A lady eats an apple. It is one of the healthiest foods

By Tambaki Edmond.

UGANDANS no longer need degrees in nutrition to know that too much sugar is bad. However, few of them know that it is not just white sugar that poses a risk.
“Confusion arises about all the other forms of sugar.

The only way to decrease your sugar consumption is to refrain from adding sugar to your foods and avoiding foods made with any of its derivatives,” says Diana Kenyangi, a food scientist working with the medical team at Bank of Uganda.

The body produces insulin, a hormone that controls the amount of blood sugar. Excessive intake of sugar causes glucose levels to rise suddenly; causing insulin to fluctuate.

“Excess sugar intake elevates insulin levels, triggering the liver to produce more cholesterol, which is deposited in the blood vessels, impeding blood flow.

This raises the risk of high blood pressure and heart disease,” says Everest Mubuuke, a natural therapist at Adam and Eve, a holistic healthcare centre in Ntinda.

There are other ills that research has associated with too much sugar. But all these ills are not only compounded by white sugar, but in everything processed from sugar.

“To know whether a certain food is high in sugar or not, one has to find out its glycemic index. The higher the index, the more risks it poses.

Rather than reducing sugar alone, people should take foods with a low glycemic index,” says Kenyangi.

The Food and Drug Authority lists foods with a high glycemic index (60-100%) including: corn flakes-83%; rice-90%; millet-75%; pineapple-65% (diabetics are advised not to take pineapples); carrots-74%; irish potatoes-84%; canned juice-72%; soda-72%; chips-62%; bread-64%; honey-68%; sugar-65%.

Those with a low glycemic index (below 60%): Whole wheat bread- 55% %; spaghetti-41%; macaroni-46%; brown rice-57%; pawpaw-58%; banana-58% (in moderation); mango-55%; orange-43%; apple-36%; sweet potatoes-54%; yams-51%; tomatoes-38%; cucumber-24%; cabbage, lettuce, peppers, onions and broccoli-(very low glycemic index); brown beans-39%; green beans-30%; soy beans-18%; orange juice-57%; unsweetened tea and coffee-0%; water-0%; yoghurt (low-fat)-33%; yoghurt (non-fat)-14%. Lean meats, fish, chicken, eggs are all low-glycemic.

How to watch sugar intake
Do not substitute sugar with artificial sweetener. “Artificial sweeteners can disrupt the body’s appetite regulatory system, which is expecting a rise in blood sugar from the sweet food, but not getting any nourishment; it sends message to eat more.

One sweetner, aspartame, has been linked to neurological disorders.” says Mubuuke. Avoiding aspartame also means avoiding ‘diet’ sodas and ‘sugar-free’ gum.

Pay attention to labels on cans. Words that end with “–ose”point at sugar. Avoid anything labelled “naturally sweetened”; honey and cane juice are all sugar. Be moderate in use of jams.

Take fruit smoothies. This is because they retain fibre which slows down the body’s absorption of sugar.

Do not use honey to sweeten your tea. When taken raw, honey contains vitamins, however, when it is cooked, it is stripped to sugar.

Take fewer processed foods and go for whole grains since they have fibres which slow down sugar intake.