Cheree Sheldon, our 28 day challenge nutritionist, provides some information about how much sugar we should aim to have in our diet:
The current World Health Organisation (WHO) recommendations that were released in 2015 state that everyone should reduce their “free sugar” (i.e. simple, added sugars) intake to less than 10% of their total energy intake, but a further reduction to below 5% would even more health benefits.  Here’s why….How much sugar should we have
Sticking to the WHO recommendations means limiting your intake to approximately 6 teaspoons per day of “free sugars”. Remember that there are natural sugars in many foods but it’s the added ones you should be looking out for. If a recipe has 20g sugar in it but is made with fresh fruit, vegetables, proteins and dairy then the sugar is ok.
Don’t worry yourself silly counting every teaspoon of sugar you eat but be conscious of the added sugars in your day e.g. if you have a glass of fruit juice you have possibly consumed most of your daily added sugar allowance for the day, so stick to natural, non processed foods, fruits and vegetables for the rest of the day.

Are Some Sugars Better Than Others?

Let’s start with the sugars you should avoid and why:
The why is simple – they break down too rapidly in the body, causing an excess of blood glucose putting you at risk of developing all of those nasty lifestyle diseases associated with excess sugar: obesity, type 2 diabetes, hypoglycemia, metabolic syndrome, etc…
The short term reason is excess glucose gets stored as FAT! So the sugars that simply MUST be avoided are straight processed sucrose, or table sugar; any processed product that has glucose, sucrose, or fructose as an ingredient, high fructose corn syrup, and invert sugar.
Other sugars must be considered on their merits. Where do they sit on the Glycaemic Index? The lower the better. What other things are they bringing to your day? For example, molasses will also supply you with some iron, coconut sugar is high in electrolytes, and Yacon syrup is good for your gut health as it is a prebiotic.
Other things that will affect our decision on sugars are their use. If you are using sugar in your tea or coffee than stevia or xylitol are better options, if you are using sugar in baking, than any of the syrups will work, or a crystalline substitute like coconut sugar or agave sugar will work depending on the recipe.
Reduce the amounts you are putting into your cooking and train your body to get used to smaller amounts of sweetness. Your taste buds will adapt and sweet foods that you once ate like no tomorrow, will be sickly to your newly adapted tastes!!Healthy Mummy blog signature

Ever month on the 28 Day Weight Loss Challenge, we run a BRAND NEW 28 Day Menu with a different theme so you NEVER get bored!
Next months theme is the SLOW COOKING AND ONE POT WINTER WONDERS! – Perfect for the chilly winter weather, SUPER easy to whip up and still just as healthy.
If you are curious about the 28 Day Challenge recipes then we have a 28 Day Challenge recipe pack for you to try HERE.
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Find a delicious range of healthy recipes, packed full of energy boosting ingredients and nutrients together with easy to achieve exercise.

About the 28 Day Challenge

A few key things to note are:

  • The Challenge menu is FULLY customisable
  • You have access to over 1700 exclusive recipes
  • You have access to over 300 exercise routines
  • Meals are family friendly and are made in under 10-20 minutes

For a limited time, we are offering you a HUGE DISCOUNT on the lifetime membership discount on the 28 Day Weight Loss Challenge – you can see this awesome offer here.

Here are some INCREDIBLE results from mums on the 28 Day Challenge.

Lauren Lost 46Kg* with the 28 Day Challenges.  
Lauren Loses 46kgs“Lose Baby Weight helps you understand HOW to lose weight. The SAFE way to do it, and WHY it happens a particular way. I could not recommend a program more than Lose Baby Weight.”You won’t regret it!Join the challenge herelets-do-it