn’t satisfy hunger. Added sugar is also sometimes referred to as 'free sugar'. ‘Free sugars’ refers to the sugar* added to foods and beverages by the manufacturer, cook or consumer. It also includes sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates. Eating or drinking too much free sugar can contribute to increased body weight, raised triglycerides and cholesterol, raised blood pressure or type 2 diabetes. Based on the evidence about the detrimental impact of a high sugar diet, the World Health Organisation (WHO) now recommends that people should reduce their intakes of ‘free sugars’ to around 5 per cent of total energy to gain health benefits. This equates to about six teaspoons for adults and five teaspoons for children. For these reasons, limiting free sugar should be one part of an eating pattern that supports heart health. Specifically it is recommended to: Enjoy a way of eating that focuses on plenty of vegetables and fruit, choosing whole grains instead of refined grains, eating fish and legumes, choosing lean meats and plain dairy, and including healthy oils and nuts. Keep foods or drinks that are high in added sugar for special occasions only. This includes sugary drinks, lollies, cakes, biscuits, bakery products, and similar foods. Use fruit for sweetness instead of adding sugar. Give children water as their main drink. Choose mostly minimally processed foods with low levels of added sugar. Remember that the ‘per 100g’ information on food labels includes naturally-occurring and added sugar. The ingredient list will show how many types of sugar have been added. Also consider the whole food, as low sugar doesn't necessarily mean healthy overall. Remember that there are naturally occurring sugars in nutritious foods like fruit and plain milk, which do not have the same effect as added sugar. We encourage people to include these as part of a healthy eating pattern.

3#
Someone may have told you that people with diabetes can't eat any sugar. Some people think eating too much sugar causes diabetes in the first place. Such ideas make sugar sound like a 'bad guy', but sugar is really just a type of carbohydrate. New Zealand registered dietitian Alison Pask explains that a sugar free diet is no longer the norm for people with diabetes. Sugar (sucrose) is a carbohydrate occuring naturally in foods. It is the major product of photosynthesis, the process by which plants transform the sun's energy into food. Sugar occurs in greatest quantities in sugar cane, from which it is separated for commercial use. You will not gain any nutritional advantage by using honey in preference to sugar. It is okay to use a teaspoon on unsweetened porridge, but it is important to allow for the extra carbohydrate, as you also must do when using honey in any cooking. Sugar is now considered more acceptable for people with diabetes when used in small amounts as part of a healthy meal plan. Sugar provides no fibre, no nutritional value, and can contribute to weight gain and poor diabetes control if used in excessive amounts. What is the difference between sugars? The only difference between the types of sugar is the amount of molasses which remains on the crystal. So brown sugar is not more 'natural' than white sugar, it simply has a different flavour and colour due to extra molasses coating the sugar crystal. White sugar is the most popular and widely used sugar - its high degree of purity means it has no additional flavour other than sweetness. Caster sugar is the same as white sugar, but has a smaller crystal size. Icing sugar is granulated sugar ground to a smooth powder and then sifted; it contains about 3% cornstarch to prevent caking. Golden syrup and treacle are produced by partly breaking down sugar into its components of glucose and fructose which stops crystals forming and creates a stable liquid product. Honey or sugar? Honey is just as natural as sugar except it comes from a beehive rather than sugar cane. Honey has more carbohydrate and kilojoules than sugar, but is sweeter so you use less. It also has a lower average GI, but this does depend on the nectar the bees have fed on.