Let ’ s talk about sugar . Sugar can food taste irresistible .

But when sugar is eaten in excess , it can lead to weight gain . Weight gain around the middle has been shown to increase the risk of diabetes , heart disease , blood pressure and elevated cholesterol . You may know that sugar is found in some of our favourite foods like biscuits , cakes , ice cream and jalebis .

But did you know there are sugars hiding in foods where you would not expect ?

Take salad dressings , ketchup , soups and peanut butter – if you look at the nutrition labels and the ingredients list , you will see sugar or you may even see a mystery word , which can also mean sugar ( for example , dextrose ).

There is a lot of confusion about “ natural ” sugars vs processed or refined sugar . Is one better than the other ? Are artificial sweeteners okay to consume ? How do I calculate how much sugar I am eating ? Let ’ s start by answering some of these common questions .

I ’ ve heard that brown sugar or honey or even jaggery ( gur ) is better than white sugar . Is that true ? What is the difference between all these sugars ?

Brown sugar is white sugar with added molasses ( dark brown sugar syrup ), which also makes it softer . Honey is a natural sugar , which

c a n still increase your blood sugar and lead to weight gain . Jaggery ( gur ) is a natural product of sugar cane that is less refined than white sugar . It contains a small amount of micronutrients , but it still contains molasses . However , to receive any benefits from these micronutrients you will have to eat at least ½ cup of jaggery ( gur ).

All types of sugar will increase your blood sugar . However , processed and refined sugars will increase your risk of chronic disease , and can lead to weight gain .

If you are struggling with controlling your sugar intake , you may want to try an artificial sweetener ( for example , Splenda ). Artificial sweeteners do not affect blood sugars and contain no calories .

What is the difference between added sugar and natural sugar ? Where do I find them ?

Added sugars are sugars and syrups that are added to food during processing or preparation . They are found in foods like granola bars , muffins , cookies , hot chocolate , gulab jamuns , jalebis and so forth . Most of these foods offer very few nutrients and are often high in sugar and fat . By eating food with added sugars daily , you are increasing your risk of developing chronic diseases .

Natural sugars occur naturally in food . They are

found in foods like milk , plain yogurt , fruit and some grains . Foods containing natural sugars tend to be higher in protein , vitamins , minerals and fibre . Consuming foods with natural sugars will keep you full longer and help to stabilize your blood sugar . If you are diabetic , talk to your dietitian or call HealthLink BC at 8-1-1 to speak to a dietitian .

Remember to consume foods with added sugar in moderation . Be aware of added sugar in foods by reading nutrition labels and ingredient lists . Remember to add more natural sugars into your diet through foods , such as fruits , vegetables and plain yogurt .

How do I calculate how much sugar I am eating ?

You can figure out how many teaspoons of sugar you are eating by dividing the grams of sugar ( found on the nutrition label ) by four . For example , if a can of pop contains 40 grams of sugar , divide by four to find that is equal to 10 teaspoons of sugar .

A l s o , r e m e m b e r that foods like flavoured yogurt contain grams of natural and added sugar , whereas all the grams of sugar contained in plain yogurt

are natural .

The World Health Organization ( WHO ) recommends that adults and children reduce their added sugar intake to less than 10 per cent of their total energy intake , which is less than 12 teaspoons a day . So after drinking a can of pop , you are only left with two teaspoons of added sugar for the whole day .

Remember to read every label , and reduce your added sugar intake to less than 12 teaspoons a day . Quick tips :

• Try baking at home . You can make a batch of healthy homemade muffins and throw them in the freezer – take one out whenever you crave something sweet .

• Trail mix – add dried raisins or cranberries . You can also add small pieces of dark chocolate .

• Yogurt parfait – plain yogurt , cut up fruit and granola . Add almonds or walnuts for extra protein and crunch .

• C o o k i e s

– try social tea or arrowroot cookies . Keep your limit to two .

• Granola bars – choose ones that contain less than eight grams of sugar . Avoid bars that are chocolate covered .

• Choose foods with fewer than 10 ingredients as this means they are less processed .

• Next time you pick up a packaged food item , take the time to read the nutrition labels and ingredients list . You may be surprised to find hidden sugars in some of your favourite foods .

If you have any further questions , please email us at SouthAsianHealth @ Fraserhealth . ca

( Written by Ravinder Bassi , Dietitian , South Asian Health )

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