Sugar is always a hot topic in nutrition—and opinions are divided. While it's clear that many Australians consume too much sugar, completely eliminating it can create its own set of problems. Evidence-based nutrition shows that sugars naturally occur in many nutrient-rich foods like milk, fruit, vegetables, and grains. They’re also vital in cooking and food production for their ability to add volume, aid in caramelisation, preserve foods, and even support fermentation.
Smart Shopping Tips for Managing Sugar Intake
When shopping for food, it's important to understand what you’re buying. Here are some practical tips:
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Aim for Lower Sugar Content:
As a general rule, try to choose products with less than 10g of sugar per 100g. For items that naturally contain more sugars—like breakfast cereals with dried fruit—aim for less than 25g per 100g. -
Read Labels Carefully:
Nutrition labels list total sugars but don’t differentiate between natural and added sugars. Check the ingredients list to see if sugars come from wholesome sources like fruit or milk versus added sugars like cane sugar or high-fructose corn syrup. -
Focus on Nutritional Value:
Foods that derive their sugars from natural ingredients tend to offer more nutritional benefits. For example, a breakfast cereal sweetened with dried fruit is likely to have more vitamins, fibre, and antioxidants than one loaded with added sugars.
We Feed You’s Evidence-Based Approach to Sugar
At We Feed You, we prioritise a balanced, evidence-based approach to nutrition. Whilst we would never recommend eliminating sugar from your diet, we add almost no sugar to our meals, relying instead on the natural sweetness of ingredients such as carrot, sweetcorn, and sultana. When we do use sugar, it's only in very small amounts. For instance, we use a minimal amount of sugar in our Spiced Lentil Dahl to balance the spice mix, and we have incorporate sugar in the pickling processes (like for the cabbage in our Spicy Korean Tofu), which was then strained off before serving. We steer clear of corn syrups, rice bran syrups, and other sugars marketed as “unrefined.”
Which Sugars Are Best?
Not all sugars are created equal. Natural sugars can come from a variety of sources, each with its own set of benefits and considerations. Here’s a quick overview:
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Honey:
Contains antioxidants and has antimicrobial properties, but it's still high in calories and should be consumed in moderation. -
Maple Syrup:
Provides minerals like manganese and zinc, but like all sweeteners, it’s best used sparingly. -
Agave Syrup:
Low glycaemic index but very high in fructose, which can be problematic if consumed in excess. -
Golden Syrup, Treacle, and Molasses:
Rich in minerals and flavour, these traditional syrups can be a good option in moderation compared to refined sugars. -
Barley Malt Syrup & Brown Rice Malt Syrup:
Often used in health food products, these syrups are less processed but still contribute sugars and should be used as part of a balanced diet.
A Balanced Approach to Sugar in Your Diet
In Australia, as in many parts of the world, balancing sugar intake is key. Our approach is to focus on whole, nutrient-dense foods and to be mindful of added sugars without demonising naturally occurring sugars. By doing this you can reduce the risk of chronic diseases such as heart disease, diabetes, and even some cancers, while still enjoying the foods you love.
At We Feed You, our healthy ready meals are crafted to provide balanced nutrition with minimal added sugars. We believe in empowering you with quality, nutrient-rich meals that support a healthy lifestyle without sacrificing flavour.
For more tips on managing sugar intake and to explore our range of healthy ready meals, visit www.wefeedyou.com.au. Embrace a balanced approach to sugar and enjoy delicious, wholesome food every day!
