At IQS, we prefer to JERF (just eat real food) and eat meals rich in veggies, healthy fats and protein. We know it's not possible to JERF 100% of the time, so we use some packaged products too.
When we're looking at a packaged product, we want to chose one with less than 5 grams of sugar per 100 grams. Following this recommendation will help you keep your sugar intake very low each day and within the 6-9 teaspoons recommended by the World Health Organisation.
With dairy foods like milk, the first 4.7grams of sugar per 100 grams, is lactose. With yoghurt, anything up to 7g is lactose. Anything above this is added sugar.
What about sweeteners like rice malt syrup?
While rice malt syrup is 100% fructose-free, it's a blend of complex carbohydrates, glucose and maltose and so will contain more than 5g sugar/100g. This is why we aim to use only 1/4 to 1/2 teaspoon of rice malt syrup per serve in our recipes and encourage you to do the same.
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