September 23, 2025 • 38 mins
How much sugar are you really eating each day — and what is it doing to your body?
In this episode of The Nutrition Couch, Susie and Leanne take a deep dive into the world of sugar and the fast-growing category of sugar alternatives. From coffee syrups and “healthy” bliss balls to slushies, sauces and acai bowls, we expose where hidden sugars are sneaking into your diet and why Australians are consuming almost triple the World Health Organization’s daily recommendation.
We also explore the cutting-edge science of allulose — a newly approved natural sweetener that looks, tastes and bakes like sugar but doesn’t spike blood glucose. Could this be the breakthrough that finally helps us cut down without sacrificing taste?
Inside this episode:
- The surprising amount of added sugar the average Australian eats every day
- The health consequences of sugar overload, from inflammation to insulin resistance
- The truth about “natural” sugars like honey, maple and coconut sugar
- The rise of sugar replacements — from artificial sweeteners to monk fruit, and now allulose
- Practical tips for reducing added sugars while still enjoying baking, coffee, and treats
- Our listener Q&A: How to make healthier swaps in your favourite baked goods
If you’ve ever wondered how to enjoy sweet foods without the downsides, this episode will give you the evidence-based guidance you need.
See omnystudio.com/listener for privacy information.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:04):
How much sugar do you eat each day? As little
as possible, a lot more than you need, or maybe
you are not really sure, But whatever your number is,
if you are a fan of all things sweet, chances
are you know you eat a little bit too much
of the white stuff. On today's episode of The Nutrition Couch,
we have partnered with the team at Sweet to deep
(00:25):
dive all things sugars, including taking a closer look at
the latest in sugar replacements. Hi, I'm Susie Burrel and
I'm Liam wod and together we bring you The Nutrition Couch,
the weekly podcast that keeps you up to date on
everything you need to know in the world of nutrition,
as well as all things sugar and sugar replacements. We
are going to take a closer look at how to
keep your total intake of added sugars below what is
(00:48):
recommended by the World Health Organization. We have a brand
new range of sugar replacements to showcase, and our listener
question is all about healthier baking so leanne. Going back
to when I first studied nutrition in the nineties, maybe
early two thousands, it was a lot about sugar. Still,
it was about lower sugar eating, low carb eating, and
(01:11):
we were much more aware of it, whereas I think
in recent years the focus has been a lot more
on protein and gut health and almost to shift away
from what we shouldn't be eating, back to positive views
of nutrition, And certainly in supermarkets now we're seeing a
whole lot more low sugar products, zero type product and
certainly an area of the supermarket that has grown in
(01:32):
popularity is sugar replacements for baking, which we're going to
really look at today in this episode. But I thought
it was good if we get back to basics and
talk about how much sugar are we really eating in Australia.
You're going to talk in a little while about how
we get those numbers down. But why is it so
bad for us? I guess because, again going back to
(01:53):
the quit sugar movement, a lot of that focus was
about fructose specifically, which was kind of a mixed up
health message in general. So basically we're all things sugar.
So the most recent statistics we have in Australia, which
come from twenty twenty two and twenty twenty three, estimate
that the average Australians consume about seventy grams, or the
(02:13):
equivalent of twelve teaspoons of added sugars. Now, first of all,
we want to be clear that we're not talking about
naturally occurring sugars. So whenever you eat carbohydrate rich foods,
things like your starchy veggies or fruit in particular, you
will or dairy, you will consume some naturally occurring sugars.
So fructose is the sugar found in fruits, Lactose is
(02:35):
the one found in dairy. We're not talking about those.
We are purely talking about added sugars in the diet.
So that is the sugar in the tea and coffee,
that is the syrup in the flavored coffees. I had
a friend recently who was every time I heard her
order a coffee, she'd get vanilla, and I was thinking,
does she know that list is like pure sugar syrup?
And recently we spoke about visiting Starbucks and the syrups
(02:55):
that get added for the kids. It's all of the
iced teas, it's the yoa chi with all the lollies,
it's confectionery, it's cakes, biscuits, pastries. So really you can
see that unless your diet is full of unprocessed foods
and the only sweet foods you're having come from fruit.
A lot of us are consuming added sugar regularly another
onelyand sauces things like barbecue sauce, tomato sauce, marinade, so
(03:18):
they're sort of ways that they sneak into the diet.
But basically we're having significantly more, almost three times the
recommended amount of less than twenty five grams of added
sugars per day, so we are getting a lot now.
It's a fairly simple substance. You know, going back to
war years, sugar was added to give people more energy.
The issue, of course in modern times is that we
(03:39):
don't need more energy. We're less active than ever before
and we have very sedentary lifestyles, we don't burn as
many calories, and then we're still rewarding ourselves with a
lot of foods that contain these added sugars, whether it's
treat style foods or even sort of eat eating out takeaways,
and of course sugar sweat and drinks still are slipping
in via iced teas and like that. So it still
(04:01):
is a legitimate issue in Australia as it is around
the world. And I think because the other issues are
more prominent, we don't talk about it as much. But
what is the concern from a health perspective. Basically, high
sugar intakes are related to increases in inflammation in the body. Now,
the other key issue is that over time, high intakes
(04:24):
of sugar result in relatively high increases of the hormone insulin.
Insulin is a growth hormone in the body, and it
is a fat storage hormone in the body. So if
you have a routine high intake of sugars, and you
may not even realize it, but you might simply have
a coffee in the morning, which is as simple as
a chai latte or a coffee or tea with sugar.
And I did have a client recently who was still
(04:45):
having two or three sugars in every coffee she had,
or hot chocolates. If you're not a coffee drinker, you
might start the day like that. You might have some
sort of Bircher type musually and add some honey to it,
and then through the day you might have a couple
of biscuits at work, or someone might bake something, have
a piece of banana bread, or the kids might have
some muffins. You might then put some sweet chili sauce
(05:06):
on a salad at lunchtime, or and some Asian cuisine,
or have sort of a stir fry that's got a
lot of sauces through it, and then in the afternoon
you might grab a sweet drink and iced tea a
frozen yogurt with the kids, and then reward yourself with
a dessert. Now, whilst you might not be plowing extra
sugars in and eating lollies or soft drink, there's still
a fair whack of added sugars going in. And each
(05:28):
and every time we have that very sweet food in
our diet, you release insulin, and so high levels of
inchulin over time result in some people with insulin resistance.
But I think more so it is that drive for
more sweet food. And one thing I'll always talk to
my clients about is that try not to break the
sweet food barrier in the day, Try not to have
(05:48):
a sweet food in the day. The more you have,
the more you'll want. And certainly when you have more
complex sweet sensations, so ice cream with lollies in it,
or confectionery through the day, or chocolate bars with lollies,
it primes the brain to look for more and more
of that sweet stimulus, which isn't natural. It's a lot
sweeter than fruit sugar, for example, that you're having in
an apple without the fiber and things to bulk it out.
(06:11):
And that's why over time you'll find that you can
have more and more sweet food. You might be able
to start with a roll of chocolate and then suddenly
you can need a whole block, because you're basically programming
over time. Now, certainly there's genetic differences. Some people basically
will crave more sweet food and be more attracted to
sugars and perhaps have a genetic predisposition to something like
insulin resistance than other people, But certainly there is still
(06:34):
a program effect, and long term, from a health perspective,
high sugar intakes are related to an increased risk of
heart disease and increased risk of a number of types
of cancer, increased risk of general inflammation, including sea reactive
protein levels. So basically, over the course of our lifetime,
higher sugar intakes are related to a number of disease
(06:54):
risk because of that indirect link to inflammation, which is
closely linked to insulin response over time time, so it's
like not as simple as you have a teaspoon of
sugar in your tea and coffee and you're inflamed. But
it's the dietary patterns that we want to speak about,
and that's why when it comes to children in particular,
we want to keep them off sweet food because again,
the more of that they have early, the more they want,
(07:16):
and the more they get used to it. And you
may have found even yourself, if you're someone who's routinely
had sugar in your tea and coffee, if you gradually
wean down rather than going cold turkey, you can basically
desensitize yourself to it so you don't need as much
over time. So certainly there's a really strong programming effect
of added sugar and the brain. So that is why
(07:37):
it's a bit of a concern, and for some people
perhaps more than others, particularly if you're at high risk
of diabetes. But yeah, basically for all of us that
the less added sugar is in the diet, the better.
So I'll give just to lead in a little bit
of history on the use of sugar replacements before we
move into how do you actually get that intake below?
The World Health Organization's recommendations for less than twenty five
(07:59):
grams or six teaspoons of added sugar is a day,
which sounds a lotly ad, doesn't it, But it's actually
not that much in real life, is it. No, not
at all, and it's added teaspoons.
Speaker 2 (08:08):
So, like you said, it's really important to note that
things like natural sugars in fruits and vegetables.
Speaker 1 (08:12):
In dairy are naturally occurring. And that's fine.
Speaker 2 (08:16):
That doesn't add up to what we're saying, is that
twenty five grams a day, which equates to about six
teaspoons of added sugar. But where a lot of people
get tripped up is that when they're seeing these kind
of healthy bliss balls and they've got dates and they've
got honey in it. Although that might be a natural
source of sugar, it's still sugar, and the body still
breaks it down. Whether it's organic sugar, whether it's coconut sugar,
(08:36):
whether it's honey, whether it's maple syrup, it's all sugar
to the body, and too much of it overall can
increase our risk of different types of chronic diseases, our
weight and then increased risk of things like fatty liver,
type two diabetes, and of course even simple things like
tooth decay, and I certainly I have a handful of
friends at the moment, Susie with small children who are
on the weight lists for the public health dentists because
(08:58):
they literally need tea pulled and stuff because they've had,
you know, bottles of milk in bed and they haven't
brushed their teeth or they've fallen asleep, but the bottle
of milk. They've had fruit juice for breakfast every morning,
They've had a lot of fruits throughout the day. Then
they've also had the little treats and stuff that add in,
like the yogurts, the sweetened children's yogurts, even things like
frozen yogurt we naturally think is healthier, but still contains
quite a lot of sugar. So there is a bulk
(09:20):
of added sugar going into the diet, but also a
lot of natural sugar, particularly in young children's and children's
diets as well. So the whole load of sugar overall matters.
But we are more specifically talking about the added sugar
in your day. But if you're also getting a lot
of natural sugar in, you can see how that issue
might be compounded over time. And while there are a
lot of young children in particular, needing dental work for
(09:43):
tooth decay is becoming more and more of an issue.
Speaker 1 (09:46):
True, a lot of my boy's friends have got dental
issues already in cavities because they've been exposed. You write
to milks, but juices even perceived as being healthier, and
then just a lot of kids snack food, you know,
things like Oreo cookies, tiny Ta, these foods that are
still marketed to children, or even that kind of sticky
fruit like the concentrated fruit roots straps and sweet gummies
(10:07):
and things which did around on the teeth. So certainly
still a big issue for our kids, even though you'd
think in this day and age perhaps not so. A
little bit of history before I hand over to you
about how to get your sugar intake way down and
rip those benefits long term. I think another motivating thing
can be because sugar ages our cells. If anyone's ever
listened to the Glucose Goddess, you'll know that it's basically
the aging of cells is linked to high sugar intakes
(10:29):
as well, So certainly not good for our looks as
we get older, if that's motivating as well. But going
back to when we first started looking at sugar replacements
because you know, going back to the days of full
strength soft drink where nine tea spoons of sugar per
can was fairly standard, back into you know, I saw
a picture of JFK. Junior the other day drinking coke
in the nineteen fifties, so you know, went back to
(10:51):
when we started manufacturing those kind of foods. So the
first lot of sugar replacements were artificial sweetness, so the
good old diet coke and tab if you're old enough
to remember that in the day, and they were about
two hundred times sweeter than sugar itself, so really program
people to look for that very sweet, kind of acidic
flavor that's still present in soft drinks today. Then we
had the sugar alcohols, which is the manatol sorbitole, and
(11:14):
they're still used in things like extra chewing gum today.
They move through the digestive track undigested. They can cause
bloating in some people, but they're relatively sweet with zero
calorie load. More recently we've had the erythrotol and xylotol,
and they're certainly available as sugar replacements, particularly for teen
coffee and supermarkets, and that was when roughly we started
with stevir as a natural plant alternative which was regarded
(11:37):
as a preferable sweetener, and then in since twenty nineteen, Lecanto,
which is a Japanese company, launched monk fruit as another
natural sweeterer. So it's a real evolution of time in
terms of how do we get things tasting as natural
as possible working well in baked goods, some people will
say they don't like an aftertaste of stevr. In our
(11:58):
own designbi dietian range, we do use stevia, and you know,
there's pros and cons of that. If people like things
that are quite sweet, they tend to like it, whereas
some people find it has a little bit of an
after taste. So basically, producers are constantly looking at new
alternatives to give us all the flavor and taste of
sugar without the calories because few of us need that
(12:19):
but still perhaps like to enjoy sweet food. So I
thought a little bit of history was relevant. But Leanne,
how do you get it? Because the World Health Organization
says that most we should have twenty five grams of
added per day, which sounds a lot really not. What
are some advice for listeners, how do we check how
much you're having and then how do we get it
down to that amount per day?
Speaker 2 (12:40):
Yeah, so that twenty five grams a day is about
sixty spoons. That should equate to about ten percent of
total energy intake between five and ten. The average straying
at the moment, compared to the most recent data we have,
is consuming about twelve to fifteen grams of added sugar.
Speaker 1 (12:56):
Through their diets. So we are double, if not more,
what we should.
Speaker 2 (13:00):
Would be when it comes to added sugars. So, like
we mentioned, it doesn't target natural sugars. So I'm not
stressed of the client's adding an extra carrot or a
bit more sweet potato into their dinner. I'm not stressed
of they're like, I'm really hungry, Can I have an
extra piece of fruit today? Yes, it is still considered sugar,
but it is more of that natural type of sugar,
and it's really the added sugars we want to focus on,
although both matter. When you've got the added sugars, it's
(13:22):
typically not like you're just adding Some people do add
it to tea coffee, but often it's in the bake goods.
It's in the biscuits, it's in the museley bars, it's
in the cereals, so there's a level of processing to
that food as well, and I think that's where a
lot of the sugar and inflammation risk comes from, is
that it's the level of processing or the degree of processing,
which is why we're not too stressed about natural sugars.
(13:44):
It's more those added sugars we want to limit, and
that's why the Well Health Organization has pretty specific guidelines
around how much added sugar go into the diet. So
it is in things that you would naturally think about,
like of course lollies, in biscuits and soft drinks, but
I think a few of the big things were where
it's hidden, or it's not talked about as much, or
the awareness isn't. There are things like flavored yogurts, different sauces,
(14:06):
particularly like Susie mentioned, the barbecue sauces, the marinades, the
sweet chili sauces, a lot of different types of musley bars,
and even protein bars as well. A lot of our
bakery baked items, Like you might go to the bakery
and pick up a caramel slice or an almond glissande,
and you just you kind of realize that it's sweet,
but you don't really realize that that contributes to your
total added sugar intake.
Speaker 1 (14:27):
For the day.
Speaker 2 (14:28):
And I think some of the research is really strong
that shows that lowering that added sugar risk in your
diet can help to reduce things like obviously weight gain
and obesity, but also things like fatty liver, type two diabetes,
heart disease, and like we mentioned, tooth decay, because you know,
a trip to the dentist is not inexpensive, and then
if you need dental work on top of that.
Speaker 1 (14:47):
I've got friends who, you know, they just kind of afforded.
Speaker 2 (14:49):
I've had a friend who got quoted eight thousand dollars
for her son's dental bill and they can't afford it.
So they're on the weight list and it's like two
or three years or something for him to be able
to have his dental work done. And that just goes
to show you how many small children are experiencing issues
with two decay because that weight list is two to
three years long.
Speaker 1 (15:07):
It's crazy.
Speaker 2 (15:08):
And then, of course, from a women's health perspective, less
sugar in the diet, particularly added sugar, genuinely means more
stable energy levels, better stable mood, particularly for women that
are more prone to things like PMS or quite large
dips and drops in their blood sugar levels as well,
or what some might describe as like a blood sugar
crash at say two PM. So it is really important.
(15:29):
It does matter, and like we said, it can kind
of sneak in through different foods. A lot of different
foods that have that health halo effect so they're perceived
as being healthier. They might have more whole food based ingredients,
but for example, a blissful that the first ingredient is dates,
or amusing bar where a second ingredient is honey, Some kombuuchas,
and some soft drinks, even the better types natural say
(15:52):
cold press juices can contain a lot of added sugar.
Granolas and muslis depending on the brand, can also contain
upwards of ten rams of added sugar. Flavored yogurts we've mentioned,
and some protein bars as well, although I will say
a lot of protein bars do use sweetness, but those
ones a big one, salad dressings, condiments, flavored milks, and
flavored coffees. I think it's the weather starts to warm up,
(16:13):
where coming into spring, the ice coffee is the ice
lattes and making a comeback a big one I've seen lately, Susie,
is the MATCHA trent like MATCHA traditionally, Like the first
time I tried MATCHA, I was like, oh, I don't
like that at all.
Speaker 1 (16:25):
It's almost bitter. That is true traditional MATCHA.
Speaker 2 (16:28):
Most MATCHA that you're getting the beautiful MATCHA lates and
the match of ice cream. Most of that has a
lot of added sugar, a lot of added syrup in it.
So if you're drinking your MATCHA latte and it's delicious,
chances are you've got a sugar sweetened milk in there
and or a sugar sweeten syrup in there to make
that delicious. And then, of course, like Susie mentioned, a
coffee order, a mockot with a little bit of hazelnut
(16:50):
syrup or something can have uputs of twenty grams of
sugar in it.
Speaker 1 (16:54):
So how do we stay.
Speaker 2 (16:55):
Under twenty five grams a day? Practically? Starting with yogurt,
because that's something that I've recommend a lot of the
times to my clients. Sticking to something like a natural
Greek or a plainer type yogurt and using a bit
of berries or something to flavor that because berries are
quite a low sugar fruit and a little sprinkle of cinnamon,
which can you have some really great benefits for blood
sugar levels. So a natural based plain yogurt over flavored yogurt,
(17:17):
sticking to more handful of nuts and a piece of
fruit versus a sweet and musley bar with your coffee order,
making sure that it's a plain coffee. If you're someone
that likes the mokka, the frappee, the hazel nut latte,
that is more a treat style, dessert.
Speaker 1 (17:33):
Type of coffee.
Speaker 2 (17:33):
Or often say to my clients, if you can't drink
coffee black, you don't like coffee like that's.
Speaker 1 (17:37):
A dessert order. If you need the whip cream.
Speaker 2 (17:39):
On top, and he added latte like, you can have
it like that, but you need to think of that
as more of a treat style option, not your standard coffee.
Because I can promise you that if you're a tired
mum and you're running of three hours sleep, you will
drink your coffee black if that's what you need to
do to get you through the day, and that shows
me that you need the caffeine.
Speaker 1 (17:56):
You don't need all of the sugar associated with it.
Speaker 2 (17:58):
But I think it's sort of combined now that we
need the caffeine pick me up and also the added
sugar in there. And that's a real Western trend where
if you go through most traditional places in Europe, you'll
have a hard time even getting added milk to your coffee,
let alone getting added sugar and syrups and that sort
of thing. Like I couldn't even get a standard latte
in most places that I went in Europe. Grantually, I
haven't been for probably nearly ten years, but I remember
(18:21):
just getting like a just a shot of coffee, like
just an expresso. That's how most places throughout Europe will
just do your coffee. But Australians and a lot of
Americans have adapted that to almost be like desserts. We've
got massive sizes, we've got sweetened milks or sweetened plant milks.
So I think the coffee the match to lattes. The
frape's that is a big one. Where it sneaks in
smoothies and juices is another big one where it sneaks
(18:43):
in quite a lot and other types of you know,
cold breast juices, that kind of thing like even a
banana smoothie in a cafe. A, the size is enormous,
and B you can have upwards of ten to twenty
grams of added sugar in that. By the time you
add the fruit, you've got the milk. If it's a
plant based milk, it will often be a sugar added
plant bas milk, and then they're probably blending some form
of honey or syrup through that as well to get
(19:04):
a really nice sweet taste. And on your nutrition labels,
looking for less than five grams of sugar per hundred grams.
So when you look at a nutrition label, typically you
look at the per serve option, but when you're comparing
labels against each other, like you've got three boxes of
Muse bars or a couple of boxes of say granola
to compare, look at the per one hundred gram column
(19:25):
and try to choose an option with less than five
grams of sugar perserve. That's quite a practical tip in
terms of actively trying to stay under that twenty five
grams of added sugary day.
Speaker 1 (19:34):
Yeah, I was going to say, if I'm looking at
process food, so you do want to biscuit or a
sauce or a marinade. I'm looking for about less than
five grams of sugar per serve. Now I think I
agree looking for one hundred grams is comparable. But if
you're sort of counting, like in a cereal for example,
that does have a bit of sweetness, keep in mind
that a tea spoon of sugar or honey has got
(19:56):
over five grams in it. If you're adding it to
plain oats, I'll be looking at less than five grams
of added sugars perserved. But as an example, I was
looking in bullies at the baked goods for kids, so
you might go after school and get them a finger
barn or a donut, or a cupcake or a muffin,
and the flavored I think cupcakes at Woolies and Coals
are the same. They had over twenty grams of sugar
(20:19):
in like a single kid's sized muffin. So yeah, keeping
in mind in Australia, it's a lot of those baked
goods that we enjoy, the banana bread which is regarded
as relatively healthy, cupcakes for kids, a donut, they're the
ones that have got that twenty to thirty grams per serve,
which is basically more added sugars than you need in
an entire day.
Speaker 2 (20:37):
Yeah, And probably another big one again is the weather
warms up. Other slushies, Oh, I hate what are those
seven eleven ones?
Speaker 1 (20:43):
Terrible? They might probably the most hated food. I have
to say to the kids, absolutely not. It's like sixty
to eighty grams of sugar in those. It's just terra
plus all the artificial sweater and colors eyeballs. That's a
big health halo as well.
Speaker 2 (20:56):
A lot of the traditional cafe based of cyeballs are huge,
huge amounts of sugar. But we were at the markets
on the weekend. We were down in Lovely Potsville. It
was just really hot. The kids at church through their water.
We scooted the whole way down there. We've been scooting
for about forty five minutes, and the kids were like hot,
they wanted to drink.
Speaker 1 (21:09):
We'd run out of water.
Speaker 2 (21:10):
And there was a lemonade stand and often I wouldn't
get that, and it had a big sign saying low
sugar lemonade. And I just bought one cup and we
all sort of sipped on there and it was more
tart than it was sweet, and I was like, that's
really quite surprising and refreshing. So we got another cup
to share, and as we came around the corner at
the market, so they were all of these frozen like
slushy things, and literally I looked around in every single kid,
(21:30):
not only is it heavily the color like, it was blue,
it was red, it was purple, Like that's got to
be some sort of artificial color added as it.
Speaker 1 (21:38):
Is here and then it's basically just ice and sugar.
Speaker 2 (21:41):
And every single kid out of slushy in markets turn around,
they were like, we want and I was like, don't
even think about it. We're like, we're happy without low
sugar lemonade that sticked in that. Yeah, but yeah, the
slushi is are big ones, particularly in Australia in summer
because it does get quite warm in some areas. So
we're not saying you can't have them, but just be
really mindful of just the size of them. Like even
the smallest cup at the seven eleven when you go
get a slushy, even that in itself is an enormous
(22:03):
portion for a kid.
Speaker 1 (22:05):
True, True, Tue True, Which leads us to our the
main topic we're here to talk about today. Because we
have partnered with the teammate sweet which is a new
range of natural sweeteners which are using a very special
ingredient that is new to the food supply land and
it is right up your alley because the base of
these new baking replacement products in which you can find
(22:27):
in Woolworths in the baking section, is a new form
of natural sweetener called alulos allulose and very new because
we hadn't heard it before. I hadn't heard of it,
and some really exciting new research emerging about this molecule
as a low sugar alternative which is being used in
(22:48):
these new range which will take you through in a
sec But phillis in first of all, leanne, what is
allulos and why are we interested in it as dieticians?
Speaker 2 (22:55):
Yeah, so our little is did very much pick up
when we heard about this, because you're right, it is
very new for Zans approved it back in twenty twenty
four as a new novel food, so it is quite
a rarer lower sugar, sorry, lower calorie sugar basically, so
it's basically zero sugar. But I don't think we're technically
allowed to say that in Australia even though there's basically
no sugar in a serve, so it's found naturally in
(23:18):
really small quantities and things like fruits such as figs
and raisins as well. And then commercially sweet auryelos is
made using Queensland sugar cane and then that's then turned
into fructose syrup and non gmo enzyme is added to
it and that turns it into a yelow syrup and
then they convert that into crystals that look and taste
like sugar. So taste and texture wise, it tastes about
(23:41):
seventy percent as sweet as table sugar, but it has
the same bulk and mouthfeel and browning and caramelization properties
as sugar, so it makes it a really, I guess
like convenient and versatile one for one sugar subsit So
if you're making a recipe and it's got a cup
of sugar, you could substitute that one is one for
a cup of alulos and still get the same you know, bulk, mouthfeel,
(24:04):
caramelization of the product that you're making, for example, if
you're making a banana bread. And then calorie wise, it's
exceptionally low calorie, so aulos has about point two to
point four calories per gram, so it's got about ninety
percent fewer calories compared to sugar, which has roughly four
calories per gram, and that's because it's mostly absorbed but
(24:25):
not metabolized, and it's excluded largely unchanged. So it is
really good for people that have issues with like blood
sugar regulation, insulin resistance, diabetes, And because it has about
seventy percent of the sweetness of natural sugar, it is
a really great option for baking and cooking.
Speaker 1 (24:42):
And then so as I mentioned the impacts on.
Speaker 2 (24:44):
Blood sugar levels, it basically has a glycemic index of zero,
so aulois doesn't raise blood sugar or insulin levels at all.
And some studies even suggest that it may help to
reduce the post meal blood sugar spike, which we know
can be very very helpful for people with or without
diabetes as well. And then you would naturally think from
like a weight management perspective, because it's so low calorie,
(25:06):
if you substitute, say a cup of sugar in baking
with a cup of aulos, this will help to reduce
the overall calorie load of things as well. And there
were certainly some studies there was a randomized control trial
with Korean adults and that has shown reductions in body
fat and visceral fat as well when they substituted normal
sugar or even higher calorie sweetness using aulos as well.
(25:27):
So there's been some studies showing your weight management benefit
as well. Of course there's going to be a dental
health benefit. Like we said, sugar feeds cavity causing bacteria.
Aelos doesn't do that either. And then we've got some
versatility from a cooking perspective. There's a couple of different
types of alos sous. You will run through that in
a second, but it really does cook and bake well.
And even if you're adding it to frozen desserts, you're
(25:48):
making your own homemade yogurts or homemade ice creams, there's
options for that as well. And like we said, alos
is very safe for consumption in Australia. It was approved
by Phizan's, which is our food standards body. It stands
for Food Standards Australia and New Zealand and it was
approved as a novel food back in twenty twenty four.
But I will say, like most things in life, too
(26:08):
much of anything is not a good thing. So consuming
huge quantities or portions of anything is not great and
alos is the same. It may cause some gi I
guess upsets in some people bloating, nausea, diarrhea if consumed
in excessive consumption. So moderation, like everything in life, is key,
but I think small amounts in baking, if you still
sweeten your tea and coffee, that kind of thing, it
(26:29):
can be a really handy substitute with some potential health
benefits as well.
Speaker 1 (26:33):
True, true, And I think the other exciting piece of
research is there's some suggestion or evidence that it changes
the way it distends into the digestive system, appears to
have a similar effect on the golp hormones, which appears
to enhance satiety and give a feeling of fullness. So
I think we will see more research into the gut
(26:54):
related benefits that come from that fullness sensation in using
this as a sweetenural turn. But that leads us to
our product review of the week, where we are going
to take you through the range, so the sweet range,
and we keep saying sweet because it's spelt sawet, so
it's a little bit of a play and you find
it only in Woolworth at the moment. So head to
(27:16):
the baking section there, and we've got three individual products
which have a base of at the new sweetener allulose,
and have different roles in baking. Now, I probably not
as much now my boys are older, but certainly when
I had a bit more time when they were small,
I am a keen baker and I frequently used monk
fruit sweetener with lecanto was my go to. I really
(27:38):
found them very effective in maintaining the consistency of baked goods.
So this is sort of an extension on this range
now using this new range of sweetened products. So I'm
going to take you through three of them. We've got
three different I wouldn't say they're all baking because there's
different options. So there is a baking product which is
the sweet baking al you lose natch sweet Now. Now
(28:01):
this one has a mix of monk fruit and erythrotol. Now,
this product, in particular is when you want a browning
effect in your food. So if you're making muffins or
banana bread and you want that beautiful caramelized type response,
that is a product that has been made for that
kind of baked good. And then there is a pure
(28:21):
one hundred percent pink alulos and that is one that
you could literally replace sugar in anything, but specifically you
can also use it in an ice good, so anything
that would be like a frozen yogurt or cold baked
desserts as well as it woke Chris, it will give
you a better response with the colder products compared to
a baking and putting it in the oven under temperature.
(28:42):
And then the product that I secretly actually like the
mostly in is this liquid version because that is a
pure allulose syrup, and I think that when it comes
to people who enjoy syrups in their oats in the morning,
in with their yogurt, or my clients who do enjoy
adding sugar to their tea or coffee, this is a
no brainer as a replacement. And because it's a liquid,
(29:05):
it will mix in very well even in baked goods
as well. So actually I'm a big fan of that
because you don't get the need to mix in in
as much as you do, and it's just an alternative
as a liquid that you can cook with. So basically,
for anyone who knows that they enjoy baked goods, they're
cooking a lot, they like added sugar, They like their
oats or their pancakes with sweet flavor. This is a
(29:27):
no brainer in terms of the most advanced sort of
natural sweetness we have with potentially a whole range of
health benefits. They assimilate and cook really well in any
of your baked goods, your cookies, your frozen desserts that
you're making, and you're literally getting no calories being added
from sugars whatsoever, and potentially even some digestive health related benefits.
(29:50):
So I think this is the first in the range
that we've seen. This is the first time we've seen
this ingredient used commercially in Australia in this kind of product.
And if you are a keen baker, I would urge
you to head onto the baking section in Woolies and
give one of them a go. Probably my go to
would be the liquid or the blue pat because I
am more of a baker, But basically I think that
(30:10):
they're really versatile. You can use them across the board
and you'll get good results in whatever your favorite baked
good is. And for our special sponsors today, the Sweetweight
team is actually looking for feedback from about fifteen people
to share how they're using this product. So if you
are a keen baker and keen to give it a go,
or you need to go is to the website which
(30:31):
is sweet dot com dot au so sawwet dot com
dot au and sign up and you might just win
yourself some free products and they're looking for some great
consumer feedback about how people are using these brand new
products to the supermarket at Woolies, so check them out.
Speaker 2 (30:46):
And as Susie said, it is currently just available in
will West at the moment, not calls, so you will
have to head to Wilies to find them, and they
are currently on sale as well at will West. So
the Pink Baking range, the full Allulose natural sweetener is
retelling for eight dollars ninety for a two hundred grand
bag and it's currently on sale for seven dollars. And
then the Blue Baking Allulos one is the same price
(31:08):
two hundred grand bag eight dollars ninety on sale at
the moment as well. So keep an eye at your
local wool Wars and if your keen bakers go pick
them up, particularly if they are you know, doing a
cheeky little sale.
Speaker 1 (31:18):
And we would love to see any of your baked
goods now. Leanna and I will be preparing some recipes
with these products in the next few weeks on both
our personal instas and the Nutrition Couch Instagram, so if
you're looking for some low sugar baking alternatives, we will
have some good ranges using these new sweet products, so
look out for those as well. Which leads me to
our final segment of the Daily Ad, which is I
love to bake. How can I make healthier products? And
(31:42):
as a baker myself, I've got plenty of tips on
how to do that. So I think the first thing
I would say is for anyone baking, it is a
no brainer to swap to a wholemeal flower you can.
I can't think of any recipe that I ever have made,
with the exception of maybe a Beshamble sauce, but even then,
I generally only use homeoflour. I do my vechemel on
(32:03):
the hole. Yeah fine, no, yep, I use home for everything.
Home your self raising is my go to. The other options.
Of course, you can just blitz oats. If I've ever
run out of homeal flour, I'll just blitz some oats
up with the Barmix or the blender and use that
as a flour for great pancakes and muffins. Absolutely so,
I think that's a no brainer when it comes to
(32:24):
bulking the fiber content of any of your baking, and
I promise you no one will even know the difference.
The next thing I'll routinely do is try and add
some vegetable bulk to baking, because one of the issues
with baking is that one it tends to be relatively
high in sugar. But of course we're going to cut
that out with a sweet range today. But you're often
adding sweetness and then you're adding some kind of fat. Now,
(32:45):
I am a butter baker. I know you can sometimes
use extra virgin olive oil in cooking and it works
just fine, or even canola oil, but naturally I will
always prefer butter. It's just who I am. I prefer
using a small amount of butter. I think it gives better.
I feel sometimes I will use I've had recipes with
avocado oil, olive oil. You can do it, but it's
(33:05):
also not inexpensive to cook with those oils. They're quite
expensive at the moment too, So I will cook with
butterup but by simply diluting the mix, So using a
wholemeal flower that's got more bulk, grating zucchini, carrot, pumpkin, beet. True,
they all give a lot of moisture in any recipe.
They increase the fiber content. In many cases, people won't
(33:26):
even know it's in there. If I'm making a banana
bread for the kids, they don't even know they's zucchini
in there. And it's a no brainer to bowl cut
recipes and improve the nutrient profile and the other ingredients.
I use frequently a dairy, so whether it's a full
fat Greek yogurt or even just milk. Again, naturally it
will increase the protein content, give moisture to the recipe,
(33:46):
and add some nutrition. In the case of the yogurt,
you can get some protein in there. Certainly, I am
a big fan of using sugar replacements, whether it's the
sweet range, the allulose new based range that you can
use for baked goods or sweet iced desserts, that naturally
significantly reduces the sugar content. And I will say that
they've improved so much. The baking replacements, you actually do
(34:08):
not tell the difference, and you are saving a lot
of sweet sugar. And of course, the added benefit of
doing fruit based baking land whether using berries or whether
using passion fruit, mango, banana, is you're getting the natural
sweetness from that. So that combined with a sugar replacement
is just a no brainer when it comes to reducing
the overall sugar intake of the baking. That was gonna say.
I usually lessen the butter, so most of my recipes
(34:29):
have only got about fifty grams maybe up to one
hundred for over twelve serves of butter. But you could
swap the oil over if you really were committed, and
use olive oil instead or canola oil for a baked
good that is lower in saturated fat. Yeah.
Speaker 2 (34:44):
I use olive oil a lot in muffins for the kids,
and I find that it adds a nice like moisture
component to it. Then, like you said, I'd put some
blueberries and a bit of grated zucchini through it just
for the kid's muffins. And that's always kind of the
base that I use with the whole meal flour as well,
and I find that that always gives me a good muffin.
I might add some seeds or some nuts or something
else in there. But what I do, and I agree
(35:04):
with all of your tips in terms of modifying the recipe.
Speaker 1 (35:07):
What I do and what I.
Speaker 2 (35:08):
Generally suggest to my clients is either just making a
half serve of a recipe, because guess what, if you
make a brownie dish and you've got sixteen pieces of brownie.
Speaker 1 (35:16):
You're not going to eat one. You're not gonna eat too.
Speaker 2 (35:19):
You'll have eaten twelve pieces of brownie before you realize,
oh crap, maybe I shouldn't have fade so much. So
my biggest tip is probably to only bake a small amount.
There's nothing wrong with doing a half serve of buffons
or a half loaf. You can even get mini loaf
tins these days, if there's no reason for you to
make it entire banana bread. Chances are if you make
a whole banana bread, you'll eat probably half, if not more,
of the banana bread. And the other thing I do
(35:40):
is freeze immediately. If I make a full tray of brownies,
I'll freeze them. I'll freeze three quarters of it because
otherwise the kids and day but will just keep walking past,
and that entire tray will be gone before the end
of the day and then the next day they're like,
where are all the brownies?
Speaker 1 (35:53):
They're gone?
Speaker 2 (35:54):
And literally just last night I probably pulled out some
brownies from my freezer that were like two months old
because the kids wanted some dessert, and I gave i'm
a small piece of brownie.
Speaker 1 (36:01):
I warmed up on the microwave for fifteen seconds and.
Speaker 2 (36:03):
They were happy is Larry And they were like, we
want more and I was like, sorry, no more than
was a do two pieces? So it works well from
I guess, trying to reduce your overall sugar consumption. If
you are a king baker, just be very wary of
those portions because I always think that if it's in
your environment, you're very likely to eat it, and if
you make a large amount of it, you're very likely
to eat a large amount of it. And I don't
know anyone that sets out with the intention of eating
(36:24):
twelve pieces of brownie. But you know, if you're going
to make an entire dish of brownie, is you're very
very likely to eat more than this one or two.
Speaker 1 (36:31):
Yeah, that's very true. The other thing I was thinking
coming into summer a great recipe for kids, because of
course they love ice blocks ice cream, which can be
high in sugars, particularly when the kids these days prefer
magnums to paddle pops like when we grew up. But
one of the favorite ones that I do in this
works really well with a product like the sweet where
you could add it in is if you get your
good high protein yogurt or even a plain natural Greek yogurt,
(36:54):
swell some fruit around in that mix, and then you
can add a little bit of one of these natural
allulo sweetness to and I'd probably use that pink bag
for that and just put a little bit of that
through and then taste it and get the sweetness through
it and freeze them into the individual ice blocks. The
kids will love them, and you're literally giving them a
low sugar treat that they will think is just as good,
(37:14):
if not better than ice cream. So coming into the
warmer months of the year, you can really use that
effectively to give sweet drinks and ice based desserts and
treats with a lot less sugar than particularly commercial ice blocks.
Speaker 2 (37:27):
In particular, and one of your tips around the syrup one,
the liquid one. If you're making like cocktails on locktails,
that's another probably Another big way that a lot of
sugar slips in is through cocktails and locktails, particularly if
you're out, you're drinking, if you're doing a home session,
you've got your girlfriends over, you can make absolutely healthier
versions of cocktails and locktails with the syrup range as well.
Speaker 1 (37:48):
Yeah, I'm glad that I'm thinking about the children and
you're thinking about drinks with the girls near the sauna.
That's really goodly because that maps up the podcast then, hope,
I think it does. Hopefully we've given you lots of
tips and we want to thank our special is of
today's episode, the team It's Sweet, and to find out
more information go to sweet dot com dot au and
we will see you same time next week for our
(38:08):
regular episode drop. Thanks for listening
How much sugar do you eat each day? As little
as possible, a lot more than you need, or maybe
you are not really sure, But whatever your number is,
if you are a fan of all things sweet, chances
are you know you eat a little bit too much
of the white stuff. On today's episode of The Nutrition Couch,
we have partnered with the team at Sweet to deep
(00:25):
dive all things sugars, including taking a closer look at
the latest in sugar replacements. Hi, I'm Susie Burrel and
I'm Liam wod and together we bring you The Nutrition Couch,
the weekly podcast that keeps you up to date on
everything you need to know in the world of nutrition,
as well as all things sugar and sugar replacements. We
are going to take a closer look at how to
keep your total intake of added sugars below what is
(00:48):
recommended by the World Health Organization. We have a brand
new range of sugar replacements to showcase, and our listener
question is all about healthier baking so leanne. Going back
to when I first studied nutrition in the nineties, maybe
early two thousands, it was a lot about sugar. Still,
it was about lower sugar eating, low carb eating, and
(01:11):
we were much more aware of it, whereas I think
in recent years the focus has been a lot more
on protein and gut health and almost to shift away
from what we shouldn't be eating, back to positive views
of nutrition, And certainly in supermarkets now we're seeing a
whole lot more low sugar products, zero type product and
certainly an area of the supermarket that has grown in
(01:32):
popularity is sugar replacements for baking, which we're going to
really look at today in this episode. But I thought
it was good if we get back to basics and
talk about how much sugar are we really eating in Australia.
You're going to talk in a little while about how
we get those numbers down. But why is it so
bad for us? I guess because, again going back to
(01:53):
the quit sugar movement, a lot of that focus was
about fructose specifically, which was kind of a mixed up
health message in general. So basically we're all things sugar.
So the most recent statistics we have in Australia, which
come from twenty twenty two and twenty twenty three, estimate
that the average Australians consume about seventy grams, or the
(02:13):
equivalent of twelve teaspoons of added sugars. Now, first of all,
we want to be clear that we're not talking about
naturally occurring sugars. So whenever you eat carbohydrate rich foods,
things like your starchy veggies or fruit in particular, you
will or dairy, you will consume some naturally occurring sugars.
So fructose is the sugar found in fruits, Lactose is
(02:35):
the one found in dairy. We're not talking about those.
We are purely talking about added sugars in the diet.
So that is the sugar in the tea and coffee,
that is the syrup in the flavored coffees. I had
a friend recently who was every time I heard her
order a coffee, she'd get vanilla, and I was thinking,
does she know that list is like pure sugar syrup?
And recently we spoke about visiting Starbucks and the syrups
(02:55):
that get added for the kids. It's all of the
iced teas, it's the yoa chi with all the lollies,
it's confectionery, it's cakes, biscuits, pastries. So really you can
see that unless your diet is full of unprocessed foods
and the only sweet foods you're having come from fruit.
A lot of us are consuming added sugar regularly another
onelyand sauces things like barbecue sauce, tomato sauce, marinade, so
(03:18):
they're sort of ways that they sneak into the diet.
But basically we're having significantly more, almost three times the
recommended amount of less than twenty five grams of added
sugars per day, so we are getting a lot now.
It's a fairly simple substance. You know, going back to
war years, sugar was added to give people more energy.
The issue, of course in modern times is that we
(03:39):
don't need more energy. We're less active than ever before
and we have very sedentary lifestyles, we don't burn as
many calories, and then we're still rewarding ourselves with a
lot of foods that contain these added sugars, whether it's
treat style foods or even sort of eat eating out takeaways,
and of course sugar sweat and drinks still are slipping
in via iced teas and like that. So it still
(04:01):
is a legitimate issue in Australia as it is around
the world. And I think because the other issues are
more prominent, we don't talk about it as much. But
what is the concern from a health perspective. Basically, high
sugar intakes are related to increases in inflammation in the body. Now,
the other key issue is that over time, high intakes
(04:24):
of sugar result in relatively high increases of the hormone insulin.
Insulin is a growth hormone in the body, and it
is a fat storage hormone in the body. So if
you have a routine high intake of sugars, and you
may not even realize it, but you might simply have
a coffee in the morning, which is as simple as
a chai latte or a coffee or tea with sugar.
And I did have a client recently who was still
(04:45):
having two or three sugars in every coffee she had,
or hot chocolates. If you're not a coffee drinker, you
might start the day like that. You might have some
sort of Bircher type musually and add some honey to it,
and then through the day you might have a couple
of biscuits at work, or someone might bake something, have
a piece of banana bread, or the kids might have
some muffins. You might then put some sweet chili sauce
(05:06):
on a salad at lunchtime, or and some Asian cuisine,
or have sort of a stir fry that's got a
lot of sauces through it, and then in the afternoon
you might grab a sweet drink and iced tea a
frozen yogurt with the kids, and then reward yourself with
a dessert. Now, whilst you might not be plowing extra
sugars in and eating lollies or soft drink, there's still
a fair whack of added sugars going in. And each
(05:28):
and every time we have that very sweet food in
our diet, you release insulin, and so high levels of
inchulin over time result in some people with insulin resistance.
But I think more so it is that drive for
more sweet food. And one thing I'll always talk to
my clients about is that try not to break the
sweet food barrier in the day, Try not to have
(05:48):
a sweet food in the day. The more you have,
the more you'll want. And certainly when you have more
complex sweet sensations, so ice cream with lollies in it,
or confectionery through the day, or chocolate bars with lollies,
it primes the brain to look for more and more
of that sweet stimulus, which isn't natural. It's a lot
sweeter than fruit sugar, for example, that you're having in
an apple without the fiber and things to bulk it out.
(06:11):
And that's why over time you'll find that you can
have more and more sweet food. You might be able
to start with a roll of chocolate and then suddenly
you can need a whole block, because you're basically programming
over time. Now, certainly there's genetic differences. Some people basically
will crave more sweet food and be more attracted to
sugars and perhaps have a genetic predisposition to something like
insulin resistance than other people, But certainly there is still
(06:34):
a program effect, and long term, from a health perspective,
high sugar intakes are related to an increased risk of
heart disease and increased risk of a number of types
of cancer, increased risk of general inflammation, including sea reactive
protein levels. So basically, over the course of our lifetime,
higher sugar intakes are related to a number of disease
(06:54):
risk because of that indirect link to inflammation, which is
closely linked to insulin response over time time, so it's
like not as simple as you have a teaspoon of
sugar in your tea and coffee and you're inflamed. But
it's the dietary patterns that we want to speak about,
and that's why when it comes to children in particular,
we want to keep them off sweet food because again,
the more of that they have early, the more they want,
(07:16):
and the more they get used to it. And you
may have found even yourself, if you're someone who's routinely
had sugar in your tea and coffee, if you gradually
wean down rather than going cold turkey, you can basically
desensitize yourself to it so you don't need as much
over time. So certainly there's a really strong programming effect
of added sugar and the brain. So that is why
(07:37):
it's a bit of a concern, and for some people
perhaps more than others, particularly if you're at high risk
of diabetes. But yeah, basically for all of us that
the less added sugar is in the diet, the better.
So I'll give just to lead in a little bit
of history on the use of sugar replacements before we
move into how do you actually get that intake below?
The World Health Organization's recommendations for less than twenty five
(07:59):
grams or six teaspoons of added sugar is a day,
which sounds a lotly ad, doesn't it, But it's actually
not that much in real life, is it. No, not
at all, and it's added teaspoons.
Speaker 2 (08:08):
So, like you said, it's really important to note that
things like natural sugars in fruits and vegetables.
Speaker 1 (08:12):
In dairy are naturally occurring. And that's fine.
Speaker 2 (08:16):
That doesn't add up to what we're saying, is that
twenty five grams a day, which equates to about six
teaspoons of added sugar. But where a lot of people
get tripped up is that when they're seeing these kind
of healthy bliss balls and they've got dates and they've
got honey in it. Although that might be a natural
source of sugar, it's still sugar, and the body still
breaks it down. Whether it's organic sugar, whether it's coconut sugar,
(08:36):
whether it's honey, whether it's maple syrup, it's all sugar
to the body, and too much of it overall can
increase our risk of different types of chronic diseases, our
weight and then increased risk of things like fatty liver,
type two diabetes, and of course even simple things like
tooth decay, and I certainly I have a handful of
friends at the moment, Susie with small children who are
on the weight lists for the public health dentists because
(08:58):
they literally need tea pulled and stuff because they've had,
you know, bottles of milk in bed and they haven't
brushed their teeth or they've fallen asleep, but the bottle
of milk. They've had fruit juice for breakfast every morning,
They've had a lot of fruits throughout the day. Then
they've also had the little treats and stuff that add in,
like the yogurts, the sweetened children's yogurts, even things like
frozen yogurt we naturally think is healthier, but still contains
quite a lot of sugar. So there is a bulk
(09:20):
of added sugar going into the diet, but also a
lot of natural sugar, particularly in young children's and children's
diets as well. So the whole load of sugar overall matters.
But we are more specifically talking about the added sugar
in your day. But if you're also getting a lot
of natural sugar in, you can see how that issue
might be compounded over time. And while there are a
lot of young children in particular, needing dental work for
(09:43):
tooth decay is becoming more and more of an issue.
Speaker 1 (09:46):
True, a lot of my boy's friends have got dental
issues already in cavities because they've been exposed. You write
to milks, but juices even perceived as being healthier, and
then just a lot of kids snack food, you know,
things like Oreo cookies, tiny Ta, these foods that are
still marketed to children, or even that kind of sticky
fruit like the concentrated fruit roots straps and sweet gummies
(10:07):
and things which did around on the teeth. So certainly
still a big issue for our kids, even though you'd
think in this day and age perhaps not so. A
little bit of history before I hand over to you
about how to get your sugar intake way down and
rip those benefits long term. I think another motivating thing
can be because sugar ages our cells. If anyone's ever
listened to the Glucose Goddess, you'll know that it's basically
the aging of cells is linked to high sugar intakes
(10:29):
as well, So certainly not good for our looks as
we get older, if that's motivating as well. But going
back to when we first started looking at sugar replacements
because you know, going back to the days of full
strength soft drink where nine tea spoons of sugar per
can was fairly standard, back into you know, I saw
a picture of JFK. Junior the other day drinking coke
in the nineteen fifties, so you know, went back to
(10:51):
when we started manufacturing those kind of foods. So the
first lot of sugar replacements were artificial sweetness, so the
good old diet coke and tab if you're old enough
to remember that in the day, and they were about
two hundred times sweeter than sugar itself, so really program
people to look for that very sweet, kind of acidic
flavor that's still present in soft drinks today. Then we
had the sugar alcohols, which is the manatol sorbitole, and
(11:14):
they're still used in things like extra chewing gum today.
They move through the digestive track undigested. They can cause
bloating in some people, but they're relatively sweet with zero
calorie load. More recently we've had the erythrotol and xylotol,
and they're certainly available as sugar replacements, particularly for teen
coffee and supermarkets, and that was when roughly we started
with stevir as a natural plant alternative which was regarded
(11:37):
as a preferable sweetener, and then in since twenty nineteen, Lecanto,
which is a Japanese company, launched monk fruit as another
natural sweeterer. So it's a real evolution of time in
terms of how do we get things tasting as natural
as possible working well in baked goods, some people will
say they don't like an aftertaste of stevr. In our
(11:58):
own designbi dietian range, we do use stevia, and you know,
there's pros and cons of that. If people like things
that are quite sweet, they tend to like it, whereas
some people find it has a little bit of an
after taste. So basically, producers are constantly looking at new
alternatives to give us all the flavor and taste of
sugar without the calories because few of us need that
(12:19):
but still perhaps like to enjoy sweet food. So I
thought a little bit of history was relevant. But Leanne,
how do you get it? Because the World Health Organization
says that most we should have twenty five grams of
added per day, which sounds a lot really not. What
are some advice for listeners, how do we check how
much you're having and then how do we get it
down to that amount per day?
Speaker 2 (12:40):
Yeah, so that twenty five grams a day is about
sixty spoons. That should equate to about ten percent of
total energy intake between five and ten. The average straying
at the moment, compared to the most recent data we have,
is consuming about twelve to fifteen grams of added sugar.
Speaker 1 (12:56):
Through their diets. So we are double, if not more,
what we should.
Speaker 2 (13:00):
Would be when it comes to added sugars. So, like
we mentioned, it doesn't target natural sugars. So I'm not
stressed of the client's adding an extra carrot or a
bit more sweet potato into their dinner. I'm not stressed
of they're like, I'm really hungry, Can I have an
extra piece of fruit today? Yes, it is still considered sugar,
but it is more of that natural type of sugar,
and it's really the added sugars we want to focus on,
although both matter. When you've got the added sugars, it's
(13:22):
typically not like you're just adding Some people do add
it to tea coffee, but often it's in the bake goods.
It's in the biscuits, it's in the museley bars, it's
in the cereals, so there's a level of processing to
that food as well, and I think that's where a
lot of the sugar and inflammation risk comes from, is
that it's the level of processing or the degree of processing,
which is why we're not too stressed about natural sugars.
(13:44):
It's more those added sugars we want to limit, and
that's why the Well Health Organization has pretty specific guidelines
around how much added sugar go into the diet. So
it is in things that you would naturally think about,
like of course lollies, in biscuits and soft drinks, but
I think a few of the big things were where
it's hidden, or it's not talked about as much, or
the awareness isn't. There are things like flavored yogurts, different sauces,
(14:06):
particularly like Susie mentioned, the barbecue sauces, the marinades, the
sweet chili sauces, a lot of different types of musley bars,
and even protein bars as well. A lot of our
bakery baked items, Like you might go to the bakery
and pick up a caramel slice or an almond glissande,
and you just you kind of realize that it's sweet,
but you don't really realize that that contributes to your
total added sugar intake.
Speaker 1 (14:27):
For the day.
Speaker 2 (14:28):
And I think some of the research is really strong
that shows that lowering that added sugar risk in your
diet can help to reduce things like obviously weight gain
and obesity, but also things like fatty liver, type two diabetes,
heart disease, and like we mentioned, tooth decay, because you know,
a trip to the dentist is not inexpensive, and then
if you need dental work on top of that.
Speaker 1 (14:47):
I've got friends who, you know, they just kind of afforded.
Speaker 2 (14:49):
I've had a friend who got quoted eight thousand dollars
for her son's dental bill and they can't afford it.
So they're on the weight list and it's like two
or three years or something for him to be able
to have his dental work done. And that just goes
to show you how many small children are experiencing issues
with two decay because that weight list is two to
three years long.
Speaker 1 (15:07):
It's crazy.
Speaker 2 (15:08):
And then, of course, from a women's health perspective, less
sugar in the diet, particularly added sugar, genuinely means more
stable energy levels, better stable mood, particularly for women that
are more prone to things like PMS or quite large
dips and drops in their blood sugar levels as well,
or what some might describe as like a blood sugar
crash at say two PM. So it is really important.
(15:29):
It does matter, and like we said, it can kind
of sneak in through different foods. A lot of different
foods that have that health halo effect so they're perceived
as being healthier. They might have more whole food based ingredients,
but for example, a blissful that the first ingredient is dates,
or amusing bar where a second ingredient is honey, Some kombuuchas,
and some soft drinks, even the better types natural say
(15:52):
cold press juices can contain a lot of added sugar.
Granolas and muslis depending on the brand, can also contain
upwards of ten rams of added sugar. Flavored yogurts we've mentioned,
and some protein bars as well, although I will say
a lot of protein bars do use sweetness, but those
ones a big one, salad dressings, condiments, flavored milks, and
flavored coffees. I think it's the weather starts to warm up,
(16:13):
where coming into spring, the ice coffee is the ice
lattes and making a comeback a big one I've seen lately, Susie,
is the MATCHA trent like MATCHA traditionally, Like the first
time I tried MATCHA, I was like, oh, I don't
like that at all.
Speaker 1 (16:25):
It's almost bitter. That is true traditional MATCHA.
Speaker 2 (16:28):
Most MATCHA that you're getting the beautiful MATCHA lates and
the match of ice cream. Most of that has a
lot of added sugar, a lot of added syrup in it.
So if you're drinking your MATCHA latte and it's delicious,
chances are you've got a sugar sweetened milk in there
and or a sugar sweeten syrup in there to make
that delicious. And then, of course, like Susie mentioned, a
coffee order, a mockot with a little bit of hazelnut
(16:50):
syrup or something can have uputs of twenty grams of
sugar in it.
Speaker 1 (16:54):
So how do we stay.
Speaker 2 (16:55):
Under twenty five grams a day? Practically? Starting with yogurt,
because that's something that I've recommend a lot of the
times to my clients. Sticking to something like a natural
Greek or a plainer type yogurt and using a bit
of berries or something to flavor that because berries are
quite a low sugar fruit and a little sprinkle of cinnamon,
which can you have some really great benefits for blood
sugar levels. So a natural based plain yogurt over flavored yogurt,
(17:17):
sticking to more handful of nuts and a piece of
fruit versus a sweet and musley bar with your coffee order,
making sure that it's a plain coffee. If you're someone
that likes the mokka, the frappee, the hazel nut latte,
that is more a treat style, dessert.
Speaker 1 (17:33):
Type of coffee.
Speaker 2 (17:33):
Or often say to my clients, if you can't drink
coffee black, you don't like coffee like that's.
Speaker 1 (17:37):
A dessert order. If you need the whip cream.
Speaker 2 (17:39):
On top, and he added latte like, you can have
it like that, but you need to think of that
as more of a treat style option, not your standard coffee.
Because I can promise you that if you're a tired
mum and you're running of three hours sleep, you will
drink your coffee black if that's what you need to
do to get you through the day, and that shows
me that you need the caffeine.
Speaker 1 (17:56):
You don't need all of the sugar associated with it.
Speaker 2 (17:58):
But I think it's sort of combined now that we
need the caffeine pick me up and also the added
sugar in there. And that's a real Western trend where
if you go through most traditional places in Europe, you'll
have a hard time even getting added milk to your coffee,
let alone getting added sugar and syrups and that sort
of thing. Like I couldn't even get a standard latte
in most places that I went in Europe. Grantually, I
haven't been for probably nearly ten years, but I remember
(18:21):
just getting like a just a shot of coffee, like
just an expresso. That's how most places throughout Europe will
just do your coffee. But Australians and a lot of
Americans have adapted that to almost be like desserts. We've
got massive sizes, we've got sweetened milks or sweetened plant milks.
So I think the coffee the match to lattes. The
frape's that is a big one. Where it sneaks in
smoothies and juices is another big one where it sneaks
(18:43):
in quite a lot and other types of you know,
cold breast juices, that kind of thing like even a
banana smoothie in a cafe. A, the size is enormous,
and B you can have upwards of ten to twenty
grams of added sugar in that. By the time you
add the fruit, you've got the milk. If it's a
plant based milk, it will often be a sugar added
plant bas milk, and then they're probably blending some form
of honey or syrup through that as well to get
(19:04):
a really nice sweet taste. And on your nutrition labels,
looking for less than five grams of sugar per hundred grams.
So when you look at a nutrition label, typically you
look at the per serve option, but when you're comparing
labels against each other, like you've got three boxes of
Muse bars or a couple of boxes of say granola
to compare, look at the per one hundred gram column
(19:25):
and try to choose an option with less than five
grams of sugar perserve. That's quite a practical tip in
terms of actively trying to stay under that twenty five
grams of added sugary day.
Speaker 1 (19:34):
Yeah, I was going to say, if I'm looking at
process food, so you do want to biscuit or a
sauce or a marinade. I'm looking for about less than
five grams of sugar per serve. Now I think I
agree looking for one hundred grams is comparable. But if
you're sort of counting, like in a cereal for example,
that does have a bit of sweetness, keep in mind
that a tea spoon of sugar or honey has got
(19:56):
over five grams in it. If you're adding it to
plain oats, I'll be looking at less than five grams
of added sugars perserved. But as an example, I was
looking in bullies at the baked goods for kids, so
you might go after school and get them a finger
barn or a donut, or a cupcake or a muffin,
and the flavored I think cupcakes at Woolies and Coals
are the same. They had over twenty grams of sugar
(20:19):
in like a single kid's sized muffin. So yeah, keeping
in mind in Australia, it's a lot of those baked
goods that we enjoy, the banana bread which is regarded
as relatively healthy, cupcakes for kids, a donut, they're the
ones that have got that twenty to thirty grams per serve,
which is basically more added sugars than you need in
an entire day.
Speaker 2 (20:37):
Yeah, And probably another big one again is the weather
warms up. Other slushies, Oh, I hate what are those
seven eleven ones?
Speaker 1 (20:43):
Terrible? They might probably the most hated food. I have
to say to the kids, absolutely not. It's like sixty
to eighty grams of sugar in those. It's just terra
plus all the artificial sweater and colors eyeballs. That's a
big health halo as well.
Speaker 2 (20:56):
A lot of the traditional cafe based of cyeballs are huge,
huge amounts of sugar. But we were at the markets
on the weekend. We were down in Lovely Potsville. It
was just really hot. The kids at church through their water.
We scooted the whole way down there. We've been scooting
for about forty five minutes, and the kids were like hot,
they wanted to drink.
Speaker 1 (21:09):
We'd run out of water.
Speaker 2 (21:10):
And there was a lemonade stand and often I wouldn't
get that, and it had a big sign saying low
sugar lemonade. And I just bought one cup and we
all sort of sipped on there and it was more
tart than it was sweet, and I was like, that's
really quite surprising and refreshing. So we got another cup
to share, and as we came around the corner at
the market, so they were all of these frozen like
slushy things, and literally I looked around in every single kid,
(21:30):
not only is it heavily the color like, it was blue,
it was red, it was purple, Like that's got to
be some sort of artificial color added as it.
Speaker 1 (21:38):
Is here and then it's basically just ice and sugar.
Speaker 2 (21:41):
And every single kid out of slushy in markets turn around,
they were like, we want and I was like, don't
even think about it. We're like, we're happy without low
sugar lemonade that sticked in that. Yeah, but yeah, the
slushi is are big ones, particularly in Australia in summer
because it does get quite warm in some areas. So
we're not saying you can't have them, but just be
really mindful of just the size of them. Like even
the smallest cup at the seven eleven when you go
get a slushy, even that in itself is an enormous
(22:03):
portion for a kid.
Speaker 1 (22:05):
True, True, Tue True, Which leads us to our the
main topic we're here to talk about today. Because we
have partnered with the teammate sweet which is a new
range of natural sweeteners which are using a very special
ingredient that is new to the food supply land and
it is right up your alley because the base of
these new baking replacement products in which you can find
(22:27):
in Woolworths in the baking section, is a new form
of natural sweetener called alulos allulose and very new because
we hadn't heard it before. I hadn't heard of it,
and some really exciting new research emerging about this molecule
as a low sugar alternative which is being used in
(22:48):
these new range which will take you through in a
sec But phillis in first of all, leanne, what is
allulos and why are we interested in it as dieticians?
Speaker 2 (22:55):
Yeah, so our little is did very much pick up
when we heard about this, because you're right, it is
very new for Zans approved it back in twenty twenty
four as a new novel food, so it is quite
a rarer lower sugar, sorry, lower calorie sugar basically, so
it's basically zero sugar. But I don't think we're technically
allowed to say that in Australia even though there's basically
no sugar in a serve, so it's found naturally in
(23:18):
really small quantities and things like fruits such as figs
and raisins as well. And then commercially sweet auryelos is
made using Queensland sugar cane and then that's then turned
into fructose syrup and non gmo enzyme is added to
it and that turns it into a yelow syrup and
then they convert that into crystals that look and taste
like sugar. So taste and texture wise, it tastes about
(23:41):
seventy percent as sweet as table sugar, but it has
the same bulk and mouthfeel and browning and caramelization properties
as sugar, so it makes it a really, I guess
like convenient and versatile one for one sugar subsit So
if you're making a recipe and it's got a cup
of sugar, you could substitute that one is one for
a cup of alulos and still get the same you know, bulk, mouthfeel,
(24:04):
caramelization of the product that you're making, for example, if
you're making a banana bread. And then calorie wise, it's
exceptionally low calorie, so aulos has about point two to
point four calories per gram, so it's got about ninety
percent fewer calories compared to sugar, which has roughly four
calories per gram, and that's because it's mostly absorbed but
(24:25):
not metabolized, and it's excluded largely unchanged. So it is
really good for people that have issues with like blood
sugar regulation, insulin resistance, diabetes, And because it has about
seventy percent of the sweetness of natural sugar, it is
a really great option for baking and cooking.
Speaker 1 (24:42):
And then so as I mentioned the impacts on.
Speaker 2 (24:44):
Blood sugar levels, it basically has a glycemic index of zero,
so aulois doesn't raise blood sugar or insulin levels at all.
And some studies even suggest that it may help to
reduce the post meal blood sugar spike, which we know
can be very very helpful for people with or without
diabetes as well. And then you would naturally think from
like a weight management perspective, because it's so low calorie,
(25:06):
if you substitute, say a cup of sugar in baking
with a cup of aulos, this will help to reduce
the overall calorie load of things as well. And there
were certainly some studies there was a randomized control trial
with Korean adults and that has shown reductions in body
fat and visceral fat as well when they substituted normal
sugar or even higher calorie sweetness using aulos as well.
(25:27):
So there's been some studies showing your weight management benefit
as well. Of course there's going to be a dental
health benefit. Like we said, sugar feeds cavity causing bacteria.
Aelos doesn't do that either. And then we've got some
versatility from a cooking perspective. There's a couple of different
types of alos sous. You will run through that in
a second, but it really does cook and bake well.
And even if you're adding it to frozen desserts, you're
(25:48):
making your own homemade yogurts or homemade ice creams, there's
options for that as well. And like we said, alos
is very safe for consumption in Australia. It was approved
by Phizan's, which is our food standards body. It stands
for Food Standards Australia and New Zealand and it was
approved as a novel food back in twenty twenty four.
But I will say, like most things in life, too
(26:08):
much of anything is not a good thing. So consuming
huge quantities or portions of anything is not great and
alos is the same. It may cause some gi I
guess upsets in some people bloating, nausea, diarrhea if consumed
in excessive consumption. So moderation, like everything in life, is key,
but I think small amounts in baking, if you still
sweeten your tea and coffee, that kind of thing, it
(26:29):
can be a really handy substitute with some potential health
benefits as well.
Speaker 1 (26:33):
True, true, And I think the other exciting piece of
research is there's some suggestion or evidence that it changes
the way it distends into the digestive system, appears to
have a similar effect on the golp hormones, which appears
to enhance satiety and give a feeling of fullness. So
I think we will see more research into the gut
(26:54):
related benefits that come from that fullness sensation in using
this as a sweetenural turn. But that leads us to
our product review of the week, where we are going
to take you through the range, so the sweet range,
and we keep saying sweet because it's spelt sawet, so
it's a little bit of a play and you find
it only in Woolworth at the moment. So head to
(27:16):
the baking section there, and we've got three individual products
which have a base of at the new sweetener allulose,
and have different roles in baking. Now, I probably not
as much now my boys are older, but certainly when
I had a bit more time when they were small,
I am a keen baker and I frequently used monk
fruit sweetener with lecanto was my go to. I really
(27:38):
found them very effective in maintaining the consistency of baked goods.
So this is sort of an extension on this range
now using this new range of sweetened products. So I'm
going to take you through three of them. We've got
three different I wouldn't say they're all baking because there's
different options. So there is a baking product which is
the sweet baking al you lose natch sweet Now. Now
(28:01):
this one has a mix of monk fruit and erythrotol. Now,
this product, in particular is when you want a browning
effect in your food. So if you're making muffins or
banana bread and you want that beautiful caramelized type response,
that is a product that has been made for that
kind of baked good. And then there is a pure
(28:21):
one hundred percent pink alulos and that is one that
you could literally replace sugar in anything, but specifically you
can also use it in an ice good, so anything
that would be like a frozen yogurt or cold baked
desserts as well as it woke Chris, it will give
you a better response with the colder products compared to
a baking and putting it in the oven under temperature.
(28:42):
And then the product that I secretly actually like the
mostly in is this liquid version because that is a
pure allulose syrup, and I think that when it comes
to people who enjoy syrups in their oats in the morning,
in with their yogurt, or my clients who do enjoy
adding sugar to their tea or coffee, this is a
no brainer as a replacement. And because it's a liquid,
(29:05):
it will mix in very well even in baked goods
as well. So actually I'm a big fan of that
because you don't get the need to mix in in
as much as you do, and it's just an alternative
as a liquid that you can cook with. So basically,
for anyone who knows that they enjoy baked goods, they're
cooking a lot, they like added sugar, They like their
oats or their pancakes with sweet flavor. This is a
(29:27):
no brainer in terms of the most advanced sort of
natural sweetness we have with potentially a whole range of
health benefits. They assimilate and cook really well in any
of your baked goods, your cookies, your frozen desserts that
you're making, and you're literally getting no calories being added
from sugars whatsoever, and potentially even some digestive health related benefits.
(29:50):
So I think this is the first in the range
that we've seen. This is the first time we've seen
this ingredient used commercially in Australia in this kind of product.
And if you are a keen baker, I would urge
you to head onto the baking section in Woolies and
give one of them a go. Probably my go to
would be the liquid or the blue pat because I
am more of a baker, But basically I think that
(30:10):
they're really versatile. You can use them across the board
and you'll get good results in whatever your favorite baked
good is. And for our special sponsors today, the Sweetweight
team is actually looking for feedback from about fifteen people
to share how they're using this product. So if you
are a keen baker and keen to give it a go,
or you need to go is to the website which
(30:31):
is sweet dot com dot au so sawwet dot com
dot au and sign up and you might just win
yourself some free products and they're looking for some great
consumer feedback about how people are using these brand new
products to the supermarket at Woolies, so check them out.
Speaker 2 (30:46):
And as Susie said, it is currently just available in
will West at the moment, not calls, so you will
have to head to Wilies to find them, and they
are currently on sale as well at will West. So
the Pink Baking range, the full Allulose natural sweetener is
retelling for eight dollars ninety for a two hundred grand
bag and it's currently on sale for seven dollars. And
then the Blue Baking Allulos one is the same price
(31:08):
two hundred grand bag eight dollars ninety on sale at
the moment as well. So keep an eye at your
local wool Wars and if your keen bakers go pick
them up, particularly if they are you know, doing a
cheeky little sale.
Speaker 1 (31:18):
And we would love to see any of your baked
goods now. Leanna and I will be preparing some recipes
with these products in the next few weeks on both
our personal instas and the Nutrition Couch Instagram, so if
you're looking for some low sugar baking alternatives, we will
have some good ranges using these new sweet products, so
look out for those as well. Which leads me to
our final segment of the Daily Ad, which is I
love to bake. How can I make healthier products? And
(31:42):
as a baker myself, I've got plenty of tips on
how to do that. So I think the first thing
I would say is for anyone baking, it is a
no brainer to swap to a wholemeal flower you can.
I can't think of any recipe that I ever have made,
with the exception of maybe a Beshamble sauce, but even then,
I generally only use homeoflour. I do my vechemel on
(32:03):
the hole. Yeah fine, no, yep, I use home for everything.
Home your self raising is my go to. The other options.
Of course, you can just blitz oats. If I've ever
run out of homeal flour, I'll just blitz some oats
up with the Barmix or the blender and use that
as a flour for great pancakes and muffins. Absolutely so,
I think that's a no brainer when it comes to
(32:24):
bulking the fiber content of any of your baking, and
I promise you no one will even know the difference.
The next thing I'll routinely do is try and add
some vegetable bulk to baking, because one of the issues
with baking is that one it tends to be relatively
high in sugar. But of course we're going to cut
that out with a sweet range today. But you're often
adding sweetness and then you're adding some kind of fat. Now,
(32:45):
I am a butter baker. I know you can sometimes
use extra virgin olive oil in cooking and it works
just fine, or even canola oil, but naturally I will
always prefer butter. It's just who I am. I prefer
using a small amount of butter. I think it gives better.
I feel sometimes I will use I've had recipes with
avocado oil, olive oil. You can do it, but it's
(33:05):
also not inexpensive to cook with those oils. They're quite
expensive at the moment too, So I will cook with
butterup but by simply diluting the mix, So using a
wholemeal flower that's got more bulk, grating zucchini, carrot, pumpkin, beet. True,
they all give a lot of moisture in any recipe.
They increase the fiber content. In many cases, people won't
(33:26):
even know it's in there. If I'm making a banana
bread for the kids, they don't even know they's zucchini
in there. And it's a no brainer to bowl cut
recipes and improve the nutrient profile and the other ingredients.
I use frequently a dairy, so whether it's a full
fat Greek yogurt or even just milk. Again, naturally it
will increase the protein content, give moisture to the recipe,
(33:46):
and add some nutrition. In the case of the yogurt,
you can get some protein in there. Certainly, I am
a big fan of using sugar replacements, whether it's the
sweet range, the allulose new based range that you can
use for baked goods or sweet iced desserts, that naturally
significantly reduces the sugar content. And I will say that
they've improved so much. The baking replacements, you actually do
(34:08):
not tell the difference, and you are saving a lot
of sweet sugar. And of course, the added benefit of
doing fruit based baking land whether using berries or whether
using passion fruit, mango, banana, is you're getting the natural
sweetness from that. So that combined with a sugar replacement
is just a no brainer when it comes to reducing
the overall sugar intake of the baking. That was gonna say.
I usually lessen the butter, so most of my recipes
(34:29):
have only got about fifty grams maybe up to one
hundred for over twelve serves of butter. But you could
swap the oil over if you really were committed, and
use olive oil instead or canola oil for a baked
good that is lower in saturated fat. Yeah.
Speaker 2 (34:44):
I use olive oil a lot in muffins for the kids,
and I find that it adds a nice like moisture
component to it. Then, like you said, I'd put some
blueberries and a bit of grated zucchini through it just
for the kid's muffins. And that's always kind of the
base that I use with the whole meal flour as well,
and I find that that always gives me a good muffin.
I might add some seeds or some nuts or something
else in there. But what I do, and I agree
(35:04):
with all of your tips in terms of modifying the recipe.
Speaker 1 (35:07):
What I do and what I.
Speaker 2 (35:08):
Generally suggest to my clients is either just making a
half serve of a recipe, because guess what, if you
make a brownie dish and you've got sixteen pieces of brownie.
Speaker 1 (35:16):
You're not going to eat one. You're not gonna eat too.
Speaker 2 (35:19):
You'll have eaten twelve pieces of brownie before you realize,
oh crap, maybe I shouldn't have fade so much. So
my biggest tip is probably to only bake a small amount.
There's nothing wrong with doing a half serve of buffons
or a half loaf. You can even get mini loaf
tins these days, if there's no reason for you to
make it entire banana bread. Chances are if you make
a whole banana bread, you'll eat probably half, if not more,
of the banana bread. And the other thing I do
(35:40):
is freeze immediately. If I make a full tray of brownies,
I'll freeze them. I'll freeze three quarters of it because
otherwise the kids and day but will just keep walking past,
and that entire tray will be gone before the end
of the day and then the next day they're like,
where are all the brownies?
Speaker 1 (35:53):
They're gone?
Speaker 2 (35:54):
And literally just last night I probably pulled out some
brownies from my freezer that were like two months old
because the kids wanted some dessert, and I gave i'm
a small piece of brownie.
Speaker 1 (36:01):
I warmed up on the microwave for fifteen seconds and.
Speaker 2 (36:03):
They were happy is Larry And they were like, we
want more and I was like, sorry, no more than
was a do two pieces? So it works well from
I guess, trying to reduce your overall sugar consumption. If
you are a king baker, just be very wary of
those portions because I always think that if it's in
your environment, you're very likely to eat it, and if
you make a large amount of it, you're very likely
to eat a large amount of it. And I don't
know anyone that sets out with the intention of eating
(36:24):
twelve pieces of brownie. But you know, if you're going
to make an entire dish of brownie, is you're very
very likely to eat more than this one or two.
Speaker 1 (36:31):
Yeah, that's very true. The other thing I was thinking
coming into summer a great recipe for kids, because of
course they love ice blocks ice cream, which can be
high in sugars, particularly when the kids these days prefer
magnums to paddle pops like when we grew up. But
one of the favorite ones that I do in this
works really well with a product like the sweet where
you could add it in is if you get your
good high protein yogurt or even a plain natural Greek yogurt,
(36:54):
swell some fruit around in that mix, and then you
can add a little bit of one of these natural
allulo sweetness to and I'd probably use that pink bag
for that and just put a little bit of that
through and then taste it and get the sweetness through
it and freeze them into the individual ice blocks. The
kids will love them, and you're literally giving them a
low sugar treat that they will think is just as good,
(37:14):
if not better than ice cream. So coming into the
warmer months of the year, you can really use that
effectively to give sweet drinks and ice based desserts and
treats with a lot less sugar than particularly commercial ice blocks.
Speaker 2 (37:27):
In particular, and one of your tips around the syrup one,
the liquid one. If you're making like cocktails on locktails,
that's another probably Another big way that a lot of
sugar slips in is through cocktails and locktails, particularly if
you're out, you're drinking, if you're doing a home session,
you've got your girlfriends over, you can make absolutely healthier
versions of cocktails and locktails with the syrup range as well.
Speaker 1 (37:48):
Yeah, I'm glad that I'm thinking about the children and
you're thinking about drinks with the girls near the sauna.
That's really goodly because that maps up the podcast then, hope,
I think it does. Hopefully we've given you lots of
tips and we want to thank our special is of
today's episode, the team It's Sweet, and to find out
more information go to sweet dot com dot au and
we will see you same time next week for our
(38:08):
regular episode drop. Thanks for listening
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