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Goodby Sugar - Contenido educativo

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Subido el 11 de noviembre de 2021 por Nerea O.

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So one of the things I get asked about a lot is how to read food labels, 00:00:00
particularly in relation to sugar content. Now it's estimated that sugar is 00:00:11
added to 75% of all foods you'll find in the supermarket, so we as consumers need 00:00:16
to get sugar savvy and that starts with learning how to read food labels. It's 00:00:21
much easier than you think once you follow a few simple guidelines. So let's 00:00:26
start with the basics where does sugar appear on a food label so if I take this 00:00:34
box of granola bars for example sugar is always listed under carbohydrates so 00:00:37
you'll see here carbohydrates of which sugars eight grams per serve which means 00:00:43
that this granola bar contains eight grams of sugar now I find that grams 00:00:49
mean absolutely nothing to people so I'm going to teach you a simple trick to 00:00:55
help you visualize that. A really useful thing to remember is that one teaspoon 00:01:00
of sugar weighs four grams so for example we know from looking at the food 00:01:09
label that this granola bar contains eight grams of sugar so if we use our 00:01:14
little teaspoon equation we know that that contains two teaspoons of sugar and 00:01:18
I find when you think and visualize sugar content in teaspoons it's a lot 00:01:23
easier to kind of put it into context and then at least you can make an 00:01:27
informed choice. For optimal health the World Health Organization recommends we 00:01:30
consume no more than six teaspoons of free sugars in a day. Now what are free 00:01:38
sugars? Free sugars is any type of sugar that's added to a food by the food 00:01:43
manufacturer, the cook or the consumer as well as sugar is found naturally in 00:01:48
fruit juices, fruit concentrates and squashes, honeys and syrups. What free 00:01:55
sugars doesn't include is naturally occurring sugars found in dairy products 00:02:01
like milk for example, grains, beans, nuts and whole fruit and vegetables. 00:02:06
So should I cut fruit from my diet if I'm trying to reduce my sugar intake? 00:02:17
This is something I get asked about a lot and the answer is no. We should still 00:02:20
all be eating whole fruits as part of our five a day. Now if you do want to 00:02:25
reduce your sugar intake then it probably would be best to eat more whole 00:02:30
fruits as opposed to fruit juices and the reason being is that our bodies are 00:02:35
well able to handle the amount of naturally occurring sugars in the form 00:02:40
of fructose found in a whole piece of fruit but if you take a large glass of 00:02:44
orange juice for example that probably contains about four pieces of fruit in 00:02:48
it. So naturally you're going to get four times the amount of sugar which our 00:02:53
bodies are less able to handle because it raises your blood sugar level higher. 00:02:57
So what constitutes a high or a low sugar content? A good rule of thumb is to 00:03:02
remember that 5 grams or less per 100 grams is considered a low sugar content 00:03:10
and 15 grams or above per 100 gram is considered a high sugar content. If 00:03:15
If you're looking at the sugar content on a food label, 00:03:25
it's important to know that not all of what you see 00:03:27
is added sugar. 00:03:30
In some cases, there's a combination 00:03:31
of naturally occurring sugars and added sugar. 00:03:34
And dairy is a really good example of this. 00:03:37
So for example, if we took this natural yogurt here, 00:03:40
looking at the label, I can see that there's 4.3 grams 00:03:44
of sugar per 100 gram. 00:03:48
However, if I look at the ingredients list, 00:03:51
there's no sugar added whatsoever. 00:03:54
So we know that those 4.3 grams 00:03:56
are naturally occurring sugars in the form of lactose, 00:03:59
which we don't need to be overly concerned about. 00:04:02
On the flip side, this same brand of vanilla flavored yogurt 00:04:05
contains 12 grams of sugar per 100 gram, 00:04:09
which is almost three times that of the natural yogurt. 00:04:13
Why? 00:04:16
Because if we look at the ingredients list here, 00:04:17
we will see that there is sugar added in this case. 00:04:20
So what we have here is a combination 00:04:24
of naturally occurring sugars 00:04:26
with lots of added sugar on top. 00:04:27
One thing that really confuses people 00:04:33
is that food labels often list the nutritional content 00:04:35
in two ways, per serving and per 100 gram. 00:04:38
So which do you go for 00:04:41
if you're trying to calculate your sugar content? 00:04:42
Well, both can be useful in different ways. 00:04:45
The per serving simply shows you how much sugar 00:04:47
is contained in a serving of a food. 00:04:50
so for example, one biscuit or one bowl of cereal. 00:04:52
But if you're trying to compare two food products, 00:04:55
that's where your per 100 gram can be useful, 00:04:59
particularly if the serving sizes are not the same weight. 00:05:02
So for example, this particular granola 00:05:07
lists its serving size as 50 grams, 00:05:09
and this one lists its serving size as 45 grams. 00:05:12
So if you want to compare it like with like, 00:05:15
compare them per 100 gram. 00:05:17
Incidentally, this one contains just over 9 grams of sugar per 100 gram, this one just 00:05:19
over 22 grams of sugar per 100 gram. 00:05:25
More than double the amount. 00:05:29
So you can see how it really pays to check the food labels and even sometimes making 00:05:30
simple swaps can help you dramatically reduce your sugar intake. 00:05:35
Saying that, it's important to remember that we only really need to check food labels in 00:05:44
relation to processed and packaged foods. 00:05:47
If we stick to natural whole foods as much as possible, we know exactly what we're getting 00:05:50
without having to fuss over food labels. 00:05:55
Idioma/s:
en
Autor/es:
Elsa Jones
Subido por:
Nerea O.
Licencia:
Todos los derechos reservados
Visualizaciones:
10
Fecha:
11 de noviembre de 2021 - 20:40
Visibilidad:
Público
Enlace Relacionado:
https://www.youtube.com/watch?v=UEVwqf7UCF4
Centro:
IES SEVERO OCHOA
Duración:
06′ 13″
Relación de aspecto:
1.78:1
Resolución:
1280x720 píxeles
Tamaño:
42.27 MBytes

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