FOOD OF THE WEEK - SUGAR Part 3

Today’s blog is aimed at parents and carers of children. 

It is noted in the UK that children are consuming too much sugar. This is alarming.

This places our children at risk of obesity, dental caries (tooth decay)  and fatty liver. Eventually if left unchecked, this can lead to type 2 diabetes, heart disease and even some cancers.

As parents we must be armed with information to ensure we buy the most suitable foods for our young ones.

Remember - There is no such thing as a healthy sugar! 

Sugar is sugar – it doesn’t matter what type it is.

Reading labels is important. Sometimes it is difficult to know if a food is high in sugar because the actual word ‘sugar’ is not always used.

Some of the names used to describe sugar on food labels

The Change 4 Life campaign has some extremely useful tools to promote nutritional health . One is the SUGAR SMART APP. Please use the sugar smart app to help you recognise how much sugar is in your foods.

It is really easy to use – see the link below:

https://vimeo.com/149674051

Please do watch this with your children if you can – let's wage war against excess sugar – for their sakes and indeed their purpose in life!

FOOD OF THE WEEK - SUGAR part 2.

 

Welcome to part 2 of our F4P blog on SUGAR. 

Hopefully this will bring further insight to help you make healthy choices about your intake.

Do we need sugar? 

Sugar is a type of carbohydrate that provides energy for the body in the form of glucose. In particular the brain needs glucose to function, as do muscles during exercise. Without adding sugar to our diet, the carbohydrate (starchy foods) we eat are broken down to glucose. So we generally we really don’t need to eat sugary foods for energy.

Which sugars should we limit?

Some sugars are found naturally in foods such as fruit, vegetables and milk, while others are added during processing. These added sugars are the ones which need our careful attention. Foods such as chocolates, sweets, biscuits and cakes, which can contain a lot of added sugars often only provide calories without significant amounts of micronutrients – you will often hear these called ‘empty calories.’

Frequent consumption of sugar, sugary foods and drinks can increase the risk of tooth decay. Therefore, it is important that we monitor our intake of sugars and cut down to sensible limits

What is sensible limit?

Added sugars shouldn't make up more than 5% of the energy (calorie intake) you get from food and drink each day. This is about 30g of sugar a day for those aged 11 and over.

Fruit juice and honey also count as added sugars, as they're sometimes added to foods to make them sweeter.  Packaged shop bought Fruit juice is still a healthy choice (one 150ml serving counts towards your 5 a day). However, the sugars can damage your teeth, so it's best to drink it with a meal and no more than one serving a day.

The truth about smoothies

If you are a fan of juicing, please note the difference in eating a fruit and ‘drinking that fruit.’ When eaten in its natural form, the sugar in the fruit is less likely to cause tooth decay because it is contained within the food and the sugars are associated with fibre which slowly releases the sugar. When juicing, imagine how many fruit you may use to make up a glass – it can sometimes be well above what you would eat. For example – it can up to 9 oranges to make up a glass of juice; and because the sugars are released during they can do more harm.

For children it is best to avoid juices and encourage fresh fruit and water. Also, introducing vegetables and less fruit; as part of your juicing regime, may help reduce sugar load. Experiment with different vegetables such as cucumber, kale, chard or spinach.  

The bottom line - sugars are released during the juicing process. Sugars in whole pieces of fruit are less likely to cause tooth decay because they are contained within the food. Intact sugars eaten as part of the fruit are less likely to cause tooth decay. You shouldn't cut down on fruit as it's an important part of a healthy, balanced diet.

Juicing and smoothies

Juicing, which is different to blending or pulping, extracts the water and nutrients from a fruit or vegetable while discarding the tough fibre which aids the digestive system. We need the fibre to slow down the release of the sugars in fruit.

A report by Prof Barry Popkin, from the Nutrition dept. of North Carolina University in 2007; advised that drinking smoothies and blended fruit juices can have the unintended consequence of massively increasing the amount of sugar a person consumes.

He said people were deceiving themselves about their sugar intake by swapping fizzy drinks for juices and smoothies. 

See below for an example:

• ·       One popular branded smoothie — “pomegranates, blueberries and acai superfood”— contained 34.3g of sugar in a 250ml bottle (7 teaspoons  sugar)
• ·       500ml bottle of squeezed orange juice sold at a popular food outlet (contained 51g of sugar - over 10 spoons sugar)
• ·       This compares with 39g of sugar in a 330ml can of Coke.(nearly 8 teaspoons of sugar)

Before I sign off for today – please do use this clever app from the Government’s public health platform – Change for Life. 

https://www.nhs.uk/change4life-beta/campaigns/sugar-smart/home

For those with children, get them involved, as it will help them monitor sugar intake.

FOOD OF THE WEEK - SUGAR

 SUGAR - Part 1.

Welcome to part 1 of our informational F4P blog on Sugar.

What is it?

Most people understand the term ‘sugar’ to generally refer to ‘table sugar,’ the type of sugar that we add to our tea and coffee. Sugar belongs to the food group known as carbohydrate.

Where does it come from?

There are two main sources from which sugar is extracted:

1. Sugar Cane – which looks like thick bamboo branches has a woody outer, which once stripped back, reveals sugar rich fibres. It grows in tropical regions, is harvested and undergoes intense refining processes which eventually produces crystals or raw sugar, and black syrup called molasses. The crystals are initially brown, and if further refined (removing more molasses) the result is a lighter product. White sugar is refined raw sugar – which has undergone bleaching.

2. Sugar beet -  is a large pale brown root crop, similar to a parsnip.  It grows in certain parts of Europe and North America. The extraction & production of white sugar from beet also involves intensive refining of the plant -the end result like cane sugar – is the production of sugar crystal.

What is the big deal?
Most adults and children in the UK eat too much sugar.

The government Scientific Advisory Committee on Nutrition (SACN) made a recommendation in July 2015 about the amount of “free sugars” we consume.

Free sugars are any sugars added to food or drinks, or found naturally in honey, syrups and unsweetened fruit juices. The concern is that we are consuming too many foods that are high in free sugars or added sugars. Eating these too often can mean you eat more calories than you need, which can lead to weight gain and obesity.

What does it look like?

There are several different types of sugar. The most obvious difference between types is colour.  When sugar has been extracted from the juice of the beet or cane plant, the strong tasting black syrup – molasses; remains.

When white sugar is produced, the molasses are entirely removed, whereas brown sugars retain varying amounts. Basically, the more molasses in brown sugar, the stickier the crystals, the darker the colour and the stronger the flavour, for example: Muscovado sugar.  However, the presence of molasses does not change sugar’s nutritional value. Whether deep brown or bright white – each teaspoon (5g) of sugar is about 20 calories.

These commonly-used sugars vary in colour, flavour and crystal size:

Granulated: all-purpose sugar for general use (‘table’ sugar)

Caster: small grains ensure smooth blending to give even textures in cakes and other baked foods

Icing: milled sugar to give a fine powder.  This provides texture to icings and buttercreams – useful for decorating cakes

Demerara: a brown sugar with larger grains providing crunch and flavour – ideal for use in biscuits and crumbles

Did you know? Your body does not differentiate between white sugar, brown sugar or honey? Gram for gram they are all recognised as sugar, and excess intake can have a negative effect on your health.

Stay with us this week for interesting facts which could revolutionise the way you eat and drink – and positively impact you fulfilling your purpose in life.

http://www.nhs.uk/pages/home.aspx

http://www.sugarnutrition.org.uk/

https://www.bda.uk.com/foodfacts/Sugar.pdf

FOOD OF THE WEEK - EGGS (Part 2)

If I had a gold coin for every time someone told me that “eggs are bad for you,” I would open my own jewellry store!

So why do eggs have a bad reputation with some people?

 Amongst other things -  it seems to be our concern with Cholesterol. Eggs are rich in Cholesterol, especially the egg yolk. They are therefore deemed as bad for us. Knowledge is power – so please keep reading and be empowered!

Who needs to restrict eggs?

Eggs contain cholesterol, however in most cases, it is not cholesterol rich foods (eggs, liver, kidneys and shellfish) that raise blood cholesterol levels. For most people, it is saturated fat that is impacting upon blood cholesterol. It is better to reduce the amount of saturated fat (found in animal fats such as butter, lard, fatty meats and meat products, full fat dairy products as well as pastry, cakes and puddings).  Cutting back on saturated fat will also naturally limit dietary cholesterol.

Are eggs ok then?

Eggs can be eaten as part of a healthy, balanced and varied diet. There is no need to restrict eggs because of cholesterol. It does seem to be more common practice in the US than the UK. Eggs remain a good source of protein and other nutrients. 

About 1 in 500 people have a condition called FH (familial hypercholesterolaemia) and they may need to be more cautious about dietary sources of cholesterol.  This is because people with FH have levels of cholesterol which are often double the normal level.  If you have FH, talk to your doctor or dietitan to see if you need to limit your egg intake.

So what is Cholesterol?

Cholesterol is a waxy substance which is mainly made in the body. The liver makes some of the cholesterol from the saturated fats in the foods you eat. Cholesterol cannot be exercised away, sweated out or burned off.  Cholesterol plays a vital role in how every cell works, throughout the body. It is also the material which the body uses to make other vital chemicals. However, having too much cholesterol in the blood can increase your risk of getting heart and circulatory disease includes coronary heart disease, stroke, and diseases that affect the circulation such as peripheral arterial disease.

For most people, the amount of saturated fat they eat has much more of an impact on their cholesterol than eating foods that contain cholesterol, like eggs, liver, kidneys and shellfish. Unless you have been told otherwise by your doctor or dietician, if you like eggs, they can be included as part of a balanced and varied diet

What is LDL and HDL?

Cholesterol is carried in your blood by proteins, and when the two combine they're called lipoproteins. The two main types of lipoprotein are: 

• ·       High-density lipoprotein (HDL) – which carries cholesterol away from the cells and back to the liver, where it's either broken down or passed out of the body as a waste product. For this reason, HDL is referred to as "good cholesterol" and higher levels are better.
• ·       Low-density lipoprotein (LDL) – which carries cholesterol to the cells that need it. If there's too much cholesterol for the cells to use, it can build up in the artery walls, leading to disease of the arteries. For this reason, LDL is known as "bad cholesterol".

The amount of cholesterol in the blood (both HDL and LDL) can be measured with a blood test. Here are the normal ranges for the UK:

·       Total cholesterol should be 5.0 mmol/L or less.

·       LDL should be 3.0mmol/L or less after an overnight fast.

·       HDL should be 1.2mmol/L or more.

·       Total cholesterol/HDL ratio should be 4.5 or less.

I encourage you to visit your GP to have your blood cholesterol levels checked.

If you need more information about saturated fat, blood cholesterol or another food related health issue – do email me on foodforpurpose@gmail.com

Info sources used:

http://www.webmd.boots.com/cholesterol-management/guide/facts-about-cholesterol

http://www.nhs.uk/Conditions/Cholesterol/Pages/Introduction.aspx

https://heartuk.org.uk/cholesterol-and-diet/low-cholesterol-diets-and-foods/can-i-eat-eggs

https://www.bda.uk.com/foodfacts/cholesterol.pdf

FOOD OF THE WEEK - EGG. (Part 1)

Food of the week -  EGG 

In this week’s blog we will be reviewing eggs – mainly chickens eggs to be precise. Eggs have been eaten as a food for about six million years. In recent years; eggs have been at the centre of much nutritional controversy.

Eggs are a great source of protein and are actually known as a ‘complete protein, meaning they contain all the necessary amino acids. The World Health Organisation uses egg protein as a standard for evaluating protein in other foods. 

A researcher said in 2013 that “Eggs are all-natural and provide one of the highest quality proteins of any food available.” “One egg provides more than six grams of protein, or 13 percent of the recommended Daily Value (DV), and nearly half is found in the yolk.”

Vital statistics of eggs:

Eggs are high in the following nutrients:

Protein - growth and repair of the body cells

Vitamin D – regulates the health of bones

Vitamin A – helps the immune system to function, helping vision in dim light and keeping skin and the linings of some parts of the body, such as the nose, healthy

Vitamin B2 - works with other B-group vitamins to help break down and release energy from food, keeping the nervous system healthy especially in pregnant women.

Vitamin B12 – for healthy blood cells and processing folic acid

Folate – Works with Vit B12 to produce healthy blond and support a healthy nervous system.

Iodine - helps to make/regulate the thyroid hormones.

  

Eggs are an extremely versatile food, which are reasonably inexpensive in most communities. Being low in calories and having a fairly high satiety value (ability to make you feel full) eggs are also a useful addition for weight management. Eggs allergies are quite well documented and care is needed where this is an issue.

Stay tuned this week and find out that “Eggs aren’t the dietary demons they’re cracked up to be"

Have you even seen a chicken lay an egg? It is quite amazing. Click on the link for details, not for the faint hearted!

http://www.dailymotion.com/video/x1820lp_chicken-laying-an-egg-close-up-2_animals

FOOD OF THE WEEK - SALT

This week our focus has been on SALT.

Key messages around lowering our salt intake have been shared. The UK recommended intake of salt for adults, is to have no more than 6g per day – that is one teaspoon per day.

The dangers of eating too much salt include a raised blood pressure (hypertension) -  much research has shown that people of African descent are at higher risk of hypertension which can lead to heart disease, stroke and kidney disease.

To round off the week, I thought I would touch upon a few more areas, please do review my SALT blogs from p1. – p4.

Salt Substitutes

Salt substitutes such as Lo® Salt, Saxa So-Low® and own-brand ‘reduced sodium salt’ are usually made from a combination of sodium chloride and potassium chloride. Potassium can build up in the body when you have kidney problems and cause an irregular heartbeat. For this reason, salt substitutes are not generally recommended in people with kidney problems. I advise that people seek advice before using these products. And it is important to remember that using these products will not actually help to ‘retrain’ taste buds by decreasing salt exposure.

Soluble vitamin supplements or painkillers

If you routinely take an effervescent (dissolvable) vitamin supplement, or take effervescent painkillers when necessary, it's worth remembering that these can contain up to 1g salt per tablet. You may therefore wish to consider changing to a non-effervescent tablet, particularly if you have been advised to watch or reduce your salt intake. Please discuss this with you GP or health care provider.

Useful Literature:

Here is an extremely useful resource from the British Heart Foundation – it covers ways in which you can cut down on salt.

https://www.bhf.org.uk/publications/healthy-eating-and-drinking/cut-down-on-salt

Other uses of Salt:

And finally…we know that eating too much salt is harmful for our health.  Here are some other uses of salt…

• ·      To remove dead skin particles and boost your circulation. Give yourself a massage with dry salt. Ordinary salt works well; the larger sea salt crystals also do the job.
• ·      Get rid of yellow perspiration stains on shirts. Dissolve 4 tablespoons salt in 1 litre of hot water. Just sponge the garment with the solution until the stain disappears.
• ·      Treat mosquito bites. A saltwater soak can help with mosquito bites –a poultice of salt mixed with olive oil can help too.
• ·      Get rid of ant by sprinkling salt at doorways, window sills and anywhere else ants gain access. Ants apparently don’t like to walk on salt.

SALT has been a big topic to cover in a week, and I am happy to receive questions you may have – do email me at foodforpurpose@gmail.com Also watch out for my upcoming blog on Monosodium Glutamate – MSG.

References

http://www.care2.com/greenliving/47-smart-uses-for-salt.html#ixzz41tIOqrcj

http://www.actiononsalt.org.uk/salthealth/ethnic/blackafrican/

FOOD OF THE WEEK - SALT

More on SALT...                                                                       p3.

How much salt is too much?

So far we have reviewed some of the types of salt and the damage that too much salt can cause to our health. It is important to note that salt in itself is NOT bad! But too much is bad – no matter how tasty we feel our food is – we must pay attention to the effect this exerts on our health.

Too much salt raises blood pressure which in turn puts people – especially - Afro Caribbeans, at high risk of stroke, kidney disease and heart disease.

How salt much is recommended?

The UK recommendation is no more than 6g daily. That is one teaspoon per day. The current average salt intake is 8.1g salt a day -  many people are eating more than this.

People at risk of high blood pressure, or those with high blood pressure should take extra care to ensure that they keep their salt intake below the recommended maximum of 6g. The majority of salt consumed by people of black African descent is from salt added in cooking and/or at the table. This is in contrast to the rest of the UK population (and indeed the Western world) where 75% of salt intake comes from processed foods.

What does this mean in practical terms?

Lower your salt intake by avoiding excess salt in cooking – remember the recommendation per day is no more than one teaspoon daily.

Also watch out for sources of salt in processed foods:

•        salty meats and processed meat products such as ham, bacon, sausages, pate, salami

•        canned, packet and instant soups

•         ketchup, soy sauce, mayonnaise, pickles

•        stock cubes, gravy powder and salted

•        any canned food containing salt

•        smoked meat and fish, prawns and anchovies

•         meat and yeast extracts

•         salted snacks like crisps, salted nuts, salted biscuits, popcorn

•        high salt ready meals, sauces and takeaway meals

•        pasta sauce

Look out for words on labels like sodium, salt, brine, cured, pickled, corned, smoked on labels – and only eat limited amounts of these products

Watch out for bread and breakfast cereals some contain salt - compare labels when you are shopping and choose the ones lower in salt.

Labelling:

In the UK the traffic light labelling system operates – see below:

Here is some basic guidance on labelling, generally avoid any foods that are in the red. For salt,  this means that there is too much salt per 100g.

Green means it is a healthy choice – 0.3g or less; Amber is 0.31-1.5g – this means eat in moderation.

**You may see ‘sodium' listed on some labels rather than salt. To convert sodium into salt multiply the amount on the label by 2.5.

 Other considerations:

People of black African descent should aim to :

• Recognise that sea salt, rock salt and garlic salt all have the same effect on your blood pressure, so limit use of these

•       Take care with any salted meat or fish e.g. salt fish, stock fish, salted mackerel, saltbeef, khobi, salted pigs tail, should be soaked in water for 24 hours (changing the water a number of times) to remove most of the salt before cooking.

• Decrease use of salt and try other flavourings such as fresh herbs, spices.

•        Try using fermented locust bean also known as Iru, ogiri or dawa dawa. This strong smelling fermented bean is a useful addition to soups and stews. Long before bouillon cubes like Knorr, Maggi and Jumbo, fermented locust bean has been used in some African nations. It takes getting used to, but give it a try! Fermented locust bean is documented as having a beneficial effect on blood pressure and cholesterol levels.

For many of us this will mean literally retraining our taste buds to accept a lower level of salt. Isn’t your life worth that? Remember, you are here to fulfil purpose!

 http://www.actiononsalt.org.uk/salthealth/ethnic/blackafrican/#sthash.zpMQycUu.dpuf

https://www.bda.uk.com/foodfacts/Salt.pdf