After watching Nigel Latta:Is Sugar the new Fat?, my wife and I decided to set ourselves a Sugar Challenge for October. We both want to improve our health and sugar awareness, so we put the below challenge together (not sure how I will cope without Cake!). I intend to get a health check before and after to measure any changes, we would love for you to join us and the rest of the team doing the challenge. I will be putting up a couple of recipes on the Tri-Planet Facebook page to get you started, please share any recipes you come up with as it will help us all get through the month! I'd also love to hear your feedback on any changes you noticed after taking part in the challenge.
The American Heart Association recommends the following intake of added sugar per day
Men – 9 teaspoons of sugar
Women – 6 teaspoons of sugar
Teenagers – 5-8 teaspoons of sugar
Children – 3 teaspoons of sugar
Preschoolers – 4 teaspoons of sugar
World Health Organization Daily Sugar Intake Recommendation
In March 2014 the World Health Organization (WHO) lowered their recommendations for an average 2000-calorie diet, from 10% (50 grams) to a maximum of 5% of the total calories to come from sugar. This equates to 25 grams of sugar per day (6 teaspoons). The WHO's recommendation applies to sugars including glucose, fructose, mad sucrose (table sugar) that are added to food by cooks and manufacturers, and occur naturally in fruits, honey and syrups.
There are 4 grams of sugar in a teaspoon; a 600ml bottle of coke contains 65grams of sugar, that's 16.25 teaspoons!
Most fruit contains 10g sugar per 100g, bananas 12g per 100g, grapes 15g per 100g
The Sugar Challenge
Please consult with your Doctor if you are unsure about this challenge or if you have any food allergies.
Men – Maximum 9 teaspoons of sugar per day
Women – Maximum 6 teaspoons of sugar per day
RULES
- Cannot consume any product with more than 4grams of sugar per 100grams (100mls)
- Only 2 pieces of fruit per day
- Unlimited vegetables
- Can have soda water, sparkling water, tea and coffee
- Can have dairy, meats (fish, pork, beef, lamb, chicken etc)
- Can have nuts and seeds
- Brown rice is better than white rice
- Wholemeal pasta better than white pasta
- No fruit juice, softdrinks (includes Zero and Diet brands), cordial
- No grapes and dried fruit
- No tinned tuna / fish in sauces (only eat fish in brine or water)
Dinning Out
- Maximum of 3 times in the month
- Use common sense with your food choices (i.e. try to stay within the challenge)
- Absolutely no desert!
- No takeaway food
Alcohol
Men - a maximum of 7 standard drinks per week, no more than 4 standard drinks in any day.
Women - a maximum of 5 standard drinks per week, no more than 3 standard drinks in any day.
Standard Drinks
300ml of standard beer
600ml of reduced alcohol beer
100ml of wine
30ml of spirits
70ml of fortified wine (sherry, port)
Exercise
Try to exercise 3 or more times a week
20 – 40mins aerobic activity (raised heartrate) per session