Sunsweet Blog

We regularly publish some great healthy living tips, new recipes and other Prune tidbits on our blog

Science & Research

The not-so-skinny on sugar

Posted Fri, Jun 11, 21 by Sunsweet

Sugar. It's something that we should all be attempting to cut back on. But does that mean that we have to cut back on fruit, too – like prunes – that make a sweet and tasty contribution towards our 5-a-day? What does the science say, are all sugars created equal?

The introduction of a sugar tax

World Health Organisation (WHO) guidelines recommend that we eat around 25 grams of sugar each day - about 6 teaspoons. But consumption in most countries exceeds this. Currently, Western European adults consume an average of 101 grams of sugar per day ….. that’s about 25 teaspoons!

In a Euromonitor study, Germany was ranked the second-most sugar-loving nation in the world with people eating 103 grams on average. In Ireland, which ranks fourth on the list, sugar intake falls just short of 97 grams, the UK comes in seventh at 93 grams and the Italians consume 57 grams per day.

With rising obesity levels on a European and global level being blamed on an over-reliance on energy-dense foods, several countries have called for the introduction of measures to help curb the intake of sugary foods; health warnings, sales taxes, banning junk foods in schools, restrictions on advertising to children and reduced portion sizes among others.

Variations on a sugar tax have already been introduced in Denmark, France, Finland, Hungary, Mexico and India. As recently as March 2016, the British Chancellor, George Osborne, made the decision to introduce a tax on sugary drinks. Moves like these have been welcomed by those with a keen professional interest in the topic. Chris Askew, for example, chief executive of Diabetes UK said: “We have been campaigning for this... as we are all consuming too much sugar."

But what's so bad about sugar?

Sugary foods and drink products that are high in refined sugars may be calorie-rich, nutrient-poor and contribute towards health issues like tooth decay and weight gain. According to advice from WHO, being overweight can lead to:

Heart disease
Diabetes
Musculoskeletal disorders (especially osteoarthritis)

So what about the naturally-occurring sugars in fruit, like prunes?

Well, prunes are simply dried plums. One plum becomes one prune, just with the water removed, so that the calorie content remains the same. They contain the same natural fructose, glucose and minimal sucrose sugar content as their fresh counterparts. Having only low levels of sucrose is a bonus because sucrose is the fruit sugar that bacteria utilise to produce harmful acids and dental plaque. Additionally, you often see sorbitol as an active anti-plaque ingredient in chewing gum. But, of course, the sorbitol that prunes contain occurs naturally!

Prunes are whole fruit so can contribute towards achieving your 5-a-day, as well as boosting your daily fibre intake. They can make a really useful addition to a healthy, balanced diet. And recent research indicates that prunes do not negatively effect weight. Because, as with all fruit, prunes appear to help with satiety - feelings of fullness - which is an important factor in controlling overeating and making healthy choices.

Common Perceptions: True or False

Prunes are full of sugar: False
Prunes contain no added sugar. During the plum-prune drying process, sucrose is hydrolysed to glucose and fructose so prunes contain minimal sucrose: True
Prunes are harmful to teeth because dried fruit sticks to the teeth and increases the risk of caries (tooth decay): False
Prunes contain significant sorbitol which is non cariogenic: True

Sugar-Free Month

So, what do you think, could you take the challenge to limit your intake to just naturally occurring sugars for a month? We'd love to hear how you get on. Good luck!

And why not take a moment to discover more of the nutritional facts about Sunsweet prunes, here?

Please Note: Prunes are good for digestion and help keep you regular, when 100g are eaten as part of a varied and balanced diet and an active lifestyle. Always consult a GP if you have any health concerns.

There's lots to love about yoga!

Posted Fri, Jun 11, 21 by Sunsweet

Whether you're a man or a woman, a child or a pensioner, whether you're looking for a strenuous workout or a more relaxing - even spiritual - practice, there's a style of yoga to suit you. And don't worry, uber-bendiness and hippy-print harem pants are optional. But the health benefits that you'll experience aren't. From boosting digestion to alleviating chronic conditions, there's lots to love about yoga!

International Yoga Day

The first UN International Yoga Day took place in 2015, in recognition of:

The holistic benefits of the practice and its compatibility with the principles and values of the United Nations
How crucial it is for us all to make healthy lifestyle choices and to develop habits that support our physical and emotional wellbeing

Will you be inspired by this year's event – on the 21st June – to give yoga a go?

History

The idea of an International Yoga Day was first mooted by the United Nations after a compelling proposal from Indian Prime Minister Narendra Modi. In his proposal, Modi stated that, “Yoga is an invaluable gift from our ancient tradition. Yoga embodies unity of mind and body, thought and action ... a holistic approach [that] is valuable to our health and our well-being. Yoga is not just about exercise; it is a way to discover the sense of oneness with yourself, the world and the nature.”

The Health Benefits of Yoga

The World Health Organization has implored member states to take steps to address the growing inactivity of individual citizens – an unhealthy trend that is a key risk factor in diseases like cancer, diabetes and cardiovascular disease.

According to the Mayo Clinic, a non-profit committed to clinical practice, education and research - the potential health benefits of yoga include:

Stress reduction, a better night's sleep, improved mood and an enhanced sense of well-being
Improved fitness, balance, flexibility and strength
Management of chronic conditions like heart disease and high blood pressure

Something for Everyone

Whatever your age or ability level, there's a yoga style and approach that is just right for you. From active kids who need an opportunity to wind down, after a hectic day juggling school, homework and after-school activities. To elderly people and those who are less mobile and would appreciate the mind, body and spirit benefits of a gentle armchair practice.

Here are a few of the more popular styles:

Hatha yoga is a foundation of all yoga styles and can be a good choice if you're looking to improve flexibility. It’s controlled breathing can help improve oxygenation of the body and alleviate stress.
Iyengar yoga: Using Props - belts, blocks and pillow-like bolsters – that assist with correct alignment, it is gentle and can work well for those with an injury or a chronic condition.
Ashtanga yoga can offer a new challenge for those who already have a decent level of fitness.
Bikram Toya: Bikram yoga is the favourite of anyone who loves to sweat! The poses are done in a heated room to facilitate the release of toxins and designed to provide a challenging, invigorating, rejuvenating yoga experience.

Whatever style you choose, an initial one-to-one session with an experienced teacher can be really worthwhile, to assess your unique needs and to get you off to the best possible start.

Find yourself a nearby class, get yourself signed up for a course and enjoy the sensations of lightness, ease and relaxation that will surely follow. Bliss!

PS If you're feeling inspired about getting your body moving, why not download our Healthy Living Guide? Good luck!

The top three nutritional reasons to keep loving prunes this season

Posted Fri, Jun 11, 21 by Sunsweet

Did you know that there are lots of compelling reasons why prunes should be top of the class, and not just at back-to-school time? Not convinced? Well, here are our top three seasonal reasons why you – and your family - should be making friends with prunes!

Understandably, you may be reluctant to kiss goodbye to the summer. But, no matter what your life stage, the autumn is an excellent opportunity to embrace that back-to-school feeling, in whatever way you and yours can this year. September is the perfect time of the year to get back to basics, from a health and fitness point-of-view. And, guess what, prunes are a great place to start!

The top three seasonal reasons to love prunes

You can give your immune system a fighting chance to keep all of those annoying autumnal bugs at bay … with prunes! The dried fruit is a rich source of vitamin B6 and copper, both nutrients are able to help to support a healthy immune system.
The holiday suitcase is back on top of the wardrobe for another year, the nights are getting longer, darker and colder so it’s not uncommon - or indeed surprising - for your energy and motivation levels to start to take a downward turn. But did you know that prunes can help? Vitamin B6 - which we mentioned above - can help you to feel less tired, it also supports the normal release of energy from foods and the transportation of iron in the body. Copper and manganese – both of which are found in prunes – assist in some of these functions too.
Prunes have lots of heart health benefits. They’re naturally saturated fat free and reducing the consumption of saturated fat helps to maintain normal blood cholesterol levels. They’re naturally salt-free, too, and reducing the intake of salt helps to maintain normal blood pressure.

There really is a lot to love about prunes!

Want to find out more? Take a look at our online guide to the health-boosting properties of prunes or check out our FAQ

On a more serious note…

Scientific research has been undertaken into the role that prunes can play in potentially helping to prevent serious illness. And a recent study found that eating prunes regularly, may help to reduce the risk of developing bowel cancer.

Professor Dr Nancy Turner Texas A&M University said: “Through our research, we were able to show that dried plums promote retention of beneficial bacteria throughout the colon, and by doing so they may reduce the risk of colon cancer.”

According to the NHS, bowel cancer is one of the most common types of cancer diagnosed in the UK.

That back-to-school feeling

The daily ‘little break’ and ‘big break’ for kids, and adults, are always a challenge but don’t overlook the snacking potential of prunes. With no added sugar, prunes are naturally sweet. And, let’s face it, which child isn’t on the hunt for something sweet the second they walk in the door?! Negotiating playground and office politics is hungry work after all!

Enjoyed straight from the pack, included in the family’s favourite bakes or whizzed into a smoothie, prunes make the perfect lunchbox filler or healthy after-school treat.

You can check out our delicious smoothie recipe suggestions, here:

You’ve got a friend in me!

Posted Mon, Jun 21, 21 by Sunsweet

30th July is the International Day of Friendship. And true friendship is, of course, a cause for celebration. But the pressures of busy, modern lives are leaving many of us feeling disconnected and out-of-touch with our friends or even socially isolated and downright lonely.

A report by the charities Relate and Relationships Scotland claims that loneliness is on the rise. The report, entitled “You're Not Alone - The Quality of the UK's Social Relationships”, found that almost seven million people did not have a close friend. And it is perhaps not surprising then that 45% of UK adults reported feeling lonely at least some of the time.

Relate’s chief executive, Chris Sherwood, said: "It's very concerning that so many people feel they don't have a single friend they can rely on. Making friends and keeping them isn't always easy: it can take time and effort that we don't always have to spare. Life can take over as we juggle careers with family life and it might seem as if our social media friend count is high but what is the quality of those friendships really like? Social relationships are essential to our health and wellbeing. We mustn't take them for granted."

With research suggesting that loneliness and social isolation are potentially as much of a health threat as obesity, it’s an important issue to address. In fact, Richard Lang - chair of preventative medicine at the Cleveland Clinic in Ohio - reckons that people need to attend to loneliness in “the same way they would their diet, exercise, or how much sleep they get.”

But what can be done?

Families that play together stay together. And, on the International Day of Friendship which is this Sunday, July 30th, the same can be said of friends.

If you enjoy the company of somebody that you already know and there’s an activity that you like doing together on a fairly regular basis – whether it’s walking or visiting garden centres or participating in ParkRuns– then lucky you. You’re already on to a winner. Commit to getting active together out-of-doors, get lots of dates into your respective diaries and make sure that you honour your commitment to each other, whatever the weather. At the end of the day, if we waited for the weather conditions to be just right, we would never do anything. Bundle up, get out there and have fun!

But if likeminded people seem a little thin on the ground, in your existing network, then cast your net wider. Whatever your interest, there’s bound to be a club or an association nearby. Be brave, step outside your comfort zone and put yourself out there. Think Zumba classes, the Ramblers’ Association, your local golf club. You’ll expand your social circle in no time, we promise!

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