Pass the sugar and salt

Whenever we speak about balanced diet we count fruits, milk and vegetables and ignore two important items - Salt and Sugar. Both salt and sugar are important for our body however in a limited proportion. So next time you ask someone to pass the salt to add to your veggies or the sugar for your coffee, think again!

Salt: Salt is a chemical compound (electrolyte) called sodium chloride. It is commonly used to preserve and flavor foods, and is the main source of sodium in our diet. A small amount of salt is important for good health - it helps to maintain the correct volume of circulating blood and tissue fluids in the body. However, most people consume much more sodium than they need for good health.

The kidneys are the main regulators of sodium levels in the body. Too much sodium can cause high blood pressure and many other health conditions. On the other hand, if sodium levels drop too low, the hormone aldosterone is released and this increases the amount of sodium held in the body by reducing the amount lost in urine. Excessive sodium loss is very rare, but low sodium levels in the body can be dangerous if not treated.

The body loses salt through urine, perspiration, vomiting and diarrhea. If too much salt is lost, the level of fluid in the blood will drop.  

How much salt should we eat?

Salt is crucial for our health, but currently we eat, on average, at least two and a half times what we need. The Government is trying to reduce average salt consumption for adults from more than 9g a day to no more than 6g. They think levels should be even lower for babies and children, recommending less than 1g per day from 0-6 month; 1g per day from 7-12 months; 2g per day from 1-3 years; 3g per day from 4-6 years; and 5g per day from 7-10 years. These are maximum levels, and they advise parents to aim for less.

Which food groups contribute the most salt to our diet?

• 35% from cereal & cereal products e.g. bread, breakfast cereals, 'morning goods'
• 26% from meat & meat products e.g. bacon & ham, burgers, sausages
• 8% from milk & milk products e.g. milk, cheese

Sugar: Sugar is a tasty, low-cost energy source that helps make a variety of foods more palatable and desirable. Sugar is a main type of carbohydrate. Sugar is a concentrated source of energy (4 calories per gram). Which means that sugary foods are great for anyone who needs a short-term energy boost, but not ideal if weight control is a priority. Clinical studies show that sugar-free diets are more difficult to follow in the medium-long term. In some dieters, these sugar-free eating plans can trigger cravings for sweet foods and disordered eating. Being able to enjoy occasional sugary foods is an important reward-element in most successful weight loss plans.

Eating sugar does not cause obesity, diabetes, cardiovascular disease, hyperactivity, cancer, micro nutrient deficiencies, and is only one factor in causing dental caries. People who are attempting to reduce their body weight frequently reduce sugar intake as a means of reducing total energy intake.

Sugar is a member of the carbohydrate family and include simple sugars (glucose, fructose, galactose, sucrose, lactose)and complex carbohydrates, primarily poly saccharides.

• Fructose is found in many fruits and in honey.
• Glucose in small amounts is found in some plants, while sucrose (commonly known as sugar) is found in sweet root vegetables such as beetroot and carrots.
• Maltose is formed from starch during digestion as well as in brewing.
• Lactose is found in milk and milk products having been synthesized by the mammary gland from glucose and galactose.

Types of Sugar:

Total sugars all naturally occurring and added (refined) sugars that are present in food and drinks.

Natural sugars are sugars that are naturally occurring in foods, such as fructose in fruits, vegetables and honey and sucrose in fruits and vegetables.

Refined sugars all sugars added to foods and drink either in commercial or domestic food preparation e.g. corn syrup, molasses, honey, fructose, sucrose and maltose. Some people perceive sugars such as molasses and honey to be nutritionally superior to sucrose. Nutrition analysis shows there is no significant difference.

Discretionary sugars all refined sugars that are added to beverages, breakfast cereals and other foods at the table. This is almost exclusively sucrose.

So next time when you make your diet chart don't forget to add salt and sugar to provide your body a perfect diet and only add them if really needed because as we know they are already found in the foods we eat.

Source: helpguide.org, bbc.co.uk, annecollins.com)