The recent debates about South Africa’s proposed sugar tax have highlighted the negative effects of having too much sugar in your diet: sugar is associated with a variety of health problems, from cavities and fatigue to diabetes, heart disease, and obesity. If you’re concerned about your sugar intake and want to cut back, read on for some helpful advice and easy tips from our nutritionist, Leslie Scott.
Not looking for too much sugar in your drink? Then try a smoothie with a mix of fruit and vegetables. That way, you get fibre as well as the water and good-for-you nutrients of fresh fruit and vegetables. The fibre will slow down the release of the natural fruit sugars into your bloodstream and help keep your digestive system working as it should! If you’re set on a juice though, 100% freshly squeezed is 100% the way to go! Why? It still retains the active enzymes from the fruit whereas concentrates and nectars are much higher in sugar and require quite a lot of watering down to reduce the sugar content. At Kauai, try The Helper raw juice (opt for the small size), for natural sugar from the freshly juiced carrots & lemon, or Your Daily Greens raw juice minus the apple for a completely sugar free option.
Craving some fruit? While all fruit contain natural sugars, some have less than others. If you don’t want anything too sweet, grab a serving of blueberries, blackberries, strawberries, a grapefruit or a guava.
Otherwise opt for the less conventional, but much loved fruit- the avocado pear. It’s also packed with the unsaturated fat your body needs to absorb fat-soluble vitamins and keep you feeling fuller for longer.
Useful tip: Generally the riper a fruit is, the more sugar it will have, so if you just can’t do without bananas, opt for a less ripe one.