Hidden sugar…

WOW!! I have just put into google ‘hidden sugar’ and 18,400,000 results came up!! Where does one start? Perhaps  a definition – hidden sugars are ingredients in food and drink and that are not seen or labeled as ‘sugar’.  Hidden sugars are best uncovered by looking at the ingredients list on the back of products. If they don’t list sugar, they may list other ingredients that are sweeteners, and the closer to to the top of the list of ingredients the more is in the product.

I have read that there are up to 56 different names for ‘sugar’ that can be added into the things we buy. Here are some –

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So if we look back in time, the average person in the 1800’s used to consume about 1 – 2 teaspoons of sugar a day. Today the average person is consuming a scary 35 – 45 teaspoons a day! No wonder there is a push for people to ‘eat as our grandparents did’!  I believe that a lot of this intake is from ‘hidden sugars’ and hence why it is so important to read labels and have an awareness of different sugar names. As I have mentioned before it is the fructose part of the sugar that our bodies don’t cope well with and is now being linked to many health issues. Once you have this awareness, reading labels can be quite                 eye-opening.

Here are a couple of interesting images to help explain what fructose is and the difference between fructose and glucose.

IQS-infographic-fructose1

I Quit sugar book

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   Glucose vs Fructose  

It was when I was watching the ‘I Quit Sugar’ film that I realised how easy it can be to think you’re eating healthy when you really are not. A mum who gives their child a bowl of Kellogg’s Crunchy Nut Cornflakes, low fat milk and a glass of juice thinking it is a healthy start to their day, has probably just fed their child their entire daily quota of sugar! Many experts in this area suggest that breakfast is the hardest meal to keep sugar levels low, so I thought I should look into this and share a couple of  brekky ideas. Some will be quick for those school mornings and others may take a little longer, perfect for the weekend.

Quick Breaky Ideas

  1. Eggs- I believe these are the key! They can be prepared in so many ways – fried, scrambled, poached, boiled or as an omelette.  It really is up to your imagination. I usually have a green leaf salad with mine, tomatoes, avocado, and a sprinkle of goat’s cheese. A quick google will inspire you! Below are some images to get you started. (Better Homes And Gardens, The Gouda Life, Cooking Light)

     

  2. Quick Banana Pancakes 2 eggs,and 2 bananas – whizz them up together and fry them up! We added some fresh berries and yoghurt to ours.

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3. Cereal- Cereal and fruit are always a quick, healthy, breakfast option- just check the label before it goes in the trolley! Follow this link to David Gillespie‘s top 10 breakfast cereals.

Longer Breaky Ideas

  1. Vegetable Fritters– Just like my mum use to make! I love this recipe and so does my family; it’s a great way to get a lot of veggies into the kids, and you can use a wide range of veggies – whatever is in the fridge. I must admit, we also have these for dinner if we are in a hurry or I forget to buy meat! My daughter thought that these would be good for when she moves out of home, so a third generation will be making them!

Potatoes are the base of this simple recipe, but as I mentioned any other veg can be added in. For mine today, I’m putting in mushrooms, beans, zucchini and onions. All you need to do is peel and prepare your veg then grate it all and place it in a bowl.  Add in 1 egg, 1/4 cup milk, some cheese if you like, salt, pepper, and enough plain flour to bring it all together, it needs to be the consistency of a thick pancake mixture. Put some oil in a frypan, a bit of butter if you like, and cook on a medium heat until golden brown. Don’t cook them too quickly as you need the veg to cook.  I usually serve mine with a salad.

2. Healthier Pancakes – This is my take on sugar free pancakes.  You will still need to watch what goes on top but they are a good once in a while breakfast treat.

Ingredients

  • 1 cup of SR Flour
  • 1 cup of milk
  • 1 egg
  • 65g melted butter
  • pinch of salt

Method

Place flour in a bowl with salt. Whisk the egg and milk together then add melted butter. Add wet mixture to the flour and mix together to make a thick batter. In a frying pan add some oil or butter, and when hot, add tablespoonfuls of mixture and cook until golden. If you like a thiner mixture, add more milk.

Suggested Toppings

We often add blueberries or raspberries to the mixture then top them with yoghurt. We have also cut apple thinly and coated them in the batter, cooked them and then sprinkle cinnamon over them, one of our favourites is caramelised banana with yoghurt. Because the pancakes are not sweet, you can also put savoury things on top.

Here are a couple of image for ideas –

(images from https://rustickitchenaffairs.files.wordpress.com/2013/09/healthy-pancakes.jpg, https://s-media-cache-ak0.pinimg.com/564x/d0/e0/91/d0e0912063224988ba385aa8b0467646.jpg, http://notyouraveragecollegefood.com/wp-content/uploads/2014/01/PC260178-768×1024.jpg)

Nothing beats starting your day with a healthy breakfast with no hidden sugar!

 

Feature image from Authority Nutrition Logo

 

 

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