Accounting

It’s always good to stay within your budget. But counting is only half the battle. (Beware, this post may contain an uncomfortable topic. ;-)).

About ten years ago, the WHO (World Health Organization) published a study on a really sweet topic. Sugar. And in that study it was suggested that an adult should not eat more than 10% of their daily calorie intake in free sugars. Which is about 50 grams. On a second note, it was said that it would be even better to consume no more than 5% of the daily energy intake in free sugars (max. 25 grams per day). The “free sugars” refer to all the sugars that we (or the food manufacturers) add to our meals and drinks. It does not include the natural sugars in our fruits and vegetables. The reason for the general recommendation is that a higher sugar intake results in higher costs for health care, especially dental care.

So much for the prestigious numbers. But the scientists who worked on the study obviously knew us well, because they not only wrote down the percentages and grams, they also converted them into a currency we are all familiar with: teaspoons or cubes of sugar. So we are talking about 12 (10%) or 6 (5%) teaspoons aka sugar cubes.

But let’s make the theory a little more practical and apply it to everyday life. And to be a little more liberal here, we will work with the average of 9 teaspoons of sugar ([12 + 6] : 2).

Okay, so let’s say I’m on my way to the commuter train and I stop at a little coffee shop right by the station. Coffee, cream, two sugars, and a little baked temptation sprinkled with a hint of sugar. Ka-Ching. Ka-Ching. Ka-Ching. Three cubes of sugar are spent. In the office, in the meeting, I repeat the liquid pleasure. Ka-Ching. Ka-Ching. More than half of the available amount has been invested and the day is not even half over. For lunch, I top off the salad with a dessert of pudding. Ka-Ching. And a piece of chocolate from my colleague’s secret stash. Ka-Ching. After a day’s work, I go home and prepare a large cup of tea with two teaspoons of sugar. Ka-Ching. Ka-Ching. And the account is closed for the day.

So it seems kind of hard and not very fun to live up to that standard. But on closer inspection, you know what else I found? Practically all the sugar in my example was consumed without really paying attention. Just out of habit. I realized this when I first saw those magic numbers from the WHO. How much sugar we just guzzle down without even realizing it.

Which led me to my personal solution: I try to be more conscious about my sugar intake. Not only figuring out how much I eat, but also if it’s really necessary. And if there are alternatives that better meet my nutritional goals.

One example? When I go to the gym, I don’t take prepackaged candy. I take a banana and some dried dates ( and water, of course). When I buy chocolate, I turn the bar around and look for a sugar content of approximately 30% or less. Which, by the way, gives me an extra three pieces of chocolate to enjoy. Compared to a brand that has half the amount filled with sugar. I also use alternatives to regular sugar. You will find that in my recipes (I think there are 2 in about 90 where I actually use sugar. And there I use it because you need it for preservation).

As a result of the changes that have been made, my taste has also changed. Now, there is not just one “sweet,” but many shades. Because different sources of sweetness are just different spices you can use to flavor a dish. And I actually eat less sweet now. Which means – back to accounting and currencies – that my daily budget of sugar is worth even more.

Plus, most importantly, I feel better. And that is extremely sweet.

But on closer inspection, you know what else I found? Practically all the sugar in my example was consumed without really paying attention. Just out of habit.

Side Notes:

• I know I am being obnoxious here, but the obvious idea of replacing sugar with sweeteners to save calories and keep weight down is not the golden alternative either. So says the WHO in their 2023 report. When I found this out, I also realized that the WHO actually publishes something about sugar and other nutritional content frequently. I give you some links on the [InfoByteSized] page (under A, like ‘Accounting’).
• If you have health issues, replacing regular sugar with certain other sources of sweetness may not always be an option. For example, if you are sensitive to fructose. But there are many delicious ways to reduce your sugar intake. And a whole lot of benefits, like if you have chronic inflammatory conditions. Talk to your doctor or medical nutritionist about it.