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  • Healthy Swaps For Easter

    31st March 2021

    31st March 2021

    By Shivraj Bassi

    The sun is shining, the birds are chirping and the daffodils are waving gently in the breeze: that’s right, spring is officially here. And that means that Easter is just around the corner. While we might not be enjoying big get-togethers with our family and friends this year, that doesn’t mean that we can’t enjoy this holiday by celebrating this new season and heralding brighter and lighter days ahead. Unfortunately for your waistline and exercise regime though, Easter also means sugar - and lots of it. 

    There's absolutely nothing wrong with enjoying some chocolate, hot cross buns and simnel cake - this holiday comes but once a year after all, and we all deserve something sweet now and then. If you’re working hard towards hitting your fitness goals, are trying to get in shape for summer or are dedicated towards keeping your body and mind as nourished as possible, however, it might be worth considering healthier alternatives to the sugar and carb fest that is Easter. 

    On top of that, consider the impact that sugar has on your diet and overall health. Eating significant amounts of foods with sugar added to them, such as sweets, baked goods and soft drinks, is linked to weight gain and serious health conditions including diabetes, heart disease and obesity. In this article, we’ll explore why eating sugar should be taken with a grain of salt and explore some healthy Easter treats which are great alternatives to chocolates upon chocolates upon chocolates. 

    How much sugar is too much?

    A 2008 study in the US showed that adults consumed an average of 76.7g of sugar a day, which is around 19 teaspoons or 306 calories. 

    According to the NHS, adults should be eating no more than 30g of free sugar a day. Free sugar refers to sugar that’s added to drinks and food, as well as sugar that occurs naturally in foods such as honey, maple syrup and fruit juices. Sugar should make up no more than 5% of the calories that you get from eating and drinking every day. For a visual reference, 30g is roughly the equivalent of seven cubes of sugar, or seven teaspoons worth. This is approximately 112 calories. 

    Photo by Jasmine Waheed on Unsplash

    It’s important to differentiate between added sugar and foods that contain naturally occurring sugars, such as fruits and vegetables. These are healthful foods and contain vitamins and nutrients, fibre and water, as opposed to pure sugar. 

    When you consider that a can of Coca Cola contains 140 calories from sugar and that a Snickers bar contains 120, you can quickly see that this doesn’t give you a lot of wiggle room in terms of consuming added sugar in your diet. And over-consuming added sugar can lead to tooth decay, certain types of cancer, obesity, type 2 diabetes, heart diseases and non-alcoholic fatty liver disease. 

    Easter healthy swaps

    • To ensure that your Easter weekend gets off to a healthy start, begin your day with a breakfast that will fuel you for the hours ahead. If you eat a good breakfast, you’re less likely to be ravenous later in the day and more likely to make healthy choices overall. Try porridge with a scoop of our protein powder and a plant-based milk for a meal that will fill you up and nourish you. Or treat yourself to a healthy Easter recipe of a cooked breakfast, but grilled instead of fried. Grilled mushrooms, tomatoes and a slice of toast is both celebratory and good for you. 
    • Just because you’re looking for healthy Easter ideas doesn’t mean you can’t have chocolate. We’d definitely recommend trying the smooth chocolate versions of our protein powders for when that cocoa craving hits. If only a foil-wrapped treat will do, however, look for chocolate eggs that have a high cocoa content. This tends to mean that they’re lower in sugar and milk and have higher quality ingredients. You can even find chocolate bars which are 100% cocoa, giving you that intense, chocolatey taste that you’re looking for. 
    • For a healthy Easter swap that is both delicious and colourful, why not gather a cornucopia of brightly exotic fruits for your Easter table? This season is all about pastels and bright colours, after all, and we’re sure the Easter bunny would approve of a basket filled with nature’s candy instead of the sugary stuff that’s so much worse for you. Consider trying some fruit that you don’t eat every day, such as guava, papaya, passion fruit, blood orange, starfruit, sharon fruit and pomegranate. It will still feel like a treat, but without the added sugar. 

    Other Insights

    Everything You Need To Know About England’s Newly Relaxed Genetically Modified Food Laws
    The latest guidance around genetically modified foods and genetically modified food laws are changing. Farming regulations have been eased, and this means that costs of production and rules around the creation of genetically modified foods have been altered to make the production of these foods easier… and this has major implications for the food market. So far, the relaxation of these rules and regulations only relates to England, but it’s rumoured that these changes are not far behind for the rest of the United Kingdom. Genetically modified food laws in the United Kingdom With the recent announcement of the relaxation of genetically modified food laws in England, here at Innermost, we felt it was important to dive into the facts, gain all the information and evaluate what this means for our food produce in the United Kingdom and on our supermarket shelves. These changes have sparked wide-spread debate and discussion around the pros and cons and genetically modified foods, so as a brand that produces our products with non-genetically modified ingredients, our interest in the progression of genetically modified food laws and the pros and cons of genetically modified foods is a key priority. First, let’s get the basics out of the way. What are genetically modified foods, what are the current genetically modified food laws in the UK, and how are they changing? Here we go… What are genetically modified foods? Genetically modified foods are foods that have been defined as those that have had their genetic material (aka, their DNA) altered in a way that natural development would not include. This modification is commonly achieved through the addition of genetic information from another organism (simply, another living thing) and can have drastic consequences for the production and longevity of food products such as fruits and vegetables. What does this mean for food production? Genetically modified foods can lead to greater quantities of production and a reduction in food prices. Not only this, but genetic modification can lead to a greater reliability of high-quality food produce due to the decrease in risk from disease. Winning! The story so far: genetically modified food laws in the United Kingdom The current (pre-relaxed) rules and regulations around genetically modified foods in the United Kingdom are pretty complex, we’re not going to lie. Broken down simply, though, the laws state that any genetically modified foods cannot be farmed without prior approval from regulatory agencies such as The Department for Environment, Food and Rural Affairs (or DEFRA, for short). It’s not easy to be approved, either, as since 1992, only 2024 applications have been approved. And after this, any foods that have been approved, that may contain a genetically modified organism (or, as it’s often abbreviated to, a GMO), must be accompanied by written documentation. Not to mention, this process is incredibly expensive, with a £5,000 application fee. As the rules currently stand, thousands of crops have to be thrown away due to their susception to disease such as Blight’s Disease. Whilst genetic modification could easily eradicate this issue and bring thousands more crops to our supermarket shelves, the rules around this method make it so that these foods go unapproved. And therefore, to waste. The proposed genetically modified food law change Whilst a change to these rules looks to be tricky, it’s doable. Scientists are backing the change, with reports stating that a relaxation of these rules would be a welcome change from EU laws, and allow greater, healthier production of crops for our consumption. This change would allow production of GMO foods to be in line with our American counterparts. The pros and cons of genetically modified foods To many, the ideology of genetically modified foods is hailed as fantastic scientific advancement. With the ground-breaking growth in technology that allows us to create a surplus of food to consumers at a low cost, high-yield outcome, many would argue, “why wouldn’t we take advantage of these abilities?” We could go on all day about this debate, but to sum up years of back-and-forth between scientists, farmers, the law and everyday consumers, here’s some of the main arguments towards integrating genetically modified foods into our lives. The pros of genetically modified foods Reduced use of potentially harmful pesticides The creation of drought-resistant foods Accelerated growth speed Better tasting food Less food waste Longer shelf life for food Now, looking at the above list, you’re wondering how anyone can object to the introduction of genetically modified foods. Lower food prices, greater taste, a drop in food waste and a longer shelf life? Sign me up! Well, not everyone feels that way… The cons of genetically modified foods The potential of allergic reactions Genetic modification is a relatively new process The potential for resistance against illness Could lead to the production of harmful toxin Potential loss of nutritional value Summary In light of this proposed relaxation, we thought it was important to mention that all of our products are non-genetically modified, as we prioritise natural, effective ingredients. More information around genetically modified food laws and the current changes are a hot topic at the moment, and something we are keeping a close eye on here at Innermost. We’re big believers in trusting the science. It’s something we’ve always done, are doing, and will continue to do, and keeping you (and ourselves) in the loop when it comes to big changes like this is something we feel super strongly about. Read more
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