How Much Sugar is in Your Food?

How Much Sugar is in Your Food?

We know that we should limit the amount of sugar we eat, but sometimes it can be hard to tell just how much sugar is in food. Food labels can be confusing and often lead us to believe a food is healthy when it’s actually packed full of sugar. Even ‘no added sugar’ products can contain a lot of naturally occurring sugars. Here is a simple guide to understanding nutrition labelling and working out exactly how much sugar is in your food…

 

STEP ONE

Check the ‘nutrition information’ on the back of the label. If the food doesn’t have a label then look it up on the Nutrition Data website.

 

STEP TWO

Find the ‘carbohydrates of which sugars’ row and find out how much sugar your food contains per 100g. The NHS states that anything over 22.5g of sugars per 100g is a high sugar food (in my opinion this is very high). Anything under 5g per 100g is low. Knowing this will help you see at a glance if a food is high in sugar.

 

STEP THREE

To work out more specifically how much sugar you are consuming, you’ll need to know how much of the food you are eating. Don’t be fooled by how much the label says is a serving. Often what you might consume in one sitting is much more than the label states as a serving!

 

STEP FOUR

Once you know the quantity of the food you’re eating you can work out how much sugar is in your serving. Take the amount of sugar per 100g and multiply by the amount you’re consuming. For example, if you’re eating 200g of the food, multiply the amount of sugar in 100g by 2. If you’re eating 50g, multiply by 0.5.

 

I am not suggesting that you weigh everything you eat. Often you can simply look at how many grams are in the whole packet and make an educated guess based on what proportion of the packet you’re eating. You can always weigh odd items of food to get a better idea of what things weigh which will make it easier to guess food weights in future.

 

STEP FIVE

Once you know how many grams, divide by four to give the amount in teaspoons. This makes it much more real! World Health Organisation guidelines recommend that daily intake of free sugars should be less than 10% of total energy intake (approximately 12 teaspoons). A further reduction to below 5% or roughly 25 grams (6 teaspoons) per day would provide additional health benefits.

 

A CASE IN POINT

  • 100g Mars Bar contains 57g sugar (so you already know this is double the amount that’s considered ‘high’ by the NHS!)
  • A Mars Bar is 53g
  • Assuming you’re eating the whole bar, multiply 57 by 0.53 to give 30.21g
  • Divided by 4 to figure out how much this is in teaspoons = 7.55.
  • Now you know that your Mars Bar contains seven and a half teaspoons of sugar.

 

STEP SIX

Walk away from the Mars Bar!!!



AILSA HICHENS

 

Ailsa is one of our most experienced practitioners. She specialises in helping clients to lose weight, develop a healthy relationship with food and finally feel comfortable in their skin. Ailsa’s mission is for everyone she works with to enjoy the journey and that working with a nutritionist should not be a punishment, but your access to a new possibility.

 

Ailsa is not only an experienced weight loss nutritionist, she is also a skilled coach. She helps our clients overcome emotional eating, destructive habits and self-sabotaging behaviours that have prevented successful weight loss in the past. Ailsa has spent years in clinic working with clients who have experienced yo-yo dieting and have discovered that long term weight loss is not just about eating less until you can stand it no longer.

 

Working with Ailsa you will be comprehensively supported, not only in improving your nutrition and lifestyle, but also your eating habits and your relationship with food. When you work on all these elements together, the results can be truly astonishing.

 

To enquire about working with Ailsa, please contact us.

Test Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of the business. Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning. A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.

NIKKI ANDRIANI

 

Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of th clinic.

 

Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning.

 

A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.

STÉPHANIE ACHAR

Stéphanie is a skilled nutritional therapist and functional medicine practitioner with additional training in eating disorders, disordered eating and obesity. She believes that working towards both physiological and mental health is key in achieving optimum wellbeing.

 

Stéphanie’s personal experience of emotional eating and the ongoing struggle to find the right support led her to combine the science of nutrition with behavioural coaching to motivate and empower her clients. She specialises in helping people who struggle with their weight and their relationship with food. She helps them develop a healthier and more peaceful relationship with food and their bodies.

 

To enquire about working with Stéphanie, please contact us.

INNA WEARN

Inna is passionate about supporting women on their journey to improved health and wellbeing. She believes that the solution to effective weight loss does not lie in ever more restrictive diets, but a more sophisticated approach that optimises health and vitality, as well as promoting effective weight loss.

 

Working with Inna you will benefit from her in-depth knowledge of female health and hormones. She will support you in developing a healthy diet, lifestyle and mindset that ensures you reach your ideal weight and maintain it in the years to come.

 

Inna is passionate about food with a wide repertoire of delicious healthy recipes and meal ideas to ensure your weight loss journey is as enjoyable as possible!

 

To enquire about working with Inna, please contact us.

ANIA MASON

 

Ania is a firm believer that improving your health and losing weight should be a positive, empowering journey, not one centred around deprivation.

 

After being diagnosed with two autoimmune conditions in her twenties, Ania spent several years educating herself on the power of food and nutrition. She put it all into practise and changed her diet and lifestyle, reversing her endometriosis and thyroid disease. After experiencing such a significant improvement in her health, Ania had a big desire to help others. She embarked on a four year journey to study nutrition, graduating from the Institute for Optimum Nutrition with distinction.

 

Ania specialises in autoimmunity and works with clients who have underlying health issues preventing successful weight loss. Her expertise enables her to successfully support our clients with conditions such as hypothyroidsm (underactive thyroid), PCOS and diabetes. 

 

To enquire about working with Ania, please contact us.