The Sweet Stuff

Sugar is a hot topic right now. In this blog we look at some the recent big news and talk to two experts in health and fitness on how you can avoid sugar and improve your lifestyle. 

 

Jamie Oliver has been making the headlines of late with his proposal to tax sugary drinks at 20p per litre, to ban all junk food marketing on TV before the watershed, and to add cigarette style packaging to products showing how much sugar is in them. Studies have shown that these measures could potentially reduce obesity levels up to 200,000 people.

Oliver cited soft drinks as the largest single source of sugar consumption for school children, teenagers, and even sometimes early years kids. More than one serving of these fizzy drinks can contain more than half of the maximum recommended daily sugar intake.

A recent study at the University of California by Dr. Robert Lustig has claimed that they’ve produced “hard and fast data that sugar is toxic irrespective of it’s calories and irrespective of weight.” The study showed that cutting sugar from kids diets appeared to have benefits within just 10 days.

Sugar can act in a similar way as an addictive drug in the way that it rewards the pathways in the brain. This causes cravings for sugary products and can make us behave in strange ways. Essentially, sugary products aimed at kids, such as cereal, sweets and fizzy drinks, are causing them to become sugar addicts from a young age.

Is it any wonder then that preventable diseases caused by overconsumption of sugar, such as diabetes and obesity, have risen in recent years.  Sugar is now added to a huge percentage of food products. Research in the USA indicated that up to 80% of food products has added sugar. And while these figures aren’t quite as high in the UK, sugar is still found in thousands of products.

So what steps can we take to cut down sugar consumption?: We spoke to Jamie Oliver Food Revolution Ambassador and running blogger Stephen Morrison about the sweet stuff.

Formerly morbidly obese and unhappy with his life, Stephen has undergone a transformation, losing 12 stone, is now fit and healthy, and writes blogs and columns to promote healthy living.

“As someone who has lost 12 stone and who is a Jamie Oliver Food Revolution Ambassador, I applaud Jamie’s efforts to highlight the sugar content in many soft drinks. A reduction in sugar consumption has shown to improve insulin sensitivity and reduce blood sugar levels and fat in the liver. I cut my sugar drastically and now look younger, have better skin, lowerered my blood sugar and even cured myself of sleep apnoea. Of course, I also cut my calories and lost lots of weight, which might also have contributed to my healthier look.”  

The idea of introducing a sugar tax and displaying more clearly the sugar content on foods is not a new one and it has been successful in other countries; notably Mexico which saw a 6-12% reduction in soft drink purchasing over two years and up to 17% reduction in lower income households.  

We constantly read about how much the obese cost the NHS with greater need for larger beds, larger machines and increased treatments. This tax could help to address this burgeoning bill while possibly helping us to trim our waistlines.” 

However, Stephen believe that other changes should be made first before a sugar tax is implemented to change the culture of sugar consumption:

 Reducing portion sizes.  

 “Am I the only person who buys family sized bags of sweets with the intention of making them last and then races to the bottom of the pack? We could, of course, show some self constraint, but many of us that are obese have a destructive relationship with food. Urging us to eat less does little to reduce our urges to eat more. Increasing a litre of Coke by 20 pence will not necessarily prevent people from still buying it.” 

 

More regulation of how high sugar goods are marketed, especially to children.

 “For me, cereal manufacturers are almost criminal in their pursuit of young consumers. The shapes, flavours and marketing of breakfast cereals entice children and too many parents associate a bowl of cereal as a greeeeeaaaat way to start the day, not knowing that often a third of the bowl is sugar.” 

Further controls over how high-sugar foods are displayed in stores. 

 “In my local Tesco (naming and shaming, but not alone), the end of every aisle has high-sugar foods on promotion. These goods are heavily discounted to the extent that it is often not much more expensive to buy four of five bars than one. Again, we could criticise people and parents, but does that actually achieve anything? Instead, let’s encourage better promotion of healthier options and motivate and inspire people to make healthier purchases.” 

 

 It’s clear that the law on sugar needs to change to help people make healthier choices in the diets. But how do we find alternatives to high sugar products in the meantime?  We had a Q and A with ‘Happiness Personal Trainer’  PT Mollie to ask her advice:

 

Why do you think people should avoid products with added sugar?

“Sugar has no nutritional value and the reason we eat is to fuel our bodies.  It adds calories too which an excess of will make you gain weight.  Once sugar hits your bloodstream, it can disrupt hormonal cycles, causing energy ups and downs and affecting how your body works (and not in a good way).  There are no known benefits to eating sugar but plenty if you avoid it.” 

 

Sugar seems to be added to so many foods. How can people avoid sugary products? 

“The best suggestions I have are to plan ahead and read the nutrition label.  If you have snacks with you (such as cut-up fruit, nuts, or homemade popcorn) you will avoid the vending machine and shop.  Education is also key, however. Take a look at how much sugar is in products when comparing brands on the shelf and go for the lowest ones.” 

 

What are some healthy alternatives to fizzy drinks? 

“This depends on why you drink fizzy drinks.  If you need caffeine, try tea or an effervescent electrolyte tablet.  If you are thirsty but don’t like the ‘taste’ of water, add some fruit or a splash of ‘no sugar added’ squash.” 

 

Where can people find healthy alternatives?  

“Look for natural sweeteners, such as agave nectar, honey, applesauce if you are baking.  Try to use spices instead to add flavor to your cooking.  

Choose foods with less than 5 ingredients as a way to make the transition to eating whole, natural foods (unprocessed).  Remember that any ingredient ending in ‘-ose’ is probably a sugar so try to avoid it.” 

 

 

If you want to read more by our experts

 Stephen Morrison 

PT Mollie 

 

For more information:

Food Revolution 

BBC Good Food