Sugar, which is a form of carbohydrate, has become such a hot topic these days with many of us being a lot more conscious of the amount of sugar we consume. Too much sugar in food or drink can make it high in kilojoules, or ‘energy dense’. This can make it harder to control your weight. But not all sugars are the same – there are those found naturally in foods and sugar that is added to foods when they are being processed or made. The Australian Dietary Guidelines suggest that we need to limit foods and drinks containing added sugars to no more than 10% of our daily intake, as these foods don’t have a lot of nutritional value. Think things like confectionary, sugar-sweetened soft drinks, cordials and alcohol, cakes and pastries. On the contrary, there is no specific recommendation for the consumption of natural sugars found in fruits, vegetables, and dairy products as these are considered to be part of a healthy balanced diet.
However, some schools of thought indicate that these natural sugars (fructose & glucose), are just as bad for you than refined, or processed sugar. But is it?
Well, if you have diabetes or a condition where you really need to monitor your carb and sugar intake, then even these natural sugars may need to be monitored. But if you don't have a medical condition, fruits, vegetables and dairy have heaps of nutrients that are key to a balanced diet, like fibre, potassium and vitamins A and C. So, for most people, the nutritional benefits of these foods far outweighs the sugar content and doesn’t compare to plain old refined sugar which simply contains empty calories and no nutritional value.
And apart from the nutritional value of foods containing natural sugars, its how the body processes these sugars, particularly the fibre content, which differentiates them from refined sugar. Dietary fibre slows the absorption of sugar into your body, meaning you don't get the spike in blood sugar that comes with consuming refined sugar, so it has a low glycemic index (GI). With refined sugar, you get a spike and then you get a rapid fall in blood sugar which means you feel more lethargic and hungry, craving more of the refined sugar you just consumed. This doesn’t happen when eating natural sugars. And if you blend natural sugars with protein, such as a handful of nuts or protein powder, this can decrease its glycaemic load so you can further lower its effect on your blood sugar.
So what the low down on Protein Balls made with dates?
Many protein balls on the market have heaps of added sugar and a long ingredient list of additives and preservatives, so you really need to read the labels, avoid the really processed ones and stick to those made with real, whole-food ingredients.
Laura’s protein balls are made with just dates, nuts, fruits and essences and there is no added refined sugar or preservatives! Of all the dried fruits, dates are packed with nutrients. Just one date (about 24 grams) contains 67 calories, roughly 18 grams of carbs and 2 grams of fibre, or 8% of the Daily Value (DV) so they have a low GI (between 44 to 53). They also contain a host of vitamins and minerals including phosphorus, potassium, calcium, magnesium, copper, manganese, iron, antioxidants and vitamin B6 that provide numerous health benefits. For instance, the fibre content is great for digestive health, preventing constipation, and also helps to control the blood sugar spike, as mentioned previously. The phosphorus, potassium, calcium and magnesium in dates can promote bone health and the antioxidants, flavonoids, carotenoids, and phenolic acid help to prevent illness and disease (e.g., reduce inflammation, promote heart health and improve brain function). And because this natural sugar is combined with the protein found in the nuts and seeds we use within our protein balls, plus we add a decent proportion of protein powder, the glycaemic load of our protein balls is further reduced! Bonus!
What about the rice malt syrup used in our Granola?
Our granola is predominantly made up of complex carbs, such as oats and rice flakes, protein from nuts and seeds and uses a small amount of rice malt syrup to bind these ingredients together. The reason we like to use rice malt syrup over other binding agents and sweeteners like honey, coconut sugar/oil or agave, is that rice malt syrup is a slower releasing natural sugar than others. This means that just like dates, it doesn’t cause the spike in our blood sugar levels and the associated sugar crash, cravings, hunger and fatigue that faster releasing natural sugars or refined sugars create. Plus it is metabolised quickly by the body and is less likely to be converted into body fat if you are not super active. Rice malt syrup is also suitable for those following a vegan diet and is not overly sweet which is great because sweet foods often stimulate the need for more sweet foods and the vicious cycle of sweet addiction begins!
So what’s the final verdict on the Carb or Sugar content in our products?
The amount of carbs and natural sugars you should eat each day depends on your weight, any health conditions, and your blood sugar levels. But at the end of the day, it's all about balance. If you're eating a massive bowl of granola every day or 4 Protein Balls and you're not balancing out these natural sugars with other macros (proteins, carbs, healthy fats) from wholefoods, then the natural sugar in our products can easily add extra unwanted calories. So its all about portion control! But aside from the natural sugar, there is lots of protein, fibre, vitamins and minerals in our products, so they are a much healthier option than sugar loaded breakfast cereals, cookies, croissants, slices or muffins! So if are looking for a healthier sweet treat with your next brew, our protein balls are the perfect snack. Or if you don’t want a sickly sweet cereal for breakfast, try a few tablespoons of our granola on top of a bowl of Greek yoghurt and berries. Super quick, super nutritious and super delicious!!
