Download What is sugar? Added sugars Reducing added sugars

Sugar
Working Well in Halton
Winter 2015 Edition | January • February • March
Too much of a sweet thing
What is sugar?
Maximum daily allowance
•Sugars are the group of soluble carbohydrates that sweeten
our food. Sugars are either natural or added.
•All sugars provide the same four calories per gram or 16
calories per teaspoon.
•Our bodies process naturally-occurring and added sugars in
the same way.
•Sugars are found naturally in honey, fruits and vegetables
and in many carbohydrate-rich foods such as dairy products,
breads and grains.
48
GRAMS
or 12 TEASPOONS of
added sugar per day*
Not including sugar that occurs
naturally in fruit, vegetables, milk,
grains and other foods.
Added sugars
•Food and drinks may have sugars added during processing or
preparation to enhance sweetness, flavour, colour, texture, add
extra calories, or increase shelf life.
•On a list of product ingredients, added sugars are commonly
listed as: lactose, glucose, fructose and sucrose, white or brown
sugar, honey, corn or maple syrup, molasses, fruit purée and
juice.
Reducing added sugars
THIRSTY? Drink water or low-fat white milk instead of pop or
fruit drinks.
COFFEE BREAK? Cut back on sugar in your tea or coffee
and try to avoid sweetened coffee drinks (e.g., mocha).
SNACK TIME? Choose roasted nuts, low-fat cheeses and
*Heart & Stroke foundation 2014 recommendation, based on a 2,000 calorie diet.
The facts about sugary drinks
Sugar sweetened drinks are the single largest
contributor of sugar to our diets.
One can of pop has up to
10 TEASPOONS of added
sugar, or about
85%
of your daily sugar limit.
whole grain crackers, veggies and dip, or plain yogurt with
fresh fruit. Limit baked goods, desserts, granola bars, candy and
chocolate.
Did you know?
HE-14102
•Excess sugar consumption has been associated with heart disease, stroke, obesity, diabetes, high
cholesterol, cancer and dental cavities. (Heart & Stroke Foundation, 2014)
•It is estimated that Canadians consume as much as 13% of their total caloric intake from added
sugars. (Heart & Stroke Foundation, 2014)