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Sugar and salt are some of our biggest enemies when it comes to lifestyle diseases, and while many people insist they cannot live without them, their bodies certainly can.
Government has recently clamped down on salt and sugar content in certain foods with the proposal and introduction of various laws aimed at reducing the consumption of both additives.
A June 30 deadline is looming for manufacturers to reduce the salt content of basic foodstuffs, including cereals, bread, butter spreads, gravies, processed meats, soups and crisps, and a proposed tax on sugar-sweetened beverages is set to be implemented next year.
Although these interventions have been slammed as “nanny state tactics”, nutritional experts believe this is what South Africa needs if the country wants to reduce the rapidly increasing rate of people suffering from lifestyle diseases such as hypertension, obesity, stroke and heart disease.
To make life easier for you, we spoke to registered dietician Mpho Tshukudu and celebrity chef Benny Masekwameng about how you can reduce your sugar and salt intake at home to minimise your chances of developing these conditions.
What they say
Both Tshukudu and Masekwameng agree that South Africans eat far too much sugar and salt. In fact, Tshukudu, who runs a private practice in Rustenburg, says: “Most people eat double the recommended amount of salt and sugar [every day].”
She explained that while “we cannot survive without these essential nutrients, we are eating way too much of them, which endangers our health”.
Masekwameng agrees, saying: “We are currently experiencing a lot of health issues that are primarily caused by large intakes of sugar and salt.
“This is due to our using a lot of processed foods that are supposed to be convenient – such as mayonnaise, tomato sauce, seasonings and marinades – and which contain a lot of sugar and sodium as preservatives.”
But both say that it is unwise to cut them out completely because humans need some sugar and salt to lead a healthy lifestyle.
Salt is made up of minerals and is important for fluid balance, muscle contractions and nerve communication.
Sugar is a refined form of carbohydrate, and carbohydrates are a source of fuel or energy for the body. They are needed by all cells and are important for physical activity and concentration.
The World Health Organisation recommends a salt intake of less than 5g a day for adults and a maximum ceiling of six teaspoons of added sugar a day.
This is difficult to monitor and adhere to because most foods have a lot of added sugar and salt, even if you may not taste it, said Tshukudu.
So to monitor how much sugar and salt you are eating, read the nutritional values label on that package of food.
Masekwameng suggests that South Africans should start preparing their own meals to know exactly what goes into the food they consume.
Tshukudu agrees, adding: “Cooking your own food makes you control what goes into your body.”
Masekwameng, a MasterChef SA judge, shares some tips that can help you reduce your salt intake at home: one of the big culprits, he says, are stock cubes, which are a favourite with South African families. Instead of buying these flavourings, which are high in salt, make your own stock, freeze it and use it when needed.
“You can also make your own mayonnaise at home. It is so easy that, when you start making it, you will never go back to buying bottled mayonnaise. All you need are four ingredients: egg yolks, oil, lemon juice and mustard,” he says.
Tshukudu has similar advice for sugar lovers, saying it is better to use cinnamon and fruit instead of sugar.
“Replace soda and energy drinks with plain or infused waters, unsweetened rooibos or fruit and herbal tea. Keep rooibos and fruit tea in the fridge for a refreshing drink,” she said.
Aware of how difficult it can be to take her advice, Tshukudu says: “You can reduce your sugar and salt intake slowly to allow your taste buds to adjust; this may make the change more sustainable than cutting them out all at once.
“Remember that two teaspoons of sugar are better than four in a cup of coffee.”
Some healthy recipes to follow at home
MAYONNAISE:
Don’t groan about having to make it yourself; it takes a few minutes and you end up with an amazing, healthy and low-sodium fridge staple.
. 2 large egg yolks
. 1 teaspoon Dijon or regular mustard
. 4 teaspoons fresh lemon juice
. 1 cup vegetable oil
. Salt and ground pepper (only add at the end)
Directions:
1. Place egg yolks in a food processor. Add mustard and lemon juice. Pulse ingredients until well combined.
2. With the motor running, add oil in a slow, steady stream (mixture should become thick and emulsified). Taste and then season with salt and pepper.
3. Refrigerate in an airtight container for up to one week.
TOMATO SAUCE:
. 1 large tin tomato paste
. ½ cup white vinegar
. ¼ cup (or less) honey
. ¼ cup water
. 1 teaspoon sea salt
. ¼ teaspoon onion powder
. 1/8 teaspoon garlic powder
Directions:
Combine all ingredients in a medium saucepan over medium-high heat. Begin whisking to blend ingredients until smooth. Bring mixture to a boil, then reduce heat and simmer, stirring frequently and scraping around the sides of the saucepan with a spatula. Simmer until the desired thickness is achieved (it could take about 20 to 25 minutes or more). Remove from heat and allow to cool. Transfer to a jar, cap tightly and refrigerate.
TALK TO US
Do you have simple suggestions for how to cut down on salt and sugar intake?
SMS us on 35697 using the keyword HEALTHY and tell us what you think. Please include your name and province. SMSes cost R1.50
