Tips to reduce added sugar intake
“Americans are eating and drinking too many added sugars, which can contribute to health problems such as weight gain and obesity, type 2 diabetes, and heart disease.”
The major sources of added sugar in the American diet come from sugar-sweetened beverages, desserts, sweet snacks, and candy.
According to The Dietary Guidelines for Americans 2025, recommend that “Americans 2 years and older keep their intake of added sugars to less than 10% of their total daily calories.” For a 2000 calorie intake, that represents 200 calories from added sugar, which equates to about 12 teaspoons.
American Heart Association recommendations are, Men: should consume no more than 9 teaspoons (36grams or 150 calories) of added sugar per day. Women: the number is lower at 6 teaspoons (25grams or 100 calories) per day
"The more sugar you consume, the more you crave. S0 your willpower doesn't stand a chase"
So why do manufacturers add sugar to foods?
According to the Mayo clinic’s research, adding sugar to processed foods makes them more appealing. It gives baked goods flavor, texture, and color. It helps preserve foods, such as jams and jellies. It fuels fermentation, which enables bread to rise. Sugar balances the acidity of foods containing tomatoes and vinegar. Also, it serves as a bulking agent in baked goods and ice cream.
Here are 5 tips to help you get your added sugar under control
Tip #1 : Read Food Labels
Manufactures can sometimes be dishonest about the way they use food labels to advertise a product. For example, granola bars are considered a healthy snack but many are loaded with added sugar. Don’t be fooled by the many different names for sugar. Some examples of sugar are high fructose corn syrup, agave nectar syrup, barley malt, molasses, maltodextrin, fruit juice concentrate, honey, cane syrup, glucose brown-rice syrup, sucrose, maltose, and many others.
The law has mandated that food manufacturers list the (%Daily Value). The %DV helps you determine if a serving of food is high or low in a nutrient. 5%DV or less is considered low and 20% or more is considered high.
Another thing to remember when reading food labels, product ingredients are listed by highest to lowest amounts. So, the first ingredient is what is used the most. However, manufactures can list many different types of sugars throughout the ingredient list, so the amount of added sugar can add up quickly although it’s not the first or second ingredient on the label.
Tip #2 : Satisfy your craving with something more nutritious
Whole fruits and vegetables contain natural sugars in addition to healthy nutrients and fiber. Fiber moves slower through the digestive system which helps your body extract and utilizes the nutrients more effectively. Fiber also makes you feel fuller longer, and maintain a healthy weight. Adding fiber to your diet has also been linked to decrease craving for junk foods. Whereas added sugars provide no nutritional value and have been linked to increased weight gain.
Some fruits, like berries, are known for their antioxidants, which help protect our cells.
Tip #3 : Beware of sauces, condiments, toppings, and salad dressings
Yes, when sugar is added to sauces, condiments, toppings, and salad dressing, it can balance out flavors and make foods more pleasing to the taste. I’m not saying that you need to avoid them altogether, just be aware that this is another potential source of added sugar in our diet. For example, Sweet Baby Ray’s barbecue sauce has 2 tablespoons (16gms) of added sugar or 32% of your daily amount.
Tip #4 : Swap and Compare foods
By comparing foods, you can perhaps find a barbecue sauce that has less added sugar but doesn’t skimp on taste or better yet, make your own. Also, there are many different "no-sugar-added" or reduced sugar items available, now more than ever before. You might discover that your favorite brand has a no-sugar or reduced sugar option.
Tip #5 : Track your sugar intake with a food tracker
Tracking apps helps you know what you consume and understand your eating habits. It also helps you plan meals and make adjustments from one day to the next.
MyFitnessPal is a free app that tracks just about everything and you can compete with friends on steps, calories, and weight loss.
Summary
When we reduce the added sugar in our diet it gives room for more nutritious calories. By monitoring, added sugar can help with maintaining a healthy weight. Remember, balance is the key to promote better health!
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Source article web link:
Get the Facts: Added Sugar www.cdc.gov
How Much Sugar Is Too Much? www.heart.org
Don’t get Sabotaged by Sweeteners www.mayoclinic.org
