Is Sugar the New Fat?

How many times have you tried to decipher the nutritional panel on a food package, only to end up more confused than when you started? One of the most common questions I get asked is “what should I look at when reading a food label – the sugar or the fat content?”  Well both are important nutrients which when used in the right way that can add nutritional value to your food. On the flip side, used in the wrong way they can add unnecessary calories to your diet.

There are five types of sugar that all count as carbohydrate. No matter what form sugar is consumed in, it contributes to your calorie intake. Added sugar and foods with sugar as their main ingredient, are what I call empty calories i.e. they provide calories but no nutrients. Because it is almost impossible to avoid all sugar, your aim should be to include sweetened foods packed with nutrients, not just calories. Some examples are dairy foods, breakfast cereals, porridge with brown sugar or jam on wholegrain toast.  

So how can you tell whether a food is nutritional and not just calorie rich? The first place I always look is at the ingredients list. Ingredients are listed in descending order so if the first one on the list is ‘glucose syrup’ that means that sugar is the biggest ingredient in that product. Often in breakfast cereals, the sugar may be 25g per 100g but added sugar is near the bottom of the list, if at all, because in many cases, the sugar in a cereal is in the form of fructose from the fruit rather than added sugar. This makes it a good choice.

Just like sugar, there are different types of fat, all of them contributing to our calorie intake. However fat has twice as many calories as sugar or carbohydrate so it is important you pick wisely. Some foods that are high in fat can still also be very nutritious. Take nuts for instance, they are a great source of protein and are packed full of vitamins and minerals, but remember they are still high in fat so if you have too many they will be friendly to your heart but not to your hips!

The truth is anything in excess, sugar or fat, is going to be counterproductive if your goal is to lose a few kilos. Remember that the calories you consume in food must be less than the calories you burn through the day (through exercise, BMR and other activities) so watch for those add-ons and extras that have empty calories.  A simple way to look at it is to remember to eat a wide range of foods from all the main food groups and don’t forget the golden rule - every thing in moderation!  

By Kath Fouhy, BSc, PG DipDiet, NZRD - 22/04/07

Pulse Personal Training – It’s About Success - www.PulsePT.co.nz