For years now we have been told by food industry experts that fat is the enemy, but researchers are now uncovering mounting evidence to suggest that sugar is the real source of our dietary problems.

Luring us with its delicious and comforting effects, the long-term implications of consuming too many sugars can be extremely serious, affecting everything from health and waistline to skin and the mind, linked to depression and anxiety.

To help better understand sugars, how they affect the body and tips on how to cut down, Neos Kosmos reached out to founder and consultant dietitian of Bloom Nutrition and Diet Solutions, Lucy Taylor APD AN.

The difference between fats and sugars
“Most foods contain some of each of the three macronutrients − fats, carbohydrates and protein − but some highly-refined foods are composed of just one macronutrient − for example, oil is 100 per cent fat and sugar is 100 per cent carbohydrate,” says Taylor.

“Fats are mainly concentrated in foods such as oils, butter, nuts, seeds, avocados, and full-fat dairy (milk, cheese, yoghurt), while sugars are naturally occurring in fruits, honey, milk and yoghurt.”

But Taylor admits that our bodies, in particular our brain and muscles, are fuelled by glucose, which is why every population has a starchy staple food such as potatoes, pasta, rice or bread.

“Our brains are wired to derive pleasure from sugar and fat as a survival mechanism, as they provide us with a concentrated source of calories, which was useful when food was scarce, but not nowadays when we have an abundant supply of food,” she explains.

Instead she suggests opting for natural sweetness from fruit, as it comes packaged with beneficial nutrients such as fibre and antioxidants.

While fats do provide more fuel for the body, Taylor doesn’t recommend eating highly-refined sources of fat like butter and oils, which are known to contribute to heart disease, but rather, getting them from whole food sources such as nuts, seeds and avocados, which are packed with vitamins, minerals, fibre and antioxidants.

The benefits of substituting sugars, or forfeiting them altogether
Cutting down on sugar is a sure way to assist weight loss and associated illnesses such as heart disease, as consuming too much sugar over time affects the hormone leptin, which controls appetite signals, resulting in over-consumption, while also causing resistance to insulin that could see extra fat being stored by the body and slowing down of the metabolism.

Meanwhile, insulin also regulates cell growth, which when uncontrolled can lead to the development of various forms of cancer.

Some people also report seeing an improvement in their skin, as sugar can cause inflammation aggravating acne, rosacea, and also reduces the effectiveness of elastin, the protein that helps to keep skin youthful.

But aside from the bodily and physical improvements, avoiding sugar can help to regulate mood, as spikes in blood sugar levels can lead to energy slumps, insomnia, and it has even been found to suppress the growth hormone BDNF (brain-derived neurotrophic factor) − found to be low in sufferers of depression and schizophrenia.

How long does it take to see and experience the benefits?
Taylor says this depends on how much added sugar you usually consume, but when it come to your tastebuds, she says it can take anywhere between three and four weeks.

“If you have less added sugar or eliminate it completely, you will notice that your tastebuds change and you enjoy the natural sweetness of fruit more and don’t crave chocolate, lollies and other sugary treats,” she says.

While she encourages people to substitute sugar for dried and fresh fruit where possible, she says adding one teaspoon of sugar to porridge isn’t a great concern.

Instead, look to cut out additional calories in the form of discretionary foods such as sweet biscuits, chocolate and pastries, which will significantly assist in losing unwanted weight.

Just remember: “All refined sugars, including table sugar, raw sugar, coconut sugar, are empty calories which don’t provide any nutrition other than kilojoules/calories.”

Tips for suppressing cravings:
• Instead of a reaching for a chocolate bar, Taylor suggests trying a rich chocolate smoothie made with one cup of milk (she recommends soy or almond), a frozen banana, one tablespoon of raw cacao powder, and a Medjool pitted date for sweetness.
• If you love a soft drink, aside from being full of chemical sweeteners, Taylor urges you think about your pearly whites. “They’re very acidic, which strips tooth enamel. Rather I recommend trying cold iced tea, e.g. rosehip.”
• If you’re someone like me who gets the itch for something sweet to follow savoury, make sure there are enough low GI carbohydrates in your lunch from whole grains or starchy vegetables (e.g. sweet potato) to fuel your body.

“Many people who eat salads for lunch with no carbs, e.g just lettuce and tuna, find they crave sugar in the afternoon as their bodies are missing out on glucose,” says Taylor. And if your’re still on the search for something sweet there’s always this: “Try having a bag of liquorice tea and one bag of peppermint tea brewed as a hot drink after meals, it’s a great trick for curbing sugar cravings.”

In summary:
• Don’t worry about naturally-occurring sugars in fruit.
• Avoid added sugars in foods such as breakfast cereals (try rolled oats as porridge or a very low sugar cereal such as Weet Bix) and yoghurts (choose natural yoghurt, look for less than 6g sugar per 100g (which is naturally occurring from the milk).
• Eat whole fruit rather than drinking fruit juice.
• Watch out for sugary sauces e.g. tomato, BBQ, stir-fry sauces, sweet chilli. Flavour food with fresh herbs and lemon juice instead.
• Learn to read labels and familiarise yourself with all the names for sugars e.g. rice syrup, fructose, malt syrup, sucrose, treacle, glucose, invert sugar, agave, barley malt, glucose solids, lactose, evaporated cane juice, grape juice concentrate.
• To give the illusion of sweetness, add a pinch of cinnamon or nutmeg.
• Use whole food sources of sugar in baking, e.g. apple sauce or soaked Medjool dates, or less refined sugars such as molasses or date syrup.
Other sources consulted: Nutrition Secret, Authority Nutrition

These easy to follow, sugar-free recipes will get you off to a good start:

Brown Rice Pudding with Caramelised Banana


A healthier version of Greek rice pudding. If you want to avoid adding sugar, keep the banana raw or serve with berries instead. This would also be delicious with stewed fruit (such as pear, apple, quince or rhubarb), so feel free to experiment.

Makes 2 large or 4 small serves

Ingredients:
2 cups cooked short-grain brown rice
2 cups plant-based milk
A small handful of sultanas, raisins, currants or chopped Medjool dates
1 tsp cinnamon
1/2 tsp nutmeg
1 tsp vanilla extract
A small handful of walnuts, roughly chopped
2 x bananas, sliced into large rounds on the diagonal
Coconut sugar (optional)

Method:
1. Place the cooked rice, milk, sultanas, spices and vanilla in a small saucepan and cook over medium heat until the rice has thickened to a pudding-like consistency (about 10-15 minutes).
2. While the rice is cooking, heat a small frying pan over low heat and sprinkle with coconut sugar (optional).
3. Add the sliced banana to the frying pan and cook over low heat until the sugar has caramelised. Sprinkle the top with a little more coconut sugar (optional) and flip over (gently!) using a pair of tongs and continue cooking until the sugar has caramelised.
4. Serve the pudding in bowls and garnish with the caramelised banana, the walnuts and an extra sprinkle of cinnamon.

Enjoy!

Raspberry, banana & choc chip muffins

Makes 8 large muffins.

Ingredients:
4 medium (350g) ripe bananas, peeled
8 large (120g) Medjool dates, pitted
1 tsp vanilla extract
1 cup (140g) brown rice flour
1 cup (170g) buckwheat flour
pinch of salt
1 flax egg: combine 1 tbsp ground flaxseed with 3 tbsp water in a small bowl and set aside to thicken
2 tsp gluten-free baking powder
1 tsp gluten-free bi-carb soda
60g gluten-free and vegan choc chips (or roughly chopped chocolate)
2 cups (250g) fresh or frozen raspberries
¼ cup (62½ml) soy milk
2 tsp lemon juice or apple cider vinegar

Method:
1. Pre-heat the oven to 160°C fan-forced or 180°C conventional and line a large muffin tray with 8 large parchment baking cups.
2. Sour the soy milk by adding the lemon juice or apple cider vinegar to the milk in a small cup and set aside. Prepare the flax egg and set aside.
3. Place the brown rice flour, buckwheat flour, salt, baking powder, bi-carb soda and choc chips in a large mixing bowl. Stir with a wooden spoon to combine.
4. Place the bananas, medjool dates, soured soy milk and flax egg into a food processor or high-speed blender and process (on low speed if you’re using a blender) until combined.
5. Pour the wet mix into the dry mix in the mixing bowl, add the raspberries and stir until just combined (be careful not to over-mix!).
6. Pour the mixture into the muffin cups and bake for 50 minutes to 1 hour, or until an inserted knife comes out clean.
7. Cool on a wire rack and enjoy.

Carrot Cake Bites

These carrot cake bites will easily satisfy a craving for carrot cake, without all the hassle of turning the oven on! They’re grain and refined sugar-free and made entirely of whole foods, with the added bonus of being gluten-free.

Ingredients:
2 medium (200g) carrots, peeled and roughly chopped
¼ cup (42g) raisins
1 cup (92g) desiccated coconut plus a little extra for rolling in
1 cup (112g) raw walnuts soaked for 8 hours in water and drained
1 cup (143g) raw almonds soaked for at least 8 hours in water and drained
2 tbsp ground flaxseed
2 tsp cinnamon
½ tsp nutmeg
8 large (120g) Medjool dates, pitted
1 tsp vanilla extract

Method:
1. Place the walnuts and almonds in the food processor and process until crumbly.
2. Add the carrots and pulse until combined.
3. Add all remaining ingredients and pulse until combined.
4. Place the mixture in the fridge to chill for at least 30 minutes – it will make them much easier to roll.
5. Roll into golf ball-sized balls and roll in extra desiccated coconut.
6. Store in an airtight container in the fridge for two days or place in the freezer for two months. They’re actually quite nice eaten straight from the freezer, but you can let them thaw a little before serving if you like.

* All recipes supplied by Lucy Taylor via the Bloom Nutritionist website and blog: www.bloomnutritionist.com/