Сколько сахара на 1 кг яблок для повидла: Повидло из яблок в домашних условиях: 8 простых рецептов

Яблочное повидло рецепт приготовления в домашних условиях

Яблочное повидло знакомо многим еще с детства. когда в садике или дома вам подавали пирожки с повидлом или блинчики. Есть мнение что в первые его приготовиили  около 250 лет назад. И так оно всем полюбилось что до сих пор его заготавливают в огромном количестве.

Яблочное повидло вкусное и само по себе и в качестве начинки. Да даже просто с чаем вприкуску повидло улетает мгновенно.

Повидло это отличный вариант переработки переспелых яблок. Как правило яблоки или сразу перетирают в пюре или варят дольки и потом протирают их через сито или через мясорубку. Сегодня это действо можно осуществить при помощи блендера что очень облегчает работу над повидлом.

На сегодняшний день рецептов приготовления можно насобирать огромное количество. Варят его и с добавлением тыквы, груши, сливы, смородины, корицы. Так что можно найти рецепт на любой вкус и цвет.

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Повидло из яблок по классическому рецепту

Классический рецепт самый простой и самый быстрый вариант приготовить повидло.

Ингредиенты:

• 1 кг спелых яблок.
• 500 грамм сахара.

Процесс приготовления:

Перед тем как начнете варить повидло важно определится каким способом будете превращать массу в пюре. Так как если пропускать яблоки через сито, то из них в начале не нужно будет вырезать серединку и очищать от кожуры, так как она останется в сите.

А если желаете воспользоваться мясорубкой или блендером, то чистить и вырезать нужно обязательно. Так как грубые перепонки будут портить общую картину нежного яблочного повидла.

Скажу сразу что сахар нужно добавлять по вкусу так как нужно смотреть из каких яблок вы будете готовить повидло. Если яблоки кисловатые, то сахарку нужно больше еcли яблоки сладкие-то по меньше. В общем нужно смотреть и пробовать. А по госту сахар добавляется не менее 50% от общей массы яблок. 

1.Яблоки моем режим на дольки.

2.Дольки складываем в кастрюлю. Заливаем водой и ставим на плиту. Вода должна практически покрывать яблоки.

3.Далее доводим воду до кипения и варим яблоки 30-40 минут. Варим и постоянно перемешиваем, так как яблоки очень любят пригорать и тогда у повидла будет горелый привкус.

4.В процессе варки дольки должны разварится до состояния пюре. Но иногда когда яблоки слишком плотные некоторые дольки все еще остаются целыми. Тогда всю массу нужно будет превратить в пюре. Это можно сделать тремя способами.

1. Пропустить массу через мясорубку.

2. Перетереть массу через сито.

3. Воспользоваться блендером.

Если будете перетирать на сите дайте сначала массе остыть.

5.Теперь у вас есть чистая яблочная масса из которой можно варить повидло. Переливаем массу в кастрюлю пробуем на сахар. Насыпаем нужное количество перемешиваем и ставим на медленный огонь. Варим 30 минут не забываем помешивать повидло что бы оно не подгорело, а дальше варим до нужной густоты.

6.Проверяем густоту следующим образом. Капаем немного повидла на тарелку и если капля не растекается во все стороны, то смело можно раскладывать его по банкам и заготавливать яблочное повидло на зиму.

Вот и весь классический рецепт приготовления яблочного повидла приятного аппетита.

Густое яблочное повидло

Как известно очень многие используют яблочное повидло в качестве начинки для выпечки. Из жидкого повидла очень плохая начинка поэтому нужно готовить и варить густое повидло как это сделать читайте в нашем рецепте.

Ингредиенты:

• На 1 кг яблок 1 стакан сахара.

Процесс приготовления:

1.Яблоки перебрать, помыть, вырезать серединку, очистить и нарезать на дольки.

2.Яблочные дольки перекрутить на мясорубке.

3.Полученную массу закладываем в кастрюлю и ставим на плиту. Доводим до кипения варим 10-15 минут постоянно перемешивая.

4.Масса начала густеть можно вносить сахар. И варить дальше до нужно вам густоты. Это займет примерно около 30-40 минут.

5.За время варки повидло должно потемнеть и стать очень густым.

6.При достижении нужной густоты, выключаем нагрев, раскладываем повидло по стерилизованным банкам и закручиваем крышками. Густое повидло на зиму готово приятного аппетита.

Повидло по старому рецепту

Для того чтобы приготовить повидло по этому рецепту вам потребуется немного терпения и много времени. Так как готовится повидло в несколько подходов.

Ингредиенты.

• Яблоки 5 кг.
• Сахар 3,5 кг.

Процесс приготовления:

1.Яблоки переберем, помоем, дадим стечь воде. Очистим от кожуры и нарежем на маленькие кусочки по 2-3 см. Проще говоря яблоки нарежем кубиками.

2.Нарезанные яблоки сложить в кастрюлю засыпать сахар перемешать и оставить на ночь. Помните по такому принципу мы варили прозрачное варенье из яблок. Где также засыпали дольки сахаром и оставляли на ночь для того чтобы из яблок выделился сок.

3.Утром вы увидите что выделилось большое количество сока. Теперь можно поставить кастрюлю на плиту и прокипятить будущие повидло около 10-15 минут. Далее отставить кастрюлю и ждать пока масса полностью остынет.

4.Через 5-8 часов снова ставим кастрюлю на плиту и снова варим массу 10-15 минут после закипания. Данную процедуру повторить 3-4 раза. За это время яблоки уварятся до нужной густоты. А большинство яблочных долек превратятся в пюре. Возможно что уже на 2-3 этапе ваше повидло достигнет нужной вам консистенции тогда повторять процедуру еще несколько раз не стоит. Можно уже будет раскладывать повидло по стерилизованным банкам, и закручивать крышки.

Повидло из яблок и груш

В конце лета созревают не только яблоки, но и груши и почему бы не сварить яблочное повидло с добавлением груш. Ведь это так вкусно.

Ингредиенты:

• Яблоки 1 кг.
• Груши 1 кг.
• Сахар 500 грамм.

Процесс приготовления:

1.Берем яблоки и груши. Для повидла подойдут фрукты так сказать не товарного вида. Давленные с побитыми боками или даже перезрелые. Но только без следов гнили. Перерабатываем их, а именно моем срезаем сомнительные части и нарезаем фрукты на маленькие дольки. Счищать кожуру и вырезать серединку не нужно так как далее пропустим все через сито.

2.Складываем в большой казан или кастрюлю с двойным дном и ставим на плиту. Можно добавить немного воды для того чтобы процесс варенья начался безболезненно и быстро.

3.И так яблоки и груши на плите, вода закипела, осталось помешивать и варить на медленном огне около 10-15 минут для того что бы наши фрукты стали мягкими.

4.Как только фрукты размягчились можно снимать кастрюлю с плиты и ждать до полного остывания.

Процесс остывания фруктов можно ускорить. Поставьте кастрюлю с фруктами в другую кастрюлю или таз с холодной водой. Время от времени перемешивайте фрукты и меняйте воду когда она станет теплой так вы ускорите процесс остывания фруктов.

Ну или просто отставьте кастрюлю и подождите 5-6 часов.

Можно конечно не дожидаться когда масса остынет, а дальше работать не руками, а при помощи ложки.

5.В общем когда все хорошо остынет берем сито или дуршлаг и продавливаем фрукты через сито. В сите должны остаться только косточки перегородки и кожурки.

Из исходных 2-х кг в среднем получается 1-1,3 кг чистого повидла.

6.Полученную массу ставим на плиту добавляем сахар и варим 45-50 минут не меньше. За время варки повидло достигнет нужной густоты и немного потемнеет. По чаще перемешивайте массу что бы оно не подгорело.

7.Когда масса достигнет нужной вам густоты разложите её по стерилизованным банкам и закройте крышки.

Грушово-яблочное повидло готово приятного аппетита.

Яблочное повидло с тыквой

А почему бы не попробовать добавить немного тыквы в повидло. Цвет получится весьма оригинальный. Тем более что в тыкве так же как и в яблоках очень много полезных веществ.

Ингредиенты:

• Яблоки 1 кг.
• Тыква 500-600 грамм.
• Лимонная кислота 3-5 грамм.
• Сахар 500-600 грамм.
• 350-400 вода.

Процесс приготовления:

1.Тыкву очистить от кожуры и семечек, нарезать на маленькие дольки. Сложить в кастрюлю, залить водой, варить до размягчения.

2.Яблоки перебрать, вымыть, нарезать. Сложить в кастрюлю залить водой, варить до мягкости долек.

3.Мягкие дольки тыквы пропустить через сито. Яблочные тоже через сито. Все вместе с водой в которой варились.

4.Полученные массы смешать засыпать сахаром поставить на плиту.

5.Варим 15-20 минут постоянно помешивая.

6.Добавляем лимонную кислоту варим еще 20-25 минут. До нужной густоты.

7.Готовое повидло разложить по банкам и закрутить крышки.

8.Яблочное повидло с добавлением тыквы готово приятного аппетита.

Яблочное повидло со сливами

Очень часто варят повидло и со сливами. Которые очень хорошо сочетаются с яблоками. Это отличный вариант переработать сливы не тратя время на извлечение косточек из слив.

Ингредиенты:

• 1 кг яблок.
• 600 грамм сливы.
• 600 грамм сахара.

Процесс приготовления:

1.Яблоки перебрать помыть нарезать.

2.Сложить в кастрюлю, залить водой, варить до мягкости.

3.Сливы перебрать надрезать каждую вдоль по косточке (косточку можно не вынимать) сложить в кастрюлю залить водой варить до мягкости.

4.После того как фрукты достигнут мягкого состояния снять с плиты перетереть через сито.

5.Полученную массу смешать, засыпать сахаром, варить до достижения нужной густоты. Обычно время варки не превышает 40 минут.

6.Готовый продукт разложить по банкам закрыть крышками.

Секреты приготовления яблочного повидла

☑ Когда варите повидло не накрывайте кастрюлю крышкой. Так лишняя влага в процессе варки быстрее улетучится.

☑ Как все остальные сладкие заготовки повидло окончательно загустеет после полного остывания. Но как же определить что уже хватит его уваривать. Можно просто переложить ложку повидла на тарелку где оно быстро остынет и покажет свою густоту. Можно провести ложкой по поверхность и если след исчезает быстро повидло нужно еще немного поварить, а если след исчезает медленно то повидло уже достигло отличной густоты.

☑ Сахара кладут не менее 50% от общей массы. Так если положить меньше сахара то повидло будет не пригодно для длительного хранения. 

90000 Sugar: the facts – NHS 90001 90002 Credit: 90003 Oongnoi / Thinkstock 90004 90003 https://www.istockphoto.com/gb/photo/sugar-cubes-gm598242588-102597217 90004 90003 The stock library no longer exists. Image was incorporated into the webpage during the subscription term and can be used indefinitely in the same page – subject to thinkstock subscription rules.More info is at the bottom of this page regarding ThinkStock licensing: https: // confluence.service.nhs.uk/display/VP/Photography+stock+sites 90004 90003 90010 Eating too much sugar can make you gain weight and can also cause tooth decay. 90011 90004 90003 The type of sugars most adults and children in the UK eat too much of are “free sugars”. 90004 90003 These are: 90004 90017 90018 Any sugars added to food or drinks. These include sugars in biscuits, chocolate, flavoured yoghurts, breakfast cereals and fizzy drinks. These sugars may be added at home, or by a chef or other food manufacturer.90019 90018 Sugars in honey, syrups (such as maple, agave and golden), nectars (such as blossom), and unsweetened fruit juices, vegetable juices and smoothies. The sugars in these foods occur naturally but still count as free sugars. 90019 90022 90003 Sugar found naturally in milk, fruit and vegetables does not count as free sugars. 90004 90003 We do not need to cut down on these sugars, but remember that they are included in the “total sugar” figure found on food labels. 90004 90027 How much sugar can we eat? 90028 90003 The government recommends that free sugars – sugars added to food or drinks, and sugars found naturally in honey, syrups, and unsweetened fruit and vegetable juices, smoothies and purées – should not make up more than 5% of the energy (calories) you get from food and drink each day.90004 90003 This means: 90004 90017 90018 Adults should have no more than 30g of free sugars a day, (roughly equivalent to 7 sugar cubes). 90019 90018 Children aged 7 to 10 should have no more than 24g of free sugars a day (6 sugar cubes). 90019 90018 Children aged 4 to 6 should have no more than 19g of free sugars a day (5 sugar cubes). 90019 90018 There’s no guideline limit for children under the age of 4, but it’s recommended they avoid sugar-sweetened drinks and food with sugar added to it.Find out more about what to feed young children. 90019 90022 90003 Free sugars are found in foods such as sweets, cakes, biscuits, chocolate, and some fizzy drinks and juice drinks. These are the sugary foods we should cut down on. 90004 90003 For example, a can of cola can have as much as 9 cubes of sugar – more than the recommended daily limit for adults. 90004 90003 Find out what the top sources of free sugars are. 90004 90003 Sugars also occur naturally in foods such as fruit, vegetables and milk, but we do not need to cut down on these types of sugars.90004 90003 Be aware that these are included along with free sugars in the “total sugars” figure that you’ll see on food labels. 90004 90003 Find out more about nutrition labels and sugar for help on how to tell the difference. 90004 90027 Tips to cut down on sugars 90028 90003 For a healthy, balanced diet, cut down on food and drinks containing free sugars. 90004 90003 These tips can help you to cut down: 90004 90061 Reducing sugar in drinks 90062 90017 90018 Instead of sugary fizzy drinks or sugary squash, go for water, lower-fat milk, or sugar-free, diet or no-added-sugar drinks.While the amount of sugar in whole and lower-fat milk is the same, choosing lower-fat milk reduces your saturated fat intake. 90019 90018 Even unsweetened fruit juices and smoothies are sugary, so limit the amount you have to no more than 150ml a day. 90019 90018 If you prefer fizzy drinks, try diluting no-added-sugar squash with sparkling water. 90019 90018 If you take sugar in hot drinks or add sugar to your breakfast cereal, gradually reduce the amount until you can cut it out altogether. Alternatively, switch to a sweetener.90019 90022 90003 The NHS Change4Life website has more tips to help you cut back on sugary drinks. 90004 90061 Reducing sugar in food 90062 90017 90018 Rather than spreading high-sugar jam, marmalade, syrup, chocolate spread or honey on your toast, try a lower-fat spread, reduced-sugar jam or fruit spread, sliced ​​banana or lower-fat cream cheese instead. 90019 90018 Check nutrition labels to help you pick the foods with less added sugar, or go for the reduced- or lower-sugar version. 90019 90018 Try reducing the sugar you use in your recipes.It works for most things except jam, meringues and ice cream. 90019 90018 Choose tins of fruit in juice rather than syrup. 90019 90018 Choose unsweetened wholegrain breakfast cereals that are not frosted, or coated with chocolate or honey. 90019 90018 Choose unsweetened cereal and try adding some fruit for sweetness, which will contribute to your 5 A Day. Sliced ​​bananas, dried fruit and berries are all good options. 90019 90022 90003 The Be Food Smart app from Change4Life can help you check how much sugar you or your child is having.90004 90003 Using your smartphone, the app can scan the barcode on food packets to find out exactly how much sugar is in it. 90004 90003 Find more ways of cutting sugar out of your diet. 90004 90027 Nutrition labels and sugars 90028 90003 Look at information on nutrition labels and ingredients lists to help reduce your intake of free sugars. 90004 90003 Nutrition information can be presented in different ways, including on the front and the back of packs. 90004 90061 Labels on the back of packaging 90062 90003 It’s important to look for the “of which sugars” figure on nutrition labels, which is part of the carbohydrate information.90004 90003 While this does not tell you the amount of free sugars, it’s a useful way of comparing labels and can help you choose foods that are lower in sugar overall. 90004 90003 Look for the “Carbohydrates of which sugars” figure on the nutrition label. 90004 90003 Products are considered to either be high or low in sugar if they fall above or below the following thresholds: 90004 90017 90018 high: more than 22.5g of total sugars per 100g 90019 90018 low: 5g or less of total sugars per 100g 90019 90022 90003 If the amount of sugars per 100g is between these figures, that’s regarded as a medium level.90004 90003 The “of which sugars” figure describes the total amount of sugars from all sources – free sugars, plus those from milk, and those present in fruit and vegetables. 90004 90003 For example, plain yoghurt may contain as much as 8g per serving, but none of these are free sugars, as they all come from milk. 90004 90003 The same applies to an individual portion of fruit. An apple might contain around 11g of total sugar, depending on the size of the fruit selected, the variety and the stage of ripeness.90004 90003 But sugar in fruit is not considered free sugars unless the fruit is juiced or puréed. 90004 90003 This means food containing fruit or milk will be a healthier choice than one containing lots of free sugars, even if the 2 products contain the same total amount of sugar. 90004 90003 You can tell if the food contains lots of added sugars by checking the ingredients list. 90004 90003 Sometimes you’ll see a figure just for “Carbohydrate” and not for “Carbohydrate (of which sugars)”. 90004 90003 The “Carbohydrate” figure will also include starchy carbohydrates, so you can not use it to work out the sugar content.90004 90003 In this instance, check the ingredients list to see if the food is high in added sugar. 90004 90061 Ingredients list 90062 90003 You can get an idea of ​​whether a food is high in free sugars by looking at the ingredients list on the packaging. 90004 90003 Sugars added to foods and drinks must be included in the ingredients list, which always starts with the ingredient that there’s the most of. 90004 90003 This means that if you see sugar near the top of the list, the food is likely to be high in free sugars.90004 90003 Watch out for other words used to describe the sugars added to food and drinks, such as cane sugar, honey, brown sugar, high-fructose corn syrup, fruit juice concentrate / purées, corn syrup, fructose, sucrose, glucose, crystalline sucrose, nectars (such as blossom), maple and agave syrups, dextrose, maltose, molasses and treacle. 90004 90003 For more information on terms you might see on food label terms, such as “no added sugar”, see Food labelling terms. 90004 90061 Labels on the front of packaging 90062 90003 There are labels containing nutrition information on the front of some food packaging.90004 90003 This includes labels that use red, amber and green colour coding, and advice on reference intakes (RIs) of some nutrients, which can include sugar. 90004 90003 Labels that include colour coding allow you to see at a glance if the food has a high, medium or low amount of sugars: 90004 90017 90018 red = high (more than 22.5g of sugar per 100g or more than 27g per portion) 90019 90018 amber = medium (more than 5g but less than or equal to 22.5g of sugar per 100g) 90019 90018 green = low (less than or equal to 5g of sugar per 100g) 90019 90022 90003 Some labels on the front of packaging will display the amount of sugar in the food as a percentage of the RI.90004 90003 RIs are guidelines for the approximate amount of particular nutrients and energy required in a day for a healthy diet. 90004 90003 The reference intake for total sugars is 90g a day, which includes 30g of “free sugars”. 90004 90003 For more information, see Food labels. 90004 90027 Your weight and sugar 90028 90003 Eating too much sugar can contribute to people having too many calories, which can lead to weight gain. 90004 90003 Being overweight increases your risk of health problems such as heart disease, some cancers and type 2 diabetes.90004 90003 For a healthy, balanced diet, we should get most of our calories from other kinds of foods, such as starchy foods (wholegrain where possible) and fruits and vegetables, and only eat foods high in free sugars occasionally or not at all. 90004 90003 The Eatwell Guide shows us how much of what we eat should come from each of the main food groups in order to have a healthy, balanced diet. 90004 90003 Learn more about how to have a balanced diet. 90004 90027 Tooth decay and sugar 90028 90003 Sugar is one of the main causes of tooth decay.90004 90003 To prevent tooth decay, reduce the amount of food and drinks you have that contain free sugars – such as sweets, chocolates, cakes, biscuits, sugary breakfast cereals, jams, honey, fruit smoothies and dried fruit – and limit them to mealtimes . 90004 90003 The sugars found naturally in fruit and vegetables are less likely to cause tooth decay, because they are contained within the structure. 90004 90003 But when fruit and vegetables are juiced or blended into a smoothie, the sugars are released.Once released, these sugars can damage teeth. 90004 90003 Limit the amount of fruit juice and smoothies you drink to a maximum of 150ml (a small glass) in total per day, and drink it with meals to reduce the risk of tooth decay. 90004 90003 Squashes sweetened with sugar, fizzy drinks, soft drinks and juice drinks have no place in a child’s daily diet. 90004 90003 If you’re looking after children, swap any sugary drinks for water, lower-fat milk or sugar-free drinks. 90004 90061 Dried fruit and your teeth 90062 90003 It’s better for your teeth to eat dried fruit as part of a meal, such as added to your breakfast cereal, tagines and stews, or as part of a healthy dessert – a baked apple with raisins, for example – and not as a between-meal snack.90004 90003 Page last reviewed: 11 August 2017 90208 Next review due: 11 August 2020 90004 .90000 Can I Reduce the Sugar? – Food in Jars 90001 90002 90003 90004 90002 90006 Like so many of these Canning 101 posts, I’m writing this one to address one of the questions I am frequently asked. I’ve covered this topic as part of larger blog posts before, so if you’re a long-time reader, some of this may be familiar. But it felt like time to pull out this question specifically in the hopes of helping people find the information more easily. 90007 90004 90002 So often, people look at one of my recipes and see the volume of sugar it calls for and have something of a heart attack thinking about all those cups.And so, they write in to ask, “can I safely reduce the amount of sugar in this recipe?” 90004 90002 The answer is that you can always safely reduce the amount of sugar in a recipe, because sugar does not make things safe. The only thing that makes a jam, jelly or other sweet preserve safe for canning in a boiling water bath canner is the acid content, because that’s what prevents any potential botulism growth. 90004 90002 However, when you reduce the amount of sugar in a recipe, you can compromise that preserve’s shelf life, yield, and ability to set up.90004 90002 Sugar is a powerful preservative, because once you have a certain concentration of sugar in a recipe, the sugar sucks up all the available water. Mold and bacteria need water in order to develop, and if there’s no water available, they can not grow. 90004 90002 This is why preserves with higher amounts of sugar hold their quality longer than lower sugar preserves. As long as you’re okay with a somewhat decreased shelf life and a relatively short lifespan once the jar has been opened, then go ahead and reduce the sugar.90004 90002 Things get a little trickier when you take set into account. Sugar has the ability to change physical consistency as you heat it. If you’ve ever made candy, you’ve seen how you get different outcomes the higher you allow the temperature of the cooking sugar to go. 90004 90002 When you make a sweet preserve, you boil the fruit and sugar together, cooking out the water and increasing the concentration of sugars (both natural and added) to the point where they can elevate in temperature to around 220 degrees F.That’s the point at which sugar starts to thicken into a gel and is then able to bond with the pectin (again, both the natural pectin in the fruit and any pectin you added) and that’s how your jams and jellies set up. 90004 90002 If you pull out a lot of the added sugar in a recipe that is depending on sugar to achieve set, the chances are good that the finished product may be forever runny (true story. As a kid, I thought all homemade jam was inherently runny, because my mom always reduced the sugar to the point where set could not be achieved).90004 90002 You can often reduce the sugar a little bit, but if you do, you may need to cook it longer so that the proper concentration can be reached. That reduced sugar and longer cooking can end up reducing the yield by as much as a cup or two. 90004 90002 Now, if you’re working with Pomona’s Pectin or some other low / no sugar pectin, you can ignore everything I’ve said about set and yield, because those pectins use an entirely different paradigm in order to achieve set. But the advice about shelf life will still hold true.90004 90002 One final word. Do not take this blog post to mean that I am advocating super high sugar preserves. My favorite ratio for basic jam is two parts fruit to one part sugar, which is actually a fairly conservative amount of sugar, when you look at the traditional jam recipe canon. 90004 90002 When I make smaller batches, I drop the sugar to a three parts fruit to one part sugar ratio, because smaller batches lend themselves to more rapid water evaporation and sugar concentration. And I’m currently writing a book about preserving with a half dozen natural sweeteners, so I am more than open to using a wide world of sweeteners.But I feel strongly that people understand why an ingredient is in place before they go and start changing things up. 90004 90033 Like this: 90034 90002 Like Loading … 90004 90033 Related Posts: 90034.90000 How many grams of sugar can you eat per day? 90001 90002 The average person in the United States consumes around 17 teaspoons, or 71.14 grams, of added sugar per day, which far exceeds recommended limits. 90003 90002 A gram (g) of sugar contains about 4 calories, which means that many people consume almost 270 calories a day from added sugar alone. 90003 90002 People sometimes describe calories from sugar as “empty calories” because they do not provide any nutrients. 90003 90002 Eating too much sugar can increase a person’s risk of many health problems, including weight gain, obesity, high blood pressure, type 2 diabetes, heart disease, liver disease, and tooth decay.90003 90002 In this article, we look at the recommended sugar limits for different types of people and provide information on how to reduce the intake of sugar. 90003 90002 Discretionary calories are those that are left over once a person has met their daily nutritional needs. 90003 90002 A person who has consumed calories from high-nutrient foods throughout the day can use up this extra calorie allowance on treats, such as sugary or fatty foods. 90003 90002 The American Heart Association (AHA) recommend that sugary foods comprise no more than half of a person’s daily discretionary calorie allowance.90003 90002 This allowance differs for men, women, and children. 90003 90002 90021 Men 90022 90003 90002 According to AHA guidelines, most men should consume no more than 150 discretionary calories of sugar per day. This is equivalent to 38 g or 9 teaspoons (tsp) of sugar. 90003 90002 90021 Women 90022 90003 90002 Women should use no more than 100 discretionary calories on sugar per day. This is around 25 g or 6 tsp of sugar. 90003 90002 90021 Children 90022 90003 90002 Children between the ages of 2 and 18 should consume no more than 25 g, or 6 tsp, of added sugar daily.90003 90002 90021 People with diabetes 90022 90003 90002 Diabetes makes it difficult for the body to use glucose effectively. Since the body converts both naturally occurring and added sugars into glucose, people with diabetes must monitor their overall sugar intake. 90003 90002 But some foods affect blood glucose levels more than others, depending on their glycemic index (GI). Foods with a higher GI raise blood glucose more than foods with a lower GI. 90003 90002 A person with diabetes should regularly check their blood glucose level to ensure that it is within a safe range.This range will vary slightly from person to person. 90003 90002 Avoiding added sugars and focusing on consuming the right amounts of fiber and nutrient-dense carbohydrates from whole foods can help stabilize blood sugar levels. 90003 Share on PinterestHoney and maple syrup are examples of natural sugars manufacturers add to foods. 90002 Certain whole foods contain naturally occurring sugars. 90003 90002 For example, fruits and some vegetables contain the sugar fructose, and milk contains a sugar called lactose.These foods also contain nutrients and may be sources of dietary fiber. 90003 90002 Added sugars are sugars or caloric sweeteners that manufacturers put in foods or drinks. 90003 90002 Added sugars can be natural or chemically manufactured. A type of sugar can be “natural” (i.e. unprocessed) without being “naturally occurring.” 90003 90002 Examples of natural sugars that manufacturers add to provide sweetness include honey, maple syrup, and coconut sugar. 90003 90002 Even fructose and lactose qualify as added sugars in many processed foods.90003 90002 Examples of added sugars to look for on food labels include: 90003 90064 90065 refined white sugar 90066 90065 brown sugar 90066 90065 raw sugar 90066 90065 invert sugar 90066 90065 malt sugar 90066 90065 coconut sugar 90066 90065 molasses 90066 90065 syrup 90066 90065 maple syrup 90066 90065 corn syrup 90066 90065 high-fructose corn syrup 90066 90065 corn sweetener 90066 90065 honey 90066 90065 fruit juice concentrates 90066 90065 sugar molecules ending in “ose,” such as fructose, glucose, dextrose, lactose, maltose, and sucrose 90066 90095 90002 People can reduce their intake of added sugar by: 90003 90098 Avoiding liquid sugar 90099 90002 Liquid sugar is in soft drinks and juices.The body digests it more quickly than the sugar in foods, and as a result, liquid sugar causes a greater spike in blood glucose levels. 90003 90002 If a person drinks sugary liquids on a regular basis, the repeated spikes in blood glucose can overload the pancreas and liver, causing health problems. 90003 90002 Sodas tend to contain the highest amounts of liquid sugar. A 12-ounce can of soda contains about 8 tsp of sugar, or 130 empty calories. 90003 90002 The following drinks may also contain liquid sugar: 90003 90064 90065 fruit juices and smoothies 90066 90065 high-energy drinks or sports drinks 90066 90065 chocolate or flavored milk 90066 90095 90098 Avoiding packaged foods 90099 90002 Research suggests that about 75 percent of packaged foods in supermarkets contain added sweeteners.90003 90002 Examples of packaged foods that may contain added sugar include: 90003 90064 90065 candies and chocolate 90066 90065 desserts 90066 90065 breakfast bars 90066 90065 breakfast cereals 90066 90065 yogurt 90066 90065 savory snacks 90066 90065 sauces and salad dressings 90066 90065 milk and soy beverages 90066 90065 canned, frozen, and dried fruit 90066 90095 90098 Swapping added sugars for natural alternatives 90099 90002 The following tips can help a person replace the added sugar in their diet with more healthful alternatives: 90003 90064 90065 Try adding mint leaves, cucumber, berries, or citrus fruit to plain or sparkling water.90066 90065 Swap sweets and desserts for fruit, but avoid canned fruit in syrup. 90066 90065 Prepare homemade sauces and salad dressings. 90066 90065 Replace store-bought granola and snack mixes with homemade varieties that include unsweetened dried fruits and non-frosted wholegrain cereals. 90066 90065 When cooking or baking, use unsweetened applesauce or mashed bananas instead of sugar. 90066 90065 Stop using sugar in tea and coffee or reduce the amount. 90066 90065 Use herbs and spices instead of sauces that contain added sugar.90066 90095 90098 Trying sugar alternatives 90099 90002 Non-nutritive sweeteners (NNSs) contain few or no calories. 90003 90002 Researchers have investigated whether replacing sugary foods and drinks with sugar-free options containing NNSs may help people consume fewer calories and maintain a healthy weight. They have reached differing conclusions. 90003 90002 The Food and Drug Administration (FDA) have approved the following NNSs for use in food: 90003 90064 90065 acesulfame K, such as Sweet One 90066 90065 advantame 90066 90065 aspartame, such as NutraSweet and Equal 90066 90065 neotame 90066 90065 saccharin, such as Sweet’N Low 90066 90065 sucralose, such as Splenda 90066 90095 90002 Stevia is another type of NNS that the FDA consider to be “generally recognized as safe.”This means that experts agree that recommended amounts are safe to use. 90003 90002 It is best to limit the intake of NNSs and pay attention to overall calories consumed per day, as NNSs can lead to cravings and overeating. 90003 90002 Emerging research suggests that artificial sweeteners may have negative effects on metabolism, gut health, and cravings, but confirming these findings will require more research. 90003 90002 The average person in the U.S. consumes an excessive amount of added sugar, and experts have linked high sugar consumption to a range of diseases.90003 90002 People can reduce their health risks by cutting down on the amount of added sugar in their diet. This may require a person to carefully check food and drink labels for different forms of sugar. 90003 90002 People can also gain more control over their sugar intake by preparing homemade meals and snacks using fresh, whole produce. 90003.90000 How much sugar should children have? 90001 90002 Most of us eat too much sugar, and the World Health Organisation recommends that we should reduce the amount of ‘free sugars’ we eat. But what exactly does this mean? Free sugars are any sugars that are added to food or drinks, or present naturally in unsweetened fruit juices, fruit purées and pastes, as well as honey or syrups. This does not include natural sugars found in fruits, vegetables and milk. No more than of 5% of our daily calories should come from added sugars.Although progress has been made in reducing our intake, the most recent UK survey showed that our children continue to consume over twice the recommended amount of their daily calories from free sugar. 90003 90004 What happens when we eat too much sugar? 90005 90002 Consuming too much sugar on a regular basis means we’re eating too many calories, and if we do not use those calories as fuel, our body will store them as fat. This can lead to weight gain, and if this happens to our children, it’s likely they will carry the weight into their adolescent and adult years, potentially becoming overweight or obese.90003 90002 Some people believe that diet affects children’s behaviour, and that children become hyperactive when they eat sugar, making them less likely to concentrate at school. This is a hotly debated topic, with many parents saying that what their child eats dramatically affects their child’s behaviour. Scientifically speaking, there are no published studies to confirm this is the case. What we do know is that sugar can lead to tooth decay, which is the biggest cause of hospital admissions among children.Health experts, including the British Dental, Dietetic and Medical Associations have all lobbied the government for a sugar tax, which is now in place in the form of a Soft Drinks Industry Levy. 90003 90004 How much free sugar should our kids have? 90005 90002 While there is room for a little bit of added sugar in our children’s diets, these foods and drinks should be seen as occasional treats, not the norm. High-sugar foods tend to contain fewer vitamins, minerals and fibre, and they may start to replace the nutritious foods children need to grow and develop.90003 90002 90015 Maximum recommended sugar intake per day by age group: 90016 90003 90018 90019 Four to six years old – 19g (5 teaspoons) 90020 90019 Seven to 10 years – 24g (6 teaspoons) 90020 90019 From 11 years – 30g (7 teaspoons ) 90020 90025 90002 There’s no guideline limit for children under four years of age, but it’s recommended that they avoid sugar-sweetened drinks and foods with added sugar. 90003 90004 Food and drinks to keep an eye on 90005 90002 90031 90032 Biscuits, some breakfast cereals, sauces (including pasta sauce), cakes, chocolates, sweets, fizzy drinks, smoothies and fruit juice are all considered high in free sugars.Almost a quarter of the free sugars in our children’s diet comes from sugary drinks, and one single can of fizzy drink may contain as much as nine teaspoons of sugar. 90003 90004 What is a high level of sugar? 90005 90002 In order to identify products that are high in sugar, you’ll need to be label savvy. The figures you see on a nutrition label represent the total sugar, so this includes the added free sugars as well as those that are naturally occurring. 90003 90002 Food products are considered high or low in sugar if they fall above or below the following figures: 90003 90018 90019 High: more than 22.5g of total sugars per 100g 90020 90019 Low: 5g or less of total sugars per 100g 90020 90025 90002 If the amount of sugars per 100g is between these figures, that’s regarded as a medium level. 90003 90002 Drinks are considered high or low in sugar if they fall above or below the following figures: 90003 90018 90019 High: more than 11.25g of total sugars per 100ml 90020 90019 Low: 2.5g or less of total sugars per 100ml 90020 90025 90002 If the amount of sugars per 100ml is between these figures, that’s regarded as a medium level.90003 90004 Top tips and simple swaps 90005 90002 90061 90003 90018 90019 90002 Swap high-sugar breakfast cereals for 50:50 or wholegrain toast, crumpets, bagels, plain yogurt with fruit or porridge with berries. Make sure you read labels closely, as some cereals position themselves as high fibre and healthy, yet contain high levels of sugar. At weekends, try scrambled or poached eggs on toast or savoury pancakes for a tasty alternative. 90003 90020 90019 90002 Instead of cakes, pastries, biscuits or sweets, try a plain scone, unsalted nuts, breadsticks, fruit and vegetable sticks, or oat cakes topped with a small amount of peanut butter, sliced ​​banana, cheese or hummus.90003 90020 90019 90002 Rather than fizzy drinks, try sparkling water mixed with a small amount of unsweetened fruit juice. Alternatively, blend some fruit, ice and milk to make a healthier alternative. 90003 90020 90019 90002 Why not bake a fruit crumble or tart with minimal added sugar, or try one of our sugar-free bakes? Add a drizzle of cream for a healthier alternative to jelly and ice cream. Plain yogurt topped with berries, or fruit salad are both delicious options too. 90003 90020 90019 90002 Be a role model – children tend to copy behaviour, so if they see you eating a healthy diet, they will too.90003 90020 90025 90002 Remember, the advice is not just to cut down on sugar, as demonising one ingredient is not very helpful. We should instead encourage our children to make healthier choices, eat more fruits and vegetables and choose wholegrain options to increase fibre intake. Being active is also key, and encouraging different sports and activities is just as important as eating a healthy and balanced diet. 90003 90004 Sugar quiz 90005 90002 Do you want to test your sugar knowledge? Try our fun, interactive quiz to see if you have your sugar facts in shape.90003 90004 Everything you need to know about sugar 90005 90002 Discover our guides to a healthy diet for young children, school children and adolescents. Curious about quitting sugar or finding alternative sweet substitutes? Find out all you need to know about sugar in our expert guides. 90003 90002 Emer Delaney BSc (Hons), RD 90096 has an honours degree in Human Nutrition and Dietetics from the University of Ulster. She has worked as a dietitian in some of London’s top teaching hospitals and is currently based in Chelsea.90097 90003 90002 90096 This article was last reviewed on 28th November 2019 by Kerry Torrens. 90097 90003 90002 90096 Kerry Torrens BSc (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications.90097 90003 90002 90015 Do you think children consume too much sugar? Do you agree with the sugar tax on soft drinks? Or do you think the impact of sugar is overrated when it comes to children’s health? Leave a comment below … 90016 90003.