Nicole Bando | Dietitian & Lactation Consultant
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Nutrition and Breastfeeding Articles
‘It is hard to know what to believe with so much conflicting nutrition
information. I provide you with the latest evidence-based facts.’
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MYTH BUSTER #1: Shades of sugar
There is so much information about sugars, it is often confusing and misleading. Let’s clarify the information to help you make healthy decisions.
Sugar refers to simple chemical structures: glucose, fructose and galactose, all carbohydrates contain these building blocks in various forms. E.g. Sucrose (table sugar) = glucose + fructose, honey= fructose. There are more than 50+ alternatives for sugar, e.g. molasses, date syrup, coconut sugar, dextrose, honey, golden syrup, coconut sugar, barley malt, rice syrup, brown sugar, etc., and they are all nutritionally similar. The differences between the types is the source (e.g. plant, fruit or bees), and the type of processing to derive syrup or granules.
Manufacturers use alternative sugars for their health halo (e.g. coconut sugar), to trick consumers into thinking that they are making a healthy choice. A product with 4 different types of added sugar may falsely appear lower in sugar than it actually is. Check the label for all the different types; if any type of sugar appears within the first 3 ingredients, as well as further down the list, it’s a good indication that the product isn’t the best choice.
Honey is touted for its germ-fighting (antimicrobial) properties, but it is still uncertain how we would attain such benefits. Other sugars, e.g. date molasses contain antioxidants, though we would need to consume 500g for this benefit, which is obviously not recommended. Alternatively, a single cup of berries would provide the antioxidants along with myriad nutrients.
Fructose is another point of confusion. It is naturally found in fruit, and when we eat the whole fruit, we obtain the benefits from the fibre and multiple other nutrients in that food. Include two pieces of fruit per day as part of a healthy diet. This differs to free sugars, such as fructose syrup, added to foods in food processing.
The bottom line? When it comes to added sugar, no variety is a healthier choice than the other, our bodies absorb them in the same way. Overall keep any type of added sugars to a minimum by eating a range of fruit, veg, lean meats, legumes, fish, low fat dairy, whole grains and good fats.
Cake is cake, if made with raw vegan ingredients such as dates and coconut sugar, or old school white sugar, flour and eggs. My philosophy? Occasionally choose a small piece of the best quality cake you can afford and really want to eat…and savour it.
MYTH BUSTER #1: Shades of sugar
There is so much information about sugars, it is often confusing and misleading. Let’s clarify the information to help you make healthy decisions.
Sugar refers to simple chemical structures: glucose, fructose and galactose, all carbohydrates contain these building blocks in various forms. E.g. Sucrose (table sugar) = glucose + fructose, honey= fructose. There are more than 50+ alternatives for sugar, e.g. molasses, date syrup, coconut sugar, dextrose, honey, golden syrup, coconut sugar, barley malt, rice syrup, brown sugar, etc., and they are all nutritionally similar. The differences between the types is the source (e.g. plant, fruit or bees), and the type of processing to derive syrup or granules.
Manufacturers use alternative sugars for their health halo (e.g. coconut sugar), to trick consumers into thinking that they are making a healthy choice. A product with 4 different types of added sugar may falsely appear lower in sugar than it actually is. Check the label for all the different types; if any type of sugar appears within the first 3 ingredients, as well as further down the list, it’s a good indication that the product isn’t the best choice.
Honey is touted for its germ-fighting (antimicrobial) properties, but it is still uncertain how we would attain such benefits. Other sugars, e.g. date molasses contain antioxidants, though we would need to consume 500g for this benefit, which is obviously not recommended. Alternatively, a single cup of berries would provide the antioxidants along with myriad nutrients.
Fructose is another point of confusion. It is naturally found in fruit, and when we eat the whole fruit, we obtain the benefits from the fibre and multiple other nutrients in that food. Include two pieces of fruit per day as part of a healthy diet. This differs to free sugars, such as fructose syrup, added to foods in food processing.
The bottom line? When it comes to added sugar, no variety is a healthier choice than the other, our bodies absorb them in the same way. Overall keep any type of added sugars to a minimum by eating a range of fruit, veg, lean meats, legumes, fish, low fat dairy, whole grains and good fats.
Cake is cake, if made with raw vegan ingredients such as dates and coconut sugar, or old school white sugar, flour and eggs. My philosophy? Occasionally choose a small piece of the best quality cake you can afford and really want to eat…and savour it.