Tag Archives: sugar

Sugar Sugar Everywhere – What’s healthy to eat?

sugar meter N4NN 2017

Sugar, especially added sugar has been under fire for its association with health issues including heart disease, diabetes, dental cavities and obesity. Added sugars are sugars and syrups that are added to foods or beverages. The Heart and Stroke Foundation recommends limiting added sugars to a maximum of 10% of total calories in a day. For an average 2,000 calorie diet, 10% is about 48 grams or 12 teaspoons of added sugars a day.  Health Canada has set the % Daily Value (%DV) at 100 grams for total sugars per day which includes all added sugars plus naturally occurring sugars.

Here’s our expert dietitian advice:

1. Read the Nutrition Facts table.
Foods with 5 grams or less sugar per serving would be considered to have “a little” sugar whereas foods with 15 grams or more sugar per serving would be considered to have “a lot” of sugar.

2. Read the ingredients list.
Look for ingredients that indicate sugar  such as molasses, agave, fruit juice concentrate, honey, syrup, or end in ‘ose’ (e.g. dextrose, glucose, fructose, maltose, sucrose). By 2021, different sugars will be shown individually and grouped together as “Sugars”.

3. Look at the whole food.
Natural or added sugars are still sugars & contain 4 calories per gram. Just because a food has little or no sugar doesn’t mean that it is a healthy or nutritious choice. Choose wholesome, foods for maximum overall nutrition.

Questions? Contact us 
to discuss how the new sugar labelling laws impact your health and wellness or business communication.

Dare to Compare… Ice cream vs Gelato

gelato ice cream 2016 June

With the start of summer, ice cream treats are a staple and gelato is becoming more popular. Do you know the difference between ice cream and gelato? Does gelato contain less dairy or have fewer calories than ice cream? Here’s the scoop!

Ice cream and gelato may look similar but are made quite differently and also have unique textures and different nutritional qualities.

How they’re made:  Ice cream’s first ingredient is cream, followed by added sugar. Ice cream is churned fast, whipping in a lot of air. This is makes ice cream fluffy and light.

Gelato on the other hand is made primarily with milk and added sugar. Gelato is churned very slowly, limiting the amount of air that’s mixed in. This gives gelato a thick and dense texture.

Nutritional qualities:  Gelato is denser than ice cream so a scoop of gelato weighs a bit more than the same size scoop of ice cream. (See chart below.) Calories in gelato are similar to those in ice cream and depend on the type of ingredients used. If you are concerned about fat content, gelato usually has less fat than regular ice cream because it is made with milk rather than cream.  Lactose is a naturally occurring sugar and the major carbohydrate in milk. Both ice cream and gelato contain lactose at about 3-6 grams/125 ml serving. [1]  Overall, gelato has more added sugar than ice cream resulting in higher carbohydrate content compared to ice cream.

Dietitian’s Tip:  Both ice cream and gelato are high calorie treats so stick to a small portion (1/2 cup or 125 mL) per serving.  Where possible, check the ingredient list and nutrition label to help you make informed decisions.

 

Characteristics Ice Cream[2] Gelato[3]
Key Ingredients Cream, sugar Milk, sugar
Churning Fast Slow
Density Fluffier, more air
(serving size weighs less per volume)
Denser, less air
(serving size weighs more per volume)
Serving size ½ cup (125 ml) 90  grams ½ cup (125 ml) 100 grams
Calories 200 200
Fat 12 g  9 g
Carbohydrate 20 g 25 g
Protein 4 g 4 g
Calcium 12 % DV 15 % DV

[1] Dietitians of Canada, Food Sources of Lactose (2013)
[2] Health Canada, Canadian Nutrient File Vanilla Ice Cream Food Code # 4158
[3] Vanilla Gelato Nutrition Facts Label