Sugar-Free Banana Cake

It seems these days sugar isn’t as clear-cut as just the sweet stuff anymore. Sugar seems to be lurking in almost everything we eat, making it confusing to know what food is a good choice. Carbohydrates are our body’s primary source of fuel. But the issue arises when we use the poor quality fuel.

The World Health Organisation in 2015 released the “Guideline: Sugars intake for adults and children” based on strong quality of supporting evidence. It focuses on the documented health affects associated with free sugars. The “2013 revised Australian Guide to Health Eating” is in line with these recommendations with its guideline 3.3, “Limit intake of foods and drinks containing added sugar”.

Free sugars are added to foods. When reading the nutrition panel, it is important to look at the ingredient list. Common names for sugars added to foods include maltose, glucose, fructose, molasses, sucrose, syrups (e.g. corn, maple, glucose, fructose), dextrose, honey, invert sugar, treacle, fruit juices and fruit concentrates.

This is not to be confused with intrinsic sugars found in whole fresh fruits and vegetables. These usually also contain fibre, vitamins and minerals and water and for most people, these are foods we should be eating more of. WHO highlights there are no current reported evidence linking intrinsic sugars to adverse health effects. Free sugars should be reduced to less than 10% of total energy intake, less than 5% would provide additional health benefits.

Serves 12