There’s an ongoing debate around sugar and its impact on our bodies. Registered dietician Aziwe Booi sets the record straight on some common misbeliefs.  

We live in a day and age where there is plenty of misinformation about food and dieting, especially sugar! Sugar is something we all seem to have a love-hate relationship with that often creates a vicious cycle of restriction and then binging.  

It seems sugar is hidden everywhere, and we just can’t dodge it no matter how many sauces we say no to and granola bars we put back on the shelf. But knowledge is empowering, so we’re busting four common sugar myths.  

Myth 1: You can eat any fruit all year round for a healthy diet.  

FACT: Some kinds of fruit might be available all year round, but seasonal eating is what’s beneficial.  

If you have never given seasonal fruit much thought, this is your sign to start buying seasonally. Seasonal fruits are grown and harvested just as the time is right for them, so they are more nutrient dense. In-season fruits are also significantly better for the economy, the environment and your pocket – especially when you support local vendors.   

Seasonal fruits
Summer fruit include watermelon, mango, peaches, nectarines grapes, apples and bananas. Aim for two to three fruit portions per day.  

Myth 2: Fruit sugar is unhealthy.   

FACT: Fruit contain fructose.  

Fructose is a particular kind of fruit sugar which is diluted in the fibre content of each fruit. Fructose occurs naturally in whole fruits, so they do not contain any unhealthy added sugar.

Also read: Sugarless carrot cake  

Myth 3: Sugar is addictive.  

FACT: Sugar activates reward pathways in the brain, which trigger cravings.  

While sugar is not addictive, it is key to note that it can create intense cravings which can lead to eating more sugar. Sugar activates dopamine receptors in the brain, which makes us feel upbeat. As a result, we can associate sugar with feeling happy, which can reinforce cravings even more.  

Myth 4: Sweeteners definitely …. cause cancer.  

FACT: Sweeteners may cause cancer but research is limited. 

Studies in the cancer-causing effects of sweeteners are still inconclusive, and mostly done on animals. The latest research, however, does raise the red flag that there may be sweeteners associated with increased cancer risk.  

There are over 30 approved in the US alone, so it’s important to assess them all. We need more research to substantiate any claims regarding sweeteners. It is vital to view sweetener and sugar intake in the same way -they should be used occasionally and in small amounts. Whole foods such as fruit, vegetables and wholegrains should be the basis of any healthy diet because they’re associated with reducing the risk of cancer.  

Balancing act 

The practice of mindful eating is key to a balanced diet. It’s important to note that balance does not mean restriction – it is about incorporating the foods you enjoy into your lifestyle in a healthy way. Portion control is a practical way to incorporate moderation into your eating. The hand model, explained below, is a fun way to ensure your portions are individualised to your needs:  

Fist: this should be the size of your starch. Aim for wholegrain starches like brown rice, wholewheat or rye bread, potatoes, butternut or pumpkin.  

Tip of your thumb: healthy fats should be added in such a way that they’re a small part of your meals. Seeds, nuts, nut butters, vegetable oils, avocado or olives are some examples of healthy fats that can be added moderately in your diet.   

Palm of your hand: your meat or protein portion should be this size; its thickness should be that of your index finger. Aim for lean proteins like chicken, fish, beans and legumes.  

Two handfuls: this should be the size of your non-starchy vegetable intake per meal. Vegetables like carrots, peppers, spinach, broccoli or green beans are all nutritious and delicious.  

If you need more guidance on how to implement portion control or mindful eating practices, contact your local dietitian to assist with your needs.  

Words by: Aziwe Booi
Photographs: Fresh Living Magazine  

Also read: Healthy snack hacks

The post 4 sweet myth busters appeared first on MyKitchen.

These chickpea tortillas may be gluten-free, sugar-free and meat-free, but don’t be fooled into thinking they don’t pack all the flavour!

SERVES 4 // COOKING TIME 50 min

INGREDIENTS
For the chickpea tortillas
1 cup chickpea flour
1 tsp baking powder
Salt and pepper
1 egg, whisked
2 tbsp coconut oil
1 tbsp water
½ tbsp psyllium husk
For the toppings
1 cup broad beans
¼ tsp chilli flakes
Salt and pepper
400 g sweet melon, cubed
1 disc feta, sliced

METHOD
For the chickpea tortillas
1. Sift together the chickpea flour, baking powder, salt and pepper. Add the egg, coconut oil, water and psyllium husk, and mix well.
2. Split the dough into 4 balls. Place each between 2 sheets of baking paper and roll out into a disc.
3. Heat a pan and dry-fry each tortilla for 1–2 minutes on each side, until slightly charred.
For the toppings
1. Lightly blanch the broad beans in boiling water, then drain. Mix with the chilli, salt and pepper. Mash gently.
2. To serve, top each tortilla with bean mash, melon and feta slices.

Recipe & styling: Amerae Vercueil
Photography: Andreas Eiselen // HMimages.co.za

If you’re keen to stick to the gluten-, sugar- and meat-free bandwagon, we suggest trying this raw vegetable and quinoa salad next.

The post Chickpea tortillas with sweet melon and broad beans appeared first on MyKitchen.

With tomorrow being the official first day of summer, make the most of the season’s bounty by whipping up this fruity melon ice cream, no churn required!

SERVES 6 // COOKING TIME 40 min, plus freezing time

INGREDIENTS
3 tbsp custard powder
1 tbsp caster sugar
600 ml milk
150 ml cream
200 ml condensed milk
¼ tsp vanilla essence
750g sweet melon, peeled, seeded and flesh puréed

METHOD
1. In a bowl, mix the custard powder, caster sugar and 2 tbsp of milk to make a smooth paste.
2. Add the rest of the milk in a small pot over medium heat, leave until almost boiling. Gradually pour the hot milk into the custard paste, while stirring.
3. Pour the custard mixture back into the pot and simmer for 1–2 minutes. Remove from the heat and allow to cool for 5 minutes.
4. Stir in the cream, condensed milk and vanilla essence, then set aside to cool for 15 minutes. Pour into a plastic container and place in the freezer for 2 hours, until half-frozen.
5. Take out of the freezer and transfer to a large bowl. Using an electric mixer, beat the ice cream until smooth. Add the melon purée and beat again. Pour back into the container and place in the freezer overnight.
6. Scoop balls of the ice cream into bowls to serve.

The post Melon ice cream appeared first on MyKitchen.