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Eat sugar in moderation


Table sugar (sucrose) and most other sugars in small amounts will have little effect on your blood glucose levels, provided they are included as part of the total carbohydrate content meal. However, sugar has no nutritional value other than adding calories (often unwanted) to the diet. So it is best to use sugar only in very small amounts, for example, 2-3 teaspoons spread across a day. It is better to change to an artificial sweetener.


Aim to add no sugar.


1. Avoid sugary drinks such as ordinary fizzy drinks. These can contain up to 12 teaspoon of sugar in a single can. You can drink the sugar-free versions instead.


2. Choose diet/lite/zero fizzy drinks or no added sugar squashes.


3. Try to avoid the sugars that cause your blood glucose level to rise quickly (for example glucose, corn syrup, maltose, honey, dextrose, golden syrup and malt).


4. You can include foods which contain a small amount of sugar; such as baked beans, low fat yoghurt, cereals.


Keep your salt intake low


Having too much salt in your diet may increase the risk of high blood pressure, which can lead to stroke and heart disease.


To reduce your salt intake you can:


1. Reduce your intake of ready-made and salty foods

2. Avoid adding salt to your meals at the table

3. Use only a small amount of salt in cooking

4. Choose no added salt or reduced salt products

5. Use lemin juice, herbs and spices to flavour foods instead of salt

6. Read food labels and aim less than 6g salt/day


Sea salt and rock salt are just the same as ordinary salt. Garlic salt and celery salt are also high salt products as are stock cubes, powders and liquids. Salt subsititutes are not recommended.

TIP: If you are going to drink Alcohol make sure you drink plenty of water too, to keep you hydrated.


Sugar and Salt