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Nescafe Cappuccino Sachets – Product Review

January 15, 2019

Did you know that one x 12.5g sachet of Nescafe Cappuccino contains 5.5g of sugar (or just under 1.5 teaspoons)? If you are someone that normally doesn’t add sugar to your coffee or tea, you are better off continuing to make your own instant coffee or tea and not add any sugar, rather than regularly use these sachets. However, if you regularly add 1-2 tsp of sugar to your coffee, these sachets are no different to your normal brew (so long as you don’t use the sachet, then add sugar to the sachet!)

Per 100g, this product contains 44g of sugar – very high (a low sugar food is considered to be 5g or less of sugar per 100g of food).

Let’s talk about added sugars:
The World Health Organisation (WHO) recommends that ‘free’ sugars make up no more than 10% of one’s total calorie intake. Free sugars are sugars added to foods and drinks as well as sugar naturally present in honey, syrups, fruit juices and fruit concentrates (this does not include intact fruit).

What about athletes and very active people?
Let’s not forget that sugar is a carbohydrate and carbohydrate is the nutrient that fuels work (or exercise). Therefore, athletes (depending on their sport and training volume) tend to have much higher requirements for carbohydrates than the general population. In particular, endurance based athletes like long-distance runners, swimmers, cyclists, rowers (to name a few) require more calories in the form of carbohydrate. Access to easily absorbed carbohydrate before, during and after long-duration exercise is essential to sports performance and recovery. This means athletes will typically make use of more sugary (fast digesting), high carbohydrate products around exercise. They are consuming the carbohydrate/sugar at the time the body is also making use of it – which is far different to over-consuming sugar as an inactive person. Also remember that not every day is a heavy training day for an athlete, so carbohydrate/sugar consumption will drop substantially on rest days and lighter training days (this has been termed ‘fuelling for the work required’, by some).

SO:

*If you are not very active– look for products in the supermarket that have <5g of sugar per 100g of product/food.

*If you are moderately active (moderate to intense cardio based sessions, with some lasting >90 minutes), you might be making use of sports foods that are high in carbohydrate/sugar DURING exercise sessions lasting >90min. Depending on the length, type and intensity of sessions, you will also probably need to make high carbohydrate foods the focus of your snacks or meals that feature BEFORE and AFTER certain training session (the longer/harder sessions).

*If you are highly active (elite level athlete doing intense cardio exercise with sessions typically lasting longer than 90-120min on most days of the week), you will definitely need to make use of a lot more sports foods that are high in carbohydrate/sugar DURING exercise and be making use of snacks and meals that are focussed around sources of carbohydrates like bread, rice, couscous, quinoa, wraps or pasta BEFORE and AFTER exercise.

QUICK SUMMARY:
The more active you are (the longer and harder your exercise sessions), the more room you have in your diet for carbohydrate containing foods (and the more you NEED carbohydrate based snacks and meals around key training sessions).

For the general pop, who exercise in a light way or have very short duration sessions (eg 30min walk or 30 min low intensity weights session), carbohydrate containing foods with added sugars should be kept to a minimum, with a focus on these foods being ‘treats’ rather than standard, everyday foods.

 

 

*Nutrition needs are highly personalised – there is NO one-size-fits all or ‘general’ recommended approach.

For personalised nutrition advice, please contact Sportrition here.

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