nosh magazine (issue 5) - Page 5

nosh magazine Yoghurt type Total Natural sugars sugars Added sugar Yoghurt, natural 5% 4.8% lactose 0 Yoghurt, honey vanilla 10% 4.8% lactose Estimated 5% sucrose Yoghurt, plain 4% 3.8% lactose 0 11% 3.8% lactose Estimated +3% fructose 4% sucrose Yoghurt, strawberry Get sugar savvy SHOPPING TIP Compare similar products and choose the ones with the most nutrition (e.g. fibre, calcium, protein) and the lowest percentage of sugars. There are two simple rules you can remember when looking for products with less added sugar. 1. If it contains a considerable amount of fresh or dried fruit or milk (e.g. fruit yoghurt or muesli or cereal with dried fruit), then you can expect the sugar content to be higher as some or all of the sugars will be coming naturally from fruit or milk. 2. If it doesn’t contain any fruit or milk (e.g. soft drink, cordial or confectionary), then you can bet that the sugars have been added, usually in the form of cane sugar (or in the US it’s often high fructose corn syrup, which is nutritionally similar to sugar). Check the ingredients list under the nutrition information panel to verify this. How much sugar is okay for you? Remember that the actual amount of sugar recommended will vary depending on your daily food intake (energy), which is higher for some (such as active adults, growing teenagers and those recovering from significant illness or injury), and lower for others (such as younger children, women and those who are sedentary). Based on the 2015 Guideline from the World Health Organisation which recommends sourcing less than 10 per cent of energy from added sugars, the average adult who consumes 8,700kJ (2,080Cal) can have a maximum of around 50g or 12 teaspoons per day. N For more information about this topic click here or to download Catherine’s fact sheet click here. MEGAN CAMERON-LEE, APD Learn more at: website | profile Megan is a Consultant Dietitian working in aged care and workplace health. As a Food Trainer running cooking classes at Jamie’s Ministry of Food and as a Freelance Food and Nutrition writer working in print and online media, Megan is a foodie who loves to share her passion for real food and home cooking, debunk diet myths and share the latest nutrition science in bite-size pieces. 5