Sugar is not officially ’addictive ’ but we all know that once our taste buds become used to sweetness, some people will overindulge in sugary foods.
Sugar should be limited. It contains no essential nutrients, adds unnecessary kilojoules and increases dental decay; however, there is no evidence that a totally sugar-free diet is needed. The World Health Organization advises limiting added sugars to less than 10% of total energy to prevent dental caries, obesity, and chronic disease.
Fruits and vegetables have natural sugar content. These foods also provide dietary fibre (nature’s obstacle to overconsumption) as well as minerals and vitamins. Research indicates that consumption of fruit and vegetables also helps control weight. Don’t use in excess and exercise regularly and there should be no problems.
A sugar-free diet will cut kilojoules because many foods with added sugar also contain starches and fat (e.g. lollies, biscuits, cakes, desserts).
The most extreme form of a sugar-free diet restricts all foods that contain added sugars AND foods that contain natural sugars such as fruit and some vegetables.
Green Vegetables: Nutritional Value
Green vegetables are full of very important nutrients, in varying quantities dependent on growing conditions and specific varieties.
They contain magnesium, phosphorous, calcium, zinc, copper, manganese, potassium, sodium, many of the B vitamins, such as B1 (thiamin), B2 (riboflavin), B5 (pantothenic acid), B9 (folic acid) as well as vitamins A (in the form of beta carotene), C, E and K.
They also contain the important antioxidants lutein and zeaxanthin, which promote eye health, with lutein possibly also playing an important role in preventing colon cancer.
They also contain enzymes (if raw) as well as protein, fiber and some of the good fats, Omega 3s.
Broccoli, cabbage, brussel sprouts and red cabbage as well as Asian greens, including bok choy, chinese cabbage and pak choy, have potent anti-cancer properties, detoxify the body of environmental toxins and supply anti-oxidants too.
Watch our video (above) to learn about a delicious and nutritious snack — a green smoothie OR download the PDF transcript.
You may also like to try these delicious recipes from Simply Recipes and Sarah Wilson’s websites.
