All that sugar

Is brown sugar healthier than white sugar? Is the sugar in fruit good for kids? Is there sugar in milk? Find the answers in our article.

When Rabbit invited Winnie the Pooh for tea, Pooh was certain he would be treated to plenty of sweet treats with lots of honey. Could Rabbit have prepared a fruit salad and biscuits with just a hint of honey?

We may never know, but inspired by this story, we can ponder today where simple sugars are found in products, how to determine if they’ve been added during production, what types there are, and how much sugar children need in their diet if any at all.

Table sugar, also known as sucrose, is a term reserved for the sugar we buy by kilogram, in cubes, and add to various drinks and dishes. Table sugar is derived from sugar beets and sugar cane. Its structure consists of a combination of two simple sugar molecules: fructose and glucose. It is easily obtained and poses no challenge to production, which is why it has found widespread use in the food processing industry. It dissolves perfectly in water, allowing for the production of items in various colours by adding dyes, among other things.

When sugar is added during the production of a dish or drink, we are talking about added sugars (to the product, product, dish, drinks, dairy desserts). Added sugar, according to the recommendations of the World Health Organization (WHO), should be limited in the nutrition of preschool children to 5% of the diet value (no more than 17g – 3 teaspoons a day).

Is brown sugar healthier than white sugar?

This is a common question. In the process of refining (purifying) sugar beet or cane, molasses (brown syrup that may contain selected vitamins, iron or potassium) is separated. This is how we get “white” sugar. Brown sugar goes through the same process, only small amounts of molasses or caramel are added at the end to obtain a brown colour. Therefore, we do not rate brown sugar as healthier.

Is sugar just the sugar on the label?

On the label, the ingredients of the product are described in decreasing order. Therefore, what the product mainly consists of is listed in the first three positions after the word ingredients. Sugar can be indicated as, for example, white or brown sugar, glucose-fructose syrup, corn syrup, fructose syrup, molasses, or crystalline dextrose. If it is in the first three places – then we can say that the product is rich in added sugars.

Is the sugar in fruit good for kids?

Fruit is a valuable source of vitamins, minerals, fiber and easily available energy in the form of simple sugar – which is fructose. In daily meals, it is worth offering children at least two portions of seasonal fruit every day. It is worth adding that in the summer, they will also have a hydrating effect. Fruit served whole, in pieces, have a good effect on the development of speech by crunching, forming a bite, and chewing. It is worth avoiding giving fruit in the form of mousses – especially squeezed from tubes because this form of serving prevents children from learning about the structure of the fruit, smell and colour.

Is there sugar in milk?

Milk contains the disaccharide lactose (galactose + glucose). Therefore, on the packaging label, despite the fact that no one added sugar to the bottle or carton, we can read: carbohydrates in 100ml are 5g, and all of it refers to lactose. Milk and milk products naturally also contain valuable calcium fat-soluble vitamins and are a valuable source of protein.

On the other hand, dairy products such as flavoured milk, sweet yoghurts, desserts, etc. In addition to lactose, they will contain added sugar, molasses or fructose syrup. Added sugar is detailed on the label in the ingredients. Therefore, flavoured dairy products should be limited in daily consumption. Let us choose those without added sugar, natural.

How to avoid feeling dizzy while shopping?

1. To put it simply, limit added simple sugars (read the labels) – incorporate simple sugars found in natural products (vegetables, fruits, honey) – and include them in children’s meals according to the principles of the Healthy Plate (National Institute of Public Health – National Institute of Hygiene, 2020).
2. If the label states “no sugar added,” it doesn’t necessarily mean that there’s no fructose from fruit juices – it means that no sugar (sucrose) has been added.
3. Fruit-flavored yoghurt may not contain actual fruit in its ingredients – it might just have fruit juice.
4. Fruit drinks definitely contain added juice, extract, or syrup – step one, read the ingredients, then check the amount of carbohydrates, including sugar.
5. “No added sugar or sweeteners” means the product is free from all types of sugar, their substitutes, and sweetening agents.
6. Drink water.
7. Eat fresh seasonal vegetables and fruits.
8. Make homemade lemonades when the craving hits.
9. For a colourful afternoon snack full of the flavours of summer, serving a scoop of homemade ice cream is also a good idea.
10. Smile and stay active.