Sugar: Sweet Friend or Sneaky Foe?
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Sugar is another ingredient that often catches our attention on nutrition labels. While it’s a natural source of energy, too much sugar can lead to health concerns like weight gain, diabetes, and dental issues. For seniors, it’s about finding the right balance.
Why Do We Need Sugar?
Sugar (glucose) is the body’s primary energy source, fuelling both physical activity and brain function. Natural sugars from fruits, vegetables, and dairy also come with vitamins and fibre, which are beneficial for overall health.
However, added sugars—those not naturally occurring in foods—offer no nutritional benefits and can contribute to health problems when consumed in excess.
How Much Sugar is Too Much?
Health experts recommend limiting added sugars to no more than 25 grams (6 teaspoons) per day for seniors. Natural sugars found in whole foods are not included in this limit. Reducing added sugar can help lower the risk of Type 2 diabetes and maintain a healthy weight.
Tips to Manage Sugar Intake:
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Spot Added Sugars on Labels
Look for terms like “high fructose corn syrup,” “molasses,” or “sucrose.” Check the “added sugars” section on nutrition labels to identify how much sugar has been added. -
Choose Whole Foods Over Processed Ones
Fresh fruits are a better choice than sugary snacks. Fruits provide natural sweetness along with fibre, vitamins, and antioxidants. -
Sweeten Naturally
Add cinnamon, nutmeg, or vanilla to enhance sweetness without added sugar. Consider using small amounts of honey or maple syrup as an alternative to refined sugar.
Enjoying Sweetness in Moderation
Understanding sugar’s role in your diet can help you make informed choices. The goal isn’t to eliminate sweetness from your life but to savour it in healthy moderation. By reducing added sugars and choosing nutrient-rich foods, you can satisfy your sweet tooth while supporting your overall well-being.
