SUGAR LOW-DOWN

Simply Her (Singapore) - - Equal Special -

Der­rick Ong, ac­cred­ited di­eti­tian in Aus­tralia and Sin­ga­pore, and di­rec­tor of Eat Right Nu­tri­tion Con­sul­tancy (www.eatright.sg), shares some sweet facts.

Q: How can we iden­tify the var­i­ous types of sug­ars and tell the good from the bad?

A: The chem­i­cal name for ta­ble sugar is su­crose. Gen­er­ally, in­gre­di­ents in food la­bels end­ing writh “ose” are sugar com­pounds. Th­ese in­clude glu­cose, fruc­tose, mal­tose, and dex­trose. Other com­mon in­gre­di­ents con­tain­ing sugar are mo­lasses, maple syrup or golden syrup. We can’t clas­sify any sugar as “good” or “bad”, but we can dis­tin­guish be­tween sug­ars found in whole foods and those added dur­ing food prepa­ra­tion. Whole fruit con­tains nat­u­rally oc­cur­ring sug­ars and other im­por­tant nu­tri­ents such as di­etary fi­bre, vi­ta­mins and min­er­als. Sug­ars added dur­ing food or drink prepa­ra­tion are usu­ally de­void of nu­tri­ents, and merely give a sweet taste.

Q: Can you sug­gest a daily meal plan with the rec­om­mended sugar in­take?

A: Limit your sugar in­take to eight to 10 tea­spoons a day. For break­fast, have a tuna sand­wich with a cup of cof­fee or tea (three tea­spoons of sugar). Or­der a bowl of fish­ball noo­dle soup and a cup of chrysan­the­mum tea for lunch (four tea­spoons of sugar). Have a plate of eco­nom­i­cal rice with meat and veg­eta­bles, and a bev­er­age for din­ner (three tea­spoons of sugar). You can re­place each tea­spoon of sugar with one sa­chet of Equal Ste­via to avoid the un­wanted calo­ries and ef­fects of sugar.

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