Category: Sugar In Foods

What’s in your children’s toothpaste?

Posted on by Ashleigh

Have you ever wondered what’s in your child’s toothpaste?

We recommend taking a look at the ingredients list before purchasing. In a recent article, the European Food Safety Authority said that a food colouring used in some toothpaste can no longer be ruled out as a cause of cancer.

The experts concluded that as a result E171, which is composed of a mix of titanium dioxide nanoparticles, could not be considered safe when used in food.

The food colouring E171 is used in many toothpastes, but mostly children’s toothpaste. Here is a list of some popular toothpastes that currently contain E171.

Aquafresh ‘Milk Teeth’ 0-2 years

Milk teeth

Aquafresh ‘Little Teeth’ – 3-5 years

Aqua fresh ‘Big Teeth’ – 6-8 years

Big teeth

Aqua fresh Advance – 9-12 years

Advance toothpaste

Sensodyne Pro-Namel – 6-12 years

Pro namel

Artificial sweeteners

It can be quite surprising when you realise how many artificial sweeteners and flavourings are added to children’s toothpaste.

The main reason artificial sweeteners are added to toothpastes is purely for the taste. Many toothpastes are sweet because they contain an artificial sweetener such as sodium saccharin, a form of saccharin.

Unlike sugar, saccharin doesn’t promote tooth decay. Some toothpastes contain xylitol, another type of sweetener known as a sugar alcohol. We are campaigning to remove all sweeteners from toothpaste.

Fluoride

It is important to use a toothpaste with the correct amount of Fluoride in as your children grow up.

Up to age two, you should use a fluoride toothpaste of 1,000 parts per million (ppm).

Above this then start to use a fluoride level of 1,350-1,500ppm.

Once they get adult teeth (usually from 6 onwards), they can start using adult toothpaste, which is around 1500 ppm fluoride.

Unsure on what toothpaste is best?

Ideally, a toothpaste that does not contain artificial colourings, flavourings, sweeteners or preservatives is best. There are some toothpastes out there that contain natural ingredients, like Greenpeople , Zendium or BrushBaby Toothpaste.

Greenpeople have an organic children’s mandarin & aloe vera toothpaste – with FLUORIDE.  Zendium has natural antibacterial enzymes to boost the mouth’s natural defences here.

Brushbaby has applemint and tutti frutti flavours.

Make sure you choose the Fluoride version as this helps harden your children’s teeth.

If you can, we advise you to provide your children with natural toothpastes from the very moment they have teeth. This way, their taste buds will adjust to the natural tastes instead of artificial ingredients from a young age.

Our friends over at Bow Lane Dental Group in Central London can help you find the best toothpaste for your child at their next check-up. Call them today on 020 7236 3600 to book a check-up, or visit their website here.

Don’t forget to recycle the tubes once you have finished rather than throw them in the household waste. We love doing our bit to stay as Eco-friendly as possible!

If you would like to find out more about artificial sweeteners, please click here. You’d be amazed at where they can be found!

Let’s talk about artificial sweeteners

Posted on by Ashleigh

We get so many questions about artificial sweeteners, so are they a worthwhile swap, or not?

The focus on sugar in public health has led food manufacturers to reduce calories through non-calorific sweeteners, keeping the same sweet taste but allegedly negating the harms of too much sugar. Some of this has been in direct response to the sugar tax introduced in the UK in 2018 and already in place in over 35 countries.

The whole area of artificial sweeteners is quite controversial. To the industry, they are potentially a good way out of the damage that sugar is known to do.

As a consumer, it feels like we can potentially “have our cake and eat it too” – be able to enjoy the sweetness that we crave without a downside. There are so many artificial sweeteners out there these days, so sometimes it can be hard to tell what your food contains unless you look deeper into the ingredients list.

Names of popular artificial sweeteners:

  • – Suraclose (Splenda)
  • – Aspartame
  • – Saccharin
  • – Cyclamate
  • – Acesulfame potassium (Acesulfame-K)

Some products are even made from a combination of two artificial sweeteners.

What are sugar alcohols?

Sugar alcohols are a type of carbohydrate whose structure resembles both sugars and alcohol.

Sugar alcohols are often used as lower calorie sweeteners in sugar-free chewing gum and sweets, as food additives in processed foods, and in toothpaste, certain medications, and laxatives.

Common types of sugar alcohols include xylitol, erythritol, sorbitol, maltitol and mannitol.

What foods contain artificial sweeteners?

There are so many different food and drink types that contain sweeteners. Also, of these are food items that are labelled ‘sugar-free’. The sugar is then replaced with artificial sweeteners, including those listed above.

When considered as a straight swap, for example, switching a diet cola for a full sugar version, this would seem to make sense. Overall, you have a net reduction in calories, a saving of 97 calories for each substitution made. Similarly, switching a sweetener for 3 sugars in a cup of tea will save 46 calories.

Is this too good to be true?

But this is not quite as good as it seems. The catch is that artificial sweeteners still do not reduce appetite and hence the drivers of overeating are maintained. This makes it harder to lose weight if that is your goal, and the small upside in calories saved can be quickly wiped out if accompanied, or followed, by a binge.

This is probably why studies into sweetener consumption show either zero-to-modest reduction in weight and a higher incidence of obesity, hypertension, metabolic syndrome, type 2 diabetes and cardiovascular events.

From a dental health perspective, diet soda is still a problem as the drink itself is corrosive to tooth enamel, irrespective of the fact that it doesn’t contain sugar.

Many “tooth friendly” products contain acidic flavouring that can erode your teeth. You need to be careful about the exposure time. If you are sucking a sugar free lollipop for several minutes your teeth are again…bathed in acid!

Sweetener

Where do you normally find artificial sweeteners?

  • – ‘Sugar-free’ or ‘diet’ foods and drinks
  • – Fizzy drinks
  • – Fruit juices
  • – Baked goods
  • – Sweets and hard candies
  • – James, jellies and yogurts
  • – Chewing gum

Are there any natural sweeteners out there?

Natural sweeteners are sugar substitutes that are often promoted as healthier options than sugar or other sugar substitutes. However, even these “natural sweeteners” often go through processing and refining. The crucial part is the body still processes them as sugar so use sparingly!

Natural sweeteners that the FDA recognises as generally safe include:

  • – Honey
  • – Nectar
  • – Molasses
  • – Maple syrup

Should I eat artificial sweeteners?

We advise to use them as a way of weening you off sugar and during the transition stages of cutting down on the sweetness in your diet. They should eb avolid in under 6-year-olds as we don’t know the effect they have on growing bodies. Remember to check labels and ingredients on food packaging, as this can help you to make informed choices.

We want you to be able to access your full palate, not just the sweet range. Completing our 14-day kick sugar challenge will help you do that. Find out more about our #KickSugar challenge here.

Kick Sugar Cookbook

Alcohol & Sugar: What’s best for me?

Posted on by Ashleigh

We all know that most alcoholic beverages contain excessive amounts of sugar. They can also be crammed full of sweeteners, additives and colourings. If you’re looking to lower your alcohol consumption for 2021 and want to choose healthier alternatives, we’re here to help.

How does it affect the body?

Sugar is highly addictive because it acts on the pleasure centre of the brain, as does alcohol. This makes for a dangerous duo. Alcoholic drinks that are mixed with soft drinks are so easy to consume, making it easy to forget how much sugar you’ve really consumed.

It is crucial to remember that alcohol should always be consumed in moderation. Both alcohol and sugar can dehydrate you, as they are diuretics. It is important to drink plenty of water to keep hydrated. This will also help keep a whole host of side-effects at bay if alcohol is over-consumed.

Low sugar beer and wine

It is true that in general, the lower the alcohol volume, the fewer the calories. If you’re looking for a low sugar option when it comes to wine, red is your best choice:

  • Red wine has the least amount of sugar, with 0.9g per 175ml glass.
  • White wine (a dry white like Riesling), has around 1.4g per 175ml glass.
  • Rose wine can contain even more. Dessert wine has approximately 7g per serving, the same as a glass of Coca Cola.

The same goes for beer, however it can be hard to find as many places that sell low sugar options. We recommend Coors light, which has also been a great choice for many diabetics.

Low sugar spirits

Spirits with high alcohol volumes tend to not contain many carbs or sugar. Spirits such as tequila, gin, brandy, rum and whiskey included. These are the best choices if you’re looking for low sugar beverages. Our top tip is to mix your hard spirits with soda water or a light tonic water and a fruit slice such as lemon or lime. This will keep those sugar levels at their lowest, so opt for the following:

  • Vodka
  • Tequila
  • Brandy
  • Rum
  • Whiskey

Low sugar mixers

When it comes to spirits, it’s mostly the mixers you need to watch out for. Fruit juices and fizzy drinks such as Coca Cola are a popular choice, but these will add extra sugar to your alcohol drink without you even noticing.

If you are looking for ways to reduce sugars, opt for the following:

  • Diet soft drinks
  • Soda water
  • Light tonic water

Alternatively, add a slice of lemon or lime to fizzy water as a mixer, just remembering that this will be acidic for your teeth.

Sidenote: Fruit juices are also very acidic and will damage your teeth. Think about having the drink with a meal or neutralizing the acid after finishing the drink. You can neutralise this acid with a swill of water, sugar-free chewing gum or a neutral food. It is not advised to brush your teeth immediately after any acidic drink as this will increase the acid damage. If you want to brush straight after, first rinse with some water for 30 seconds and then brush your teeth.

You can also get help from our friends at Club Soda.

Take the challenge!

Are you looking to lower your alcohol intake for 2021? Why not try our 14-day sugar challenge which will also help you reduce your alcohol consumption at the same time? Boost your health, your immune system and your mental health with our #KickSugar challenge.

This Challenge is for you IF:

  • You’ve tried to kick sugar in the past . . . and failed.
  • You keep getting dental cavities.
  • You just can’t seem to do it on your own.

You can find out more about our #KickSugar cookbook and the challenge here. We’ve had such amazing feedback from past challenges, so why not get involved?!

14-Day Sugar Challenge starts 7th September

Posted on by Ashleigh

The 14-Day Sugar Challenge is back…

Have you put on pounds since lockdown? We’re here to help you #KickSugar the easy way. No pills, shakes, powders or exercise required! Our next challenge starts on Monday 7th September, and we want you to join us!

Did you know? The 14-day sugar challenge has been put together to help you curb cravings and re-calibrate your taste buds whilst enjoying a wide variety of tasty food. The challenge has been put together by a professional team of nutritionists, dentists, TV chefs, GP’s and neuroscientists.

 

This challenge is for you if:

• You’ve tried to kick sugar in the past . . . and failed.

• You keep getting dental cavities.

• It seems you just can’t do it on your own.

 

14 Day Sugar Challenge

 

What can I expect from the 14-day sugar challenge??

• Preparation – How to prepare your home and kitchen for the 14-day sugar challenge.

• Exclusive Facebook Community to help keep you motivated and moving forward.

• Daily messages of support from the Rewards Project Team.

• Access – Experts to get all your sugar questions answered.

• You’ll start – Feeling healthier, have more energy.

• Reawaken – Your taste buds and start enjoying food with new enhanced flavours and experiences.

 

 

Here’s what you’ll get when you join the 14-day sugar challenge

•  Kick Sugar Cookbook with an RRP of £20.

•  Over 3.5 hours of unseen Video interviews with: Award winning Dentist James Goolnik being interviewed by Michael Collins for the annual Quit Sugar summit talking sugar and oral health.

•  TV Chef Giancarlo Caldesi talking about flavour, taste and how to cook without using sugar.

•  Nutritionist Jenny Phillips talking about what sugar does to our bodies and how to have fun again in the kitchen.

•  Personal trainer PMac talks about consistency and how to keep on track when you are coming off sugar.

•  GP Dr Joanne McCormack talking about Diabetes and how to prevent it. Get off medication and regain your health again.

•  Dr Lynda Shaw discussing habits, motivation and how to keep on track.

•  Daily videos for tips and encouragement.

•  Private Facebook community.

Can you give up chocolate?

Posted on by Ashleigh

Are you ready to kick sugar and give up chocolate this March?

1st March marks the start of Dechox month, a whole month dedicated to giving up the sweet stuff. Anything containing cocoa is off limits; from the sprinkles on your cappuccino to that chocolate bar.

How often do you eat chocolate? Once a week? Every day? You’ll be shocked to know that the average Brit spends more than £325 on chocolate every year. Recent statistics also show that we eat an average of 187 chocolate bars a year.

As adults, the maximum daily intake for added sugars is 30g. This is the equivalent of 7 teaspoons. Some of the worst offenders available in supermarkets contain your recommended daily intake in just ONE bar.

Take a look at some of Britain’s popular chocolate bars containing the most sugar below.

Mars (51g)

Mars Bar

Mars bars currently contain 30.5g sugar. That’s more than your recommended daily intake. This is the equivalent of eating 2.4 Krispy Kreme Original Glazed donuts.

Double Decker (54.5g)

Double Decker

The popular Double Decker contains a shocking 29.5g sugar. Approx. 7.5 teaspoons.

Twix (58g – Both fingers)

Twix

Another favourite is Twix, which contains 28g of sugar.

If you’re looking to cut down on your chocolate consumption and watch your sugar intake, then we recommend looking at alternative low sugar choices. All types of chocolate will affect your teeth and health if eaten too regularly, but reading labels carefully will help when it comes to cutting down on sugar. We can help you swap to chocolate bars that are better for your health.

Keep an eye on the ingredients

Have you ever picked up a chocolate bar and noticed it’s advertised as ‘Low Sugar’ or ‘No Added Sugar?’ Make sure you check the labels, as most of the time the main ingredient in low sugar chocolate bars is an artificial sweetener. These artificial sweeteners can be as bad as sugar and can wreak havoc on your digestive system if eaten in large quantities. They are just as sweet and fuel your sweet cravings and also make you feel hungry afterwards.

Artificial sweeteners go by many names, including xylitol, glucose syrup, corn syrup, sucralose, sorbitol, fructose and many more.

 It’s not just chocolate bars you should look out for. Dechox month means cutting out anything containing cocoa. Do you know how much sugar is in a regular jar of Nutella?

Take a look at this diagram below to see what you’re really consuming…

Nutella Diagram

Craving chocolate? Try these tasty chocolate swaps:

  • A handful of fresh berries
  • Plain popcorn
  • Whole fruits such as oranges and peaches
  • Yoghurt
  • A handful of almonds

 

If you would like to find out more about Dechox month, our friends at the British Heart Foundation can tell you more here.

A dentist over at Bow Lane Dental group has also put together a helpful blog called ‘Is chocolate good for you?’ which you can read here.

Kick Sugar this Valentine’s Day

Posted on by Ashleigh

Are you or your partner currently kicking sugar from your diet? With a little help from the Rewards Project, you can enjoy a low sugar Valentine’s Day that’s just as special!

 

Dining out

Did you know, most restaurants are happy to cook you a low-sugar option if you request it? It can be hard to give in to temptation whilst looking at meals full of sugary sauces or desserts, but you’ll feel great for saying no to those sugar-laden foods. Instead, why not share a cheese board, or opt for a fruit salad?

If you know where you’re heading for dinner, make sure to plan ahead and check the menu before you get there. This will save you lots of time and prevent you from feeling rushed at the dinner table!

More tips for dining out whilst kicking sugar:

  • Drink plenty of water
  • Avoid alcohol
  • Try to avoid white bread/white rice/white potato/white pasta
  • Keep an eye on dressings and sauces

 

Chocolates

If your partner simply can’t resist Chocolates, opt for dark chocolate. Dark chocolate has a lot less sugar and added health benefits. We suggest choosing an 85% cocoa bar or higher. The higher the percentage of cocoa, the lower the sugar content.

Dark chocolate is also full of anti-oxidants and will also boost your partners mood by producing endorphins, a chemical responsible for creating feelings of pleasure.

 

Non-food gift ideas

How about being more thoughtful. Here is a list of non-food gifts that will last longer than the box of chocolates:

  • A personalised photo frames
  • Bouquet of roses
  • A meaningful Valentine’s Day card
  • A hand written love letter
  • Tickets to their favourite show
  • A couples massage
  • A fitness class
  • Do the chores around the house
  • A lie in (if you have kids)
  • A book from their favourite author

 

Staying in this year?

If you and your partner are having a cosy night in this year, why not make it even more romantic and cook a delicious, low-sugar recipe together from our Kick Sugar cookbook. There’s nothing better than a candle lit feast with your loved one.

The Kick Sugar cookbook is filled with easy, fuss-free recipes that will improve your health and re-calibrate your taste-buds. You and your partner will be spoilt for choice once you’ve seen the options.

Kick Sugar Cookbook

Get your copy of Kick Sugar here.

 

5 Ways to Reduce Sugar Cravings with Jenny Phillips

Posted on by Ashleigh

5 ways to reduce sugar cravings with Jenny Phillips

 

We’ve teamed up with registered Nutritional Therapist Jenny Phillips to bring you some helpful tips on how to reduce your sugar cravings. Jenny offers retreats and workshops to help you kick the sugar habit whilst filling up on delicious foods and exercising. Bliss! Read more at https://www.inspirednutrition.co.uk/

 

So, you’ve decided to cut down your sugar intake – well done you! Remember that your taste buds change really quickly, studies show if you keep off the sweet stuff for just 6 days then sugar cravings dramatically recede or stop.

Before even thinking about strategies though, reflect on your current diet and make sure that you are eating good food regularly. For most people 3 meals a day is a good start point, no snacks! If those compulsive feelings for food come between meals then here are tips to make your transition easier.

 

Drink more water

Often our perception of hunger is actually thirst and can resolve by simply drinking a glass of water.  In a study of overweight ladies who increased their water intake by 1.5l per day, improvements were seen in weight loss, body fat reduction and also reduced hunger.

Though the mechanism for this is not fully understood, there is evidence that increased water intake activates the sympathetic nervous system (you feel calmer) and increases resting metabolism by up to 30%. Have a jug or a sports bottle to hand, and also consider a cup of hot water as an alternative to tea or coffee to improve your hydration.

 

Avoid artificial sweeteners

One reason that you might be cutting sugar is to lose weight, and it may be tempting to think that cutting calories with ‘diet’ products and artificial sweeteners will be helpful. However, sweeteners do not reduce your appetite. Any small upside in calories saved can be quickly wiped out if accompanied, or followed, by a binge. This is probably why a meta-analysis of studies into sweetener consumption shows a nil to modest reduction in weight.

Sweeteners also prolong your craving for sweet tastes rather than allowing you to break free. So instead choose low sugar but tasty and nutritious desserts or cakes and enjoy them in moderation. We challenge you not to be impressed with the chocolate cake recipe in our Rewards cookbook!

 

Get more sleep

Here’s the dilemma. When you’re tired you crave a quick sugar fix, yet sugary treats end up making you feel even more tired. If you’re not sleeping well then this may be familiar ground for you.  Lack of sleep is known to upregulate the part of the brain involved in food cravings and reward.

When you bite into a sugary chocolate bar, cake or biscuit, you get a pretty instant rush of sugar into your blood stream which makes you feel a little better, for a moment. But then your insulin levels quickly rise and send sugar levels crashing back down, leaving you tired, listless and fed up. This is a protection mechanism, as high sugar levels wreck damage on your body. Your cravings get worse and before you know it you’ve eaten the whole packet of biscuits.

So, a good night’s sleep can help you to be more in control and make better choices. Simple tips are to consciously plan your bedtime and avoid stimulating activity just before – avoid using technology for an hour before bed. Make your bed comfortable and adjust the covers to be the right temperature. Take a leisurely bath in the evening with lavender and some bath salts containing magnesium. If possible, aim for at least 8 hours every night.

 

Reduce stress levels

Many of us reach for sugary treats when we feel stressed and there is a good reason for this. Sugar boosts our dopamine levels, a hormone involved in our feelings of reward and motivation. In fact, brain scans show that sugar ‘lights up’ or activates the same parts of the brain as recreational drugs.

The trouble is that the feeling is not sustained, and we crave more and more sugar with negative effects on our health and energy levels.

The good news is that there are alternative ways to handle your stress. One is to take a few moments out and focus on your breathing. When we’re stressed, we shallow breathe – instead taking long, slower breaths help your body to calm down. Yoga is particularly helpful in rebalancing stress levels, reducing cortisol levels (a stress hormone). It helps by improving blood pressure and reducing resting heart rate. Also consider meditation; there are lots of resources online (such as Headspace) or you may find groups or classes locally.

 

Get more exercise

After exercise, we tend to feel more victorious and positive about working towards our goals, meaning we won’t want to get home and undo our hard work. Exercise inspires us to be healthier and changes our behavior towards sugar-laden food. The more you exercise, the more you’ll feel like this, meaning you’ll be reducing your sugar consumption with ease.

If you like the community spirit then Park runs might be worth checking out locally. Taking place across the UK every Saturday morning, you can walk, jog or run a 5km circuit with hundreds of others. And if 5k seems impossible now, try downloading the ‘couch to 5k app’ – with small progress over a period of time, what once felt impossible can become a reality.

 

Take the quiz

Sugar Quiz Image

So, how sweet are you? Take our free Sugar Quiz to see how well you’re doing with your sugar cravings by clicking on the link below…

www.rewardsproject.org

Enjoy a low sugar Christmas

Posted on by Ashleigh

With so many sweet, addictive treats hitting the shelves in the run up to Christmas, it can be hard to stay focused and keep motivated towards the end of the year.  So, we thought we’d put together a few helpful tips on how you can enjoy a low-sugar Christmas.

 

Avoid festive hot drinks

Whether you’re Christmas shopping with friends or on your lunch break at work, avoid ordering that Eggnog Latte or Black Forest Hot Chocolate. Nearly all festive hot drinks on our high street menus are packed with more than the average recommended daily intake for adults. Our friends Action on Sugar carried out a survey that may be useful for you. You can read it here.

The guidance for an adult is not to exceed 30g of added sugar per day, and some of these festive-flavoured drinks contain a staggering 50g! That’s nearly DOUBLE your sugar intake in a few sips.

Stick to your regular tea and coffee choices to keep the sugar at bay.

 

Make others aware

Make sure friends, family and work colleagues are aware that you are reducing your sugar intake. If you don’t make them aware, sugar will still be pushed towards you regularly, making you more likely to give in to sugar-laden foods. Having people around to supporting you can be key to sticking to your low-sugar diet.

If friends or family members are passing round the Quality Street tin, make sure you have something healthy to had that you can snack on. Being prepared will reduce the risk of you giving in and undoing your hard work. You could try a zesty satsuma or a handful of almonds.

 

Ask others not to buy you food-based gifts

We all know Christmas is a time for giving, but if you’re sticking to low-sugar alternatives and watching your sugar intake, then be sure to let people around you know that you would prefer not to be gifted with tins of biscuits, Christmas cakes or sweet jars. Other presents give lasting memories rather than a sweet treat, all to be forgotten in a few minutes. Giving people the heads up with automatically save you from the sugar without any stress or hassle.

 

Swap the chocolate

If you’re a real chocolate lover and still want a little something this Christmas, make sure you switch to dark chocolate instead of milk chocolate. Dark chocolate has less sugar content and even 70% Cocoa will satisfy your sweet tooth. A 40g bar of milk chocolate contains over 7 teaspoons of sugar, whereas a 40g bar of dark chocolate can contain just 3 teaspoons.

Read more about the sugar content of chocolate by clicking here.

 

Shop around for the sugar content

Don’t forget to look at the sugar content before purchasing. Some brands of mince pies have double the sugar content of others. Why do the manufactures do that? It is to mask poor flavours and increase shelf life. If you want better tasting mince pies go for the ones with lower added sugar.

Click here to find out what high-street mince pies are better to buy if you’re reducing your sugar intake over Christmas.

As well as this, you can also take a look below at how sugar content compares in your favourite high street mince pies this year…

 

Name Calories (kcal) Sugar (per pie)
Sainsburys (Deep filled) 230kcal 13.4g
Tesco 209kcal 13.7g
Morrisons 204kcal 14.2g
Asda 224kcal 15g
Lidl 223kcal 17.9g
Sainsburys (All Butter) 212kcal 21.5g
Tesco Finest 260kcal 22.6g

 

Still not convinced?

Take a look at our sugar content chart for this year’s Christmas pudding. Even the Christmas pudding with the lowest sugar content is only 2.3g away from your recommended daily intake as an adult!

 

Name Calories (kcal) Sugar (per 100g)
M&S 286kcal 27.7g
Sainsburys Taste the Difference 312kcal 41.3g
Tesco’s Finest 300kcal 42.8g
Iceland 328kcal 42.7g
Morrisons 318kcal 43.3g
Asda 333kcal 51g

 

Stock up on alternatives

Whilst we are on the subject of alternatives, why not stock up on healthier snacks to keep in the kitchen. Swap cheese biscuits and minces pies for roasted chestnuts, dates and satsumas. It might also be worth putting sugary snacks back in the cupboard whilst family and friends are relaxing. Keeping cakes and other Christmas foods on the table can encourage you to graze throughout the day, which leads to overeating.

Another great alternative is to make your own cranberry sauce. Shop bought cranberry sauce is jam-packed full of sugar (around 4.1g per teaspoon), so here’s a simple recipe that’s quick, easy and full of flavour:

You’ll need:

  • 100ml orange juice, fresh or from a carton
  • 250g pack cranberries (frozen or fresh)

 

Method:

Firstly, pour orange juice into a pan, then bring to the boil. Stir in the cranberries, then simmer until they are tender but still holding their shape. This will take about 5 minutes if using frozen cranberries or 8-10 mins if using fresh ones. The sauce will thicken as it cools.

Note: The sauce will keep in the fridge for 1 week. On the day, bring to room temperature before serving.

 

How sweet are you?

Take the sugar quiz by clicking on the image below…

Sugar Quiz Image

www.rewardsproject.org

 

How healthy are breakfast cereals?

Posted on by james

How healthy are breakfast cereals?

Around one third of Britons say they eat cereal as a typical weekday breakfast. Originally invented as a digestive aid, cereal remains the nation’s go-to choice for breakfast – but at what cost to our health? Cereals and cereal packaging look like we are making healthy choices. Yet underneath the bold marketing blurb promising ‘healthy multi grains and vitamins’, the majority of supermarket cereals are jam-packed with tooth rotting sugar.

Blood sugars

Starting your day with a high-sugar breakfast cereal is no good for anyone – as you experience a spike in your blood sugar and insulin levels. Hours later, your blood sugar crashes and your body is craving another mid-morning, high-carb meal or snack. Research shows that excessive sugar consumption increases your risk of not just dental decay, but other serious conditions such as obesity, diabetes, heart disease, and cancer. So raising awareness and taking action to avoid a sugary start to your day really is important to your overall health and wellbeing.

At the Rewards Project, we advocate swapping breakfast cereals for sugar free options such as eggs, avocado, rye bread or salmon. Our 14-day sugar detox is packed with plenty of tasty breakfast suggestions.

The World Health Organisation says adults should consume no more than six teaspoons of added sugar a day – around 25g. The most effective way to manage sugar intake is reading the nutrition label on the back of packaging – check for nutrients and sugar content per 100g.

When you compare brands, you’ll notice big variations in sugar content and with more in-depth knowledge, you’ll be able to choose the healthiest version. Experts say foods that are considered high in sugar have more than 22.5g of total sugars per 100g – so avoid these. Conversely, foods low in sugar have less than 5g of total sugars per 100g.

Cereal Branded Tesco Sainsburys Waitrose Asda
Branflakes 14 13.6 12.4 10.8 12
Cornflakes 8 6.6 6.6 6.6 6.6
Rice Crispies 7.9 8.8 9.5 8.8 8.8
Weetabix 4.4 4.4 4.4 4.4 1.5
Cheerios 18 17 17.2 17 19
Frosties 37 28.5 34 – 29
Crunchy Nut 35 30.3 28.3 – 30
Coco pops 17 32.1 28 – 32
Fruit and Nut Granola 28.5 22.3 18.6 21.2 21
Swiss style Museli 21 16.4 19.3 19.1 14
Plain Porridge 1.1 1.1 1.1 1.1 1.1
Shredded wheat 0.7 – – – –

To illustrate this clearly, The Rewards Project has collated a side-by-side comparison of the most popular breakfast cereals from leading brands and supermarket own brands to highlight how different brands offering similar products compare with overall sugar content. For example there is a large variance in sugar content between Tesco Coco Snaps 32.1g sugar/100g compared to Kelloggs Coco Pops 17g/100g – nearly 4 teaspoons of sugar difference. Fortunately, some big brands are responding to public awareness of sugar content in breakfast cereals by producing lower sugar versions such as Kelloggs recently reduced sugar content in Coco Pops by 30%, Cheerios has a low sugar option (4.7g/100g vs Cheerios Original 18g/100g), and Alpen Museli stipulates no added sugar (16g/100g vs 21g/100g)

Healthier alternatives

For those seeking healthier alternatives, choose breakfast cereals that contain whole grains and are lower in added sugars, fats and salt. Whole grain foods offer the added benefit of fibre and B vitamins with good examples such as:
• Porridge oats
• Wholewheat cereal biscuits / Weetabix
• Shredded wholegrain pillows / Shredded Wheat

Porridge is a great choice for a healthy breakfast, especially if unsweetened and using goats milk or water. You reap the benefit of whole grains fibre, plus no added sugar or salt. Overnight oats, which are prepared the night before and can be eaten hot or cold the next morning are delicious. Also try unsweetened almond milk as a sugar and dairy free alternative with some fresh fruit for some extra flavour.

Shredded whole wheat cereal with goats milk is the best choice of conventional breakfast cereals as it doesn’t contain any added sugar or salt, and is high in fibre. Avoid the ones with fruit fillings as they are likely to contain added sugar, or the ‘frosted’ variety which definitely contains added sugar. Adding fresh fruit such as banana or berries for sweetness is a delicious alternative.

Remember the bottom line is always check the label. Cereals marketed as “healthy” such as Branflakes, Cheerios and Museli have the same – if not more sugar than chocolate laden Kelloggs Coco Pops.

Some people just ditch the cereals, and go cold turkey. Another way to wean you off the sugary cereals is to cut down the lower sugar versions first. Switching to 50:50 also helps, for example half a normal bowl of Cheerios and half a low sugar version. Each day reduce the sugar version, until you are fully adapted to the low sugar version.

As soon as you lay off the sugary breakfast, you’ll quickly notice far more energy without the need for a mid-morning snack.

Thank you to Dentist Stewart Beggs for this blog.

How does sugar rot your teeth?

Posted on by james

False beliefs

If you have decay you need a filling

Tooth decay hurts

You can’t reverse tooth decay

 

Teeth and in particular enamel, is the hardest structure in our bodies and along with our eyes, is the only tissue that does not regenerate. The Dental team are in your corner trying to help you preserve your teeth. They can also help you improve your health and well-being. Not only do we need teeth in order to properly digest our food but your dental team are often the first to diagnose diseases that show their first signs in your mouth! Oral health has a critical relationship to your overall health. People with poor oral health face higher risk of cardiovascular disease, stroke, complications in pregnancy and childbirth, and other conditions.

If you are Diabetic you may not know that Diabetes can harm the mouth, and problems in the mouth make it harder to control your diabetes. Uncontrolled blood sugar can cause swollen gums, which disrupts the mouth’s natural defences and makes cavities more likely. That’s why oral health care is even more important if you have diabetes.

Teeth decay when you eat sugars frequently. The bacteria in your mouth eat the carbohydrates you feed them and produce acid that dissolves (demineralises ) your teeth. Your tooth is in a constant state of mineralization and demineralization. Saliva neutralises this acid but, do it too often and defences are overcome and your tooth rots! In order to damage the tooth it needs multiple sugar attacks over a sustained period. Your dental team can spot early decay and help you reverse it by fluoride applications, sealants and helping you change your diet. Brushing and flossing is not enough to stop this disease- it is down to genetics and sugar. We cannot choose our genetics so let’s tackle the diet!

Tooth decay is the most chronic childhood disease and is entirely preventable, millions of the nation’s children go untreated. Dental decay is the number one reason why children aged five to nine are admitted to hospital in England. Children had almost 43,000 “completely preventable” NHS operations to remove rotting teeth in 2017. Every year in London around 8,000 children had rotten teeth removed at a cost of around £1.75m per year.

Find out just how much tooth decay in children costs the NHS each year here.

When a child’s oral health suffers, so does school performance, because children who are in pain cannot pay attention to teachers and parents.

 

Top tips

Do not overdo the sugar

Brush twice a day

Pay attention to changes in your mouth- bleeding or pain- see a dentist

Take children to the dentist as soon as the first tooth appears.

Want to break the cycle? Take our 14 day sugar challenge to retrain your palate.

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