Drinks and juice
Breakfast drinks, flavoured milk and waters, sports drinks, iced teas, and some store bought smoothies offer a massive serve of added sugar. Some juices contain the same, if not more, ‘free’ (a.k.a added) sugars as a soft drink. Yikes! But isn’t juice healthy?
Fibre and other goodies in whole fruit are removed to make juice. Yet, it’s nutrients like fibre that limit how much we eat and therefore how much sugar we consume in one hit – it is easier to drink the juice of 5 oranges than eating 5! The fibre also slows the absorption of the naturally occurring sugars, releasing these in manageable amounts and lessening the impact on our body.
Next time you want a fruit drink (or soft drink), infuse water or plain soda water with slices of whole fruit and fresh herbs instead. Think apple slices and fresh mint, or lemon slices and berries.
Love a smoothie? Make your own smoothie with our smoothie making guide.
Low-fat mayonnaise and salad dressing
Read the labels and be aware of how much you sugar you are unknowingly pouring over your otherwise super healthy salad.
Sauces, stir-fry and pasta sauces, and soups
Pre-made soups, and pasta and stir-fry sauces can pack in the sweet stuff. As can topping or dipping sauces like tomato, barbeque and sweet chilli. Finding sugar free pre-made sauces mightn’t be easy, but remember, a little added sugar isn’t the end of the world.
Why not make your own black pepper and tomato sauce or pesto, and cook a big pot of soup from scratch to store in batches in the freezer for a rainy day? The Office Luncheon e-book has some tasty yet simple soup recipes to inspire some time in the kitchen.
Time to scour!
Armed with this knowledge, be empowered to make choices that limit how much added sugar is hiding in food and drink in your home.
Happy pantry scouring!
By Angela Johnson (BHSc Nut. Med.)
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