Make One Change October 2018

October’s change was another packet-reading exercise! We are reducing added sugar in our diets with 2 steps:

1. Check the ingredients on the package. You’re looking for sugar, or any of it’s 61 variations (listed below)
2. If you spot any added sugar, head over to the nutrition label, and check that it makes up less that 5% of the total nutritional value of the product (5g per 100g)

The following list is from Sugar Science:

61 Names for Sugar

• Agave nectar
• Barbados sugar
• Barley malt
• Barley malt syrup
• Beet sugar
• Brown sugar
• Buttered syrup
• Cane juice
• Cane juice crystals
• Cane sugar
• Caramel
• Carob syrup
• Castor sugar
• Coconut palm sugar
• Coconut sugar
• Confectioner’s sugar
• Corn sweetener
• Corn syrup
• Corn syrup solids
• Date sugar
• Dehydrated cane juice
• Demerara sugar
• Dextrin
• Dextrose
• Evaporated cane juice
• Free-flowing brown sugars
• Fructose
• Fruit juice
• Fruit juice concentrate
• Glucose
• Glucose solids
• Golden sugar
• Golden syrup
• Grape sugar
• HFCS (High-Fructose Corn Syrup)
• Honey
• Icing sugar
• Invert sugar
• Malt syrup
• Maltodextrin
• Maltol
• Maltose
• Mannose
• Maple syrup
• Molasses
• Muscovado
• Palm sugar
• Panocha
• Powdered sugar
• Raw sugar
• Refiner’s syrup
• Rice syrup
• Saccharose
• Sorghum Syrup
• Sucrose
• Sugar (granulated)
• Sweet Sorghum
• Syrup
• Treacle
• Turbinado sugar
• Yellow sugar

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October Change… Avoid ADDED sugar. As per usual, we will explore why throughout this whole month. For today, you're reading packets in 2 steps: 1) check the "ingredients" of everything in your cupboards and fridge, and everything you buy from now on. If you see sugar, or one of it's hundreds of alternative names, move on the Step 2 (more on names later, for now, look for words ending in "ose", like dextrose) 2) if there's more than 5% sugar in the nutritional information table, toss it out (more than 5g per 100g).. Note: we are not looking at naturally occurring sugars, only added. If something has no added sugars but is 20% in the nutritional content, it's likely to come from a whole ingredient (like a banana) and is therefore exempt from this process. #makeonechangeoct18

A post shared by Make One Change (@make_one_change) on Sep 30, 2018 at 3:09pm PDT

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How to understand food labels from @australiangovernment Eat For Health guidelines. 1) check ingredients 2) learn the different names for sugar… 3) avoid anything with more than 5g per 100g ONLY if it's added sugar. #eatrealfood #justeatrealfood #makeonechangeoct18

A post shared by Make One Change (@make_one_change) on Oct 2, 2018 at 1:19am PDT

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Top 9 reasons to avoid sugar from @healthline (referenced): https://www.healthline.com/nutrition/9-reasons-to-avoid-sugar #makeonechangeoct18 #justeatrealfood @justeatreal @justeatrealfood

A post shared by Make One Change (@make_one_change) on Oct 2, 2018 at 4:33pm PDT

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Why read packets? Because JUNK isn't just in JUNK foods! Besides, you're starting to understand them!! Did you know that more than 22g per 100g sugar in any item is considered "high"? 5g or under is considered "low" according to @nhsenglandldn … full article and some great tips on cutting down at: http://www.nhs.uk/live-well/how-does-sugar-in-our-diet-affect-our-health #makeonechangeoct18

A post shared by Make One Change (@make_one_change) on Oct 3, 2018 at 10:12pm PDT

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Any surprises in your pantry? Or have you procrastinated a few days? Have you spent hours in the supermarket aisle trying to find a type of tomato sauce that isn't bottled sugar? YES this one is tough. But it's also important. So here's my advice: if literally everything in your pantry is over 5% choose the ONE thing you eat the most… like cereal. Spend hours on the cereal but buy the rest as per usual. Once you find the right brand of cereal, you can move on to the second item you eat the most, and so on…. You may also have to make some items from scratch… #makeonechangeoct18

A post shared by Make One Change (@make_one_change) on Oct 4, 2018 at 9:25pm PDT

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Some of the hundreds of alternative names for sugar from @harvardmedschool Read the full article to see what diseases are linked with ADDED sugar consumption: https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar #makeonechangeoct18

A post shared by Make One Change (@make_one_change) on Oct 6, 2018 at 3:24pm PDT

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This month we are looking for added sugar, but we are NOT saying naturally occurring sugar is bad! Read this article for some healthy sugar sources from @livestrong_com https://www.livestrong.com/article/548796-what-foods-have-good-sugars-for-your-body/ #makeonechangeoct18

A post shared by Make One Change (@make_one_change) on Oct 7, 2018 at 8:19pm PDT

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So what happens inside your body when you stop consuming added sugar? @readersdigest helps us find out here: https://www.google.com.au/amp/s/www.rd.com/health/diet-weight-loss/when-you-stop-eating-sugar/amp/ In a nutshell: 1) you'll look younger 2) you'll feel happier 3) you'll lose weight 4) you'll catch fewer colds 5) your risk of diabetes will be lower 6) you'll live longer 7) you'll have better breath 8) you'll have better sex 9) you'll sleep better 10) you WILL have withdrawals, so read the full article and learn why, and how to push through it! #makeonechangeoct18

A post shared by Make One Change (@make_one_change) on Oct 9, 2018 at 1:14am PDT

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Sugar alternative number 1: maple syrup. Full article from @healthline https://www.healthline.com/nutrition/maple-syrup It's not ideal, as the author says: Replacing refined sugar with pure, quality maple syrup is likely to yield a net health benefit, but adding it to your diet will just make things worse. However you also put 3/4 maple syrup in every recipe for every 1C sugar, so you're also reducing sugar content by 25%… #makeonechangeoct18 #maplesyrup

A post shared by Make One Change (@make_one_change) on Oct 9, 2018 at 9:27pm PDT

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Sugar substitutes #2: honey. It's a good whole food choice, lower gycaemic but higher calories. Full article: https://www.medicalnewstoday.com/articles/317728.php @medicalnewstoday #makeonechangeoct18

A post shared by Make One Change (@make_one_change) on Oct 10, 2018 at 10:01pm PDT

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56 Different names for sugar from @healthline https://www.healthline.com/nutrition/56-different-names-for-sugar Remember step 1 – look for added sugar, then… 2 – make sure it's less than 5% (5g per 100g). #makeonechangeoct18

A post shared by Make One Change (@make_one_change) on Oct 12, 2018 at 1:00am PDT

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The internet can be evil. But it is also such a great opportunity to learn! Just be discerning about who you're reading! #Repost @thenaturalvillage • • • • • ???????? C O N S C I O U S N E S S ???? Love seeing how humans are becoming more conscious about their lifestyle, everyday choices and our one and only planet ???? #happyfriday #consciousliving #zerowaste #livinglifenaturally #sustainableliving #thenaturalvillage #toxinfree #thereisnoplanetb #ecofriendly . . . . . . . . . . . . . . . . #beconscious #ecoliving #eco #sustainableliving #sustainablefashion #sustainability #ecofriendly #environmentalist #ethicalfashion #ethicalstyle #ethicalliving #ethicalhome #naturallife #naturalliving #organiclife #organic #organicskincare #toxinfreebeauty #toxinfreeliving #fairtrade #organicliving

A post shared by Make One Change (@make_one_change) on Oct 12, 2018 at 1:09am PDT

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Why we have to learn how to read packets. Because what they say a product is, isn't always the truth… #Repost @teamgoodness • • • • • What is in your jar of Peanut Butter? Although many PB brands claim to have "no artificial colours, flavours or preservatives" if you carefully read the nutrition label you'll find they add other ingredients to alter the taste and texture. Our Organic Peanut Butter is 100% natural, and tends to need a quick stir before using to blend the natural oils back in, which separate when sitting – this is only because it contains no nasty additives! We think our purely-peanuts Organic Peanut Butter tastes absolutely delicious without the all of the added salt, sugar and oils. ???????? Which one would you prefer?

A post shared by Make One Change (@make_one_change) on Oct 13, 2018 at 12:14am PDT

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When you start looking, the options are out there! #makeonechangeoct18 #Repost @nosugaraddedhq • • • • • Tasty! ???? @nosugaraddedhq protein balls are so easy to make. ???? Thanks for the photo @bayb_kp ???????? #nosugaradded

A post shared by Make One Change (@make_one_change) on Oct 14, 2018 at 12:59am PDT

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It's Halloween at the end of this month, and if you're a participant you might like these sugar free ideas! Follow @sugarfreekids For some great ideas and recipes for any occasion! #makeonechangeoct18 #Repost @sugarfreekids • • • • • Best Halloween food yet! @katherine_sabbath

A post shared by Make One Change (@make_one_change) on Oct 15, 2018 at 12:22am PDT

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Whole food alternative #3) Stevia… If you're not already on to this substitute, get in board now! Numerous significant health benefits as well as sweetness 200x that of sugar! Full story from @medicalnewstoday https://www.medicalnewstoday.com/articles/287251.php #makeonechangeoct18

A post shared by Make One Change (@make_one_change) on Oct 15, 2018 at 11:55pm PDT

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The most obvious source of healthy sugar… fruit. We use blended banana as a sweetener in pikelets, crepes, muffins, smoothies and more! ???? @pexelsphotos #makeonechangeoct18

A post shared by Make One Change (@make_one_change) on Oct 17, 2018 at 1:46am PDT

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Now we know sugar is bad for us, but we still think of sugar as only in "junk" food like these doughnuts… the reality is that sugar is in EVERYTHING from your favorite cereal to the sushi roll you just purchased for lunch. For this reason you have to educate yourself on reading nutrition labels. It's not good enough to take the marketers word for it that some thing is "healthy", THEY'RE LYING!! Remember step 1) look at ingredients for sugar (any version) and step 2) make sure it's less than 5g per 100 or don't buy it! If you need more motivation to avoid added sugar, here's a great summary from @webmd https://www.webmd.com/diet/features/how-sugar-affects-your-body And FYI, when they say it "could lead to diabetes", they don't mean in old age… kids as young as 5 years old are presenting with prediabetic markers in countries such as Mexico with high added sugar intake… ???? @pexels #makeonechangeoct18 #justeatrealfood #makehealthynormal

A post shared by Make One Change (@make_one_change) on Oct 18, 2018 at 10:49pm PDT

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70% of packaged foods contain added, often hidden sugar. This is a great article from the George Institute on the problems with sugar in packaged foods, and some resources to find out more. https://www.georgeinstitute.org.au/media-releases/hidden-sugars-unmasked-on-australias-supermarket-shelves #makeonechangeoct18

A post shared by Make One Change (@make_one_change) on Oct 21, 2018 at 12:33am PDT

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What foods have added sugar that you wouldn't expect to see sugar in?? This article from @healthierhappierqld has some good tips on where to start looking! https://www.health.qld.gov.au/news-alerts/news/avoiding-hidden-sugars If it's in a packet, chances are it has added sugar, many of these foods are inedible without it! But the good thing about packet foods is that it's easy to read the labels if you know what you're looking for! #makeonechangeoct18

A post shared by Make One Change (@make_one_change) on Oct 22, 2018 at 12:20am PDT

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Muesli bars are one of the toughest "health" foods to find with less than 5g of sugar per 100g… in fact, I've never found a brand with less than 12g. This article in @whimn @bodyandsoul_au by @honest_nutrition is a good start for finding a "sometimes" muesli bar brand: https://www.bodyandsoul.com.au/mind-body/wellbeing/a-dietitians-guide-to-healthy-and-notso-healthy-muesli-bars/news-story/06893ff580a53f09b6b13ad1ac91b715 Link in @make_one_change bio too! #makeonechangeoct18

A post shared by Make One Change (@make_one_change) on Oct 23, 2018 at 12:44am PDT

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Low sugar snack ideas from @greatist https://greatist.com/eat/no-sugar-snacks #makeonechangeoct18

A post shared by Make One Change (@make_one_change) on Oct 24, 2018 at 12:16am PDT

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Low sugar lunchbox and kids dinner ideas from our gym @intoyousfs : https://into-you.com.au/shake-off-the-food-fatigue/ #makeonechangeoct18

A post shared by Make One Change (@make_one_change) on Oct 25, 2018 at 11:50pm PDT

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Australian Government sugar guidelines and tips to cut down. @department_of_health recommends that no more than 10% of calories from your diet be from added sugar… when you start adding up the teaspoon in every cup of tea and reading the packets of your food, you can see this is a huge task!! Never fear, the same article also has tips on reducing intake and reading nutrition labels: https://www.healthdirect.gov.au/cutting-down-on-sugars

A post shared by Make One Change (@make_one_change) on Oct 27, 2018 at 12:53am PDT

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So, it's question time! How did you go? What do you need help with? Out if interest, have you checked every packet for foods that go in your child's lunchbox? I feel like we ought to control what they eat while we can, so that healthy habits are "normalised" and will always be their fallback when they grow up and we no longer control their foods. Having said that, don't expect it to happen overnight. A great tip I learned from @wholesome_child is the art of grading. For example, if your kids eat flavoured yoghurt, you checked it and it has too much sugar, but they won't eat plain yoghurt. Simply mix 1T plain yoghurt into the usual yoghurt and increase gradually until they'll eat the plain stuff, voila! #makeonechangeoct18

A post shared by Make One Change (@make_one_change) on Oct 28, 2018 at 12:32am PDT