THE Sweet LIFE?

DL mag dietitian Shannon Lavery discovers not all sugars are equal and explores sugar substitutes for those who can't live without the sweet stuff.

- Shannon Lavery

Sugar has been a hot topic of debate for many years now and is regularly demonised for causing various health issues. There is research that suggests consuming large quantities of sugar is associated with dental caries and weight gain, which in turn may also increase the risk of type 2 diabetes, heart disease, stroke, and some cancers. However not all sugars are equal. It is important to understand the differences and to acknowledge that not all sugars need to be limited in your daily diets. But for those that do enjoy sweeter foods there are some alternatives that may be of use.

The World Health Organisation (WHO) recommends adults and children reduce their daily intake of free sugars to less than 10 per cent of their total energy intake. A further reduction to below 5 per cent or roughly 25 grams (6 teaspoons) per day would provide additional health benefits.

The Australian Health Survey found more than half of all Australians aged 2 years and up exceeded the WHO recommendation to reduce their daily intake of free sugars to less than 10 per cent of their total energy intake. And the majority of free sugars consumed were from nutrient-poor and energy-dense 'discretionary' foods and drinks.

Sugar

Sugar is a type of carbohydrate. When you eat carbohydrate (sugar and/or starch) containing foods the body breaks it down into glucose which then enters the bloodstream to be used by your body's cells to create energy. Carbohydrate is the body's main and preferred source of fuel. For people living with diabetes, it is important to eat the right type and amount of carbohydrate foods to help manage your blood glucose levels.

Sugars can occur naturally in some nutritious foods such as milk and fruit. These foods provide a wealth of important vitamins and minerals and should therefore be included as part of your daily diet.