So last week we did a piece on Salt and this week it is the turn of Sugar to get a bashing…
Goodness me I am so anti ingredients these days. This time last year I wouldn’t care one jot whether the foods were pre-packed and full of salt to preserve them or laced with sugar to make them taste better just as long as they were easy to make and enjoyable to eat.
As you are probably aware, most adults and children in this country (and most of the western world to be honest) eat too much in the way of sugar. By this I don’t mean they sit with the sugar bowl and each spoonful after spoonful of the stuff (although when you drink certain drinks you might as well be doing so), no I mean the hidden sugars or “Free Sugars” as they are known that inhabit everyday things that we take for granted from breakfast cereals to fruit juices to yoghurts to energy bars to milk and the list goes on and on.
Now I am not saying you can no longer eat anything but we must begin to take notice of these things, especially when you consider the following short film
Amazing isn’t it!
The worst thing about these drinks and the other foods that are high in sugars is that on the whole they also add very little nutritional value to our diets, quite often stripping our bodies of the correct minerals as the body fights to deal the super quick sugar rush. Like I say, do not remove these foods and drinks from your diet completely because the minute we act drastically like that is the time when when we tend to binge on the very things that we should avoiding and that can often hurt us more than having some small amount on a sensible regular basis. Let’s face it, if we fill our diets up with these types of food only three things will happen. We will become overweight which as you know if not controlled can lead to obesity, diabetes or heart disease. I know some people who are actually unlucky enough to suffer from all three things just by the virtue of the fact they decided to take over indulgence to the next level.
Too much sugar in the diet will also lead to tooth decay. We all remember what our parent’s said when we were children “Those sweets will rot your teeth…!” Well it turns out they were right! The longer sugary food and drinks are in contact with the teeth, the quicker the decay will be caused. We know that sugar laden drinks are obviously bad for us, but do we know that fruit juices can be equally as bad when consumed in large quantities? And what about having dried fruit as a substitute for your sweets? Well it turns out that this can be just as bad because the process of drying the fruit releases certain sugars and when these fruits are eaten, the fact they literally stick to our teeth means that they can be in prolonged proximity to the enamel and increase the intensity at which they damage and decay the tooth.
None of it really sounds like much fun to be honest. The recommended daily allowance is around 30gms for an adult. This equates to approximately 6 sugar cubes so not a great deal when you consider that one can of Coke has more than your RDA in it before you even consider the hidden sugars in the rest of your diet. A good way of reducing the sugar in your diet is to simply remove the excess sugar to start. Question whether you really do need that sprinkle of sugar on your cereal or if you really do need that spoonful of sugar in your tea or coffee. The cereals we eat are often loaded with hidden sugars so look for wholegrain versions and definitely steer clear of honey and sugar coated brands as they aren’t even trying to hide the fact that they are bad for you!
Other things you can do is swap the sweets for some fresh fruit. Swap the sugary iced cakes for a current bun or a scone with some butter spread thinly on it. Stay away from loading your toast with jams and marmalades, syrups and honey’s. Yes there is goodness in honey but once again the free sugar found in the honey can easily do it’s damage without you realising until it really is too late. What we must do is READ the labels, check the sugar contents but most of all check the Red, Amber and Green sugar content system of any food you buy. The more you can get on the green band, the better you will eat and the healthier you will become.
Let’s face it, it turns out that once again, something that we love isn’t necessarily good for us but then that is the nature of our improvement and we only learn through improvements.
FOOD DIARY:Tuesday 18th August 2015
|Qty||Measure||Food||Calories (gr)||Protein (gr)||Carbs (gr)||Fat (gr)|
|Breakfast||2||50gms||Wheat ‘n Rye Sourdough Sliced.||230||8.4||44.2||1.2|
|Lunch||1||Small Bowl||Quinoa, Prawn and Feta Salad||198||25||13||7.9|
|Dinner||1||180gms||Piri Piri Chicken||330||35.6||3.4||22|
|1||50gms||Spicy Bulgar Wheat||75||2.4||13||2|
|1||Mini Muffin||Egg, Cottage Cheese and Smoked Ham.||130||18||4||4|
So the food today wasn’t too bad, but keeping most of the totals low and reasonable is difficult as soon as ay bread is invited into the mix. The reason I went for it is because being Rye bread, it has a relatively low G.I so is better for me when I go to the gym. The only problem with Tuesday’s picture is that I didn’t go to the gym! I was active however and as I said yesterday, I managed to run some of the walk I took Archie on so that ramped up the calorie burn somewhat.
Yesterday was the same again with not making it to the gym. I had a very busy day and limited time meant I was in the position where I either walked the dog or went to the gym and his need turned out to be greater than mine. This didn’t really matter though because I managed to walk a fair distance even though my knee was still sore from the running the day before. The Map My Walk screenshot gave me the following:
This meant that the Polar H7 monitor was able to give a good calorie burn reading even without any running being undertaken on my behalf!
So todays overall Jawbone reading was a target hitting 11,000 plus steps…
Hopefully I shall finally get back in the gym today as it has been far too long since I have managed it and I firmly believe it is taking it’s toll on my mental health so it’s time to put that right.
Stay out of the fridge.