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WELLNESS CONNECTION · NutritionSugar UncoveredBy Erika Wong, M.S., R.D., Registered DietitianDecember 24, 2010 - 1:00PM Too much sugar not only promotes tooth decay, elevates blood sugar and triglycerides and contributes to weight gain, new research from the Journal of the American Medical Association shows that excess sugar can actually lower levels of HDL cholesterol (the good type), putting us at risk for heart disease (which kills more Americans than cancer). Simply put, our bodies are negatively affected by excess sugar. So how do we clean up our diets and lower our sugar intake? First, it’s important to know how sneaky sugar can be... Sugar can also be known as brown sugar, honey, sucrose, syrup, dextrose, cane juice, molasses, fruit juice concentrate, maltose, corn syrup and malt syrup! Many products include four or five ‘versions’ of sugar in the Ingredient List. Second, check the facts! Scan the Nutrition Facts Label – cereals should be less than 10 grams of sugar per serving, yogurt should be less than 20 grams of sugar per serving and beverages should be calorie-free. ********************************************************* Remember these numbers: 1 tsp. sugar = 4 grams sugar = 16 calories The average American consumes 22 tsp. (352 calories) per day! That’s nearly 1/2 cup! According to the American Heart Association, women should limit sugar intake to 100 calories per day (6 tsp.) and for men, 150 calories per day (9 tsp.). ********************************************************* Where is your sugar hiding? Beverages – Sugary drinks are everywhere in the form of sweetened coffee drinks (16 oz. caramel macchiato = 8 tsp. sugar), caffeinated energy drinks (8 oz. Red Bull = 7 tsp. sugar) and jazzed up bottled water (20 oz. Vitamin Water = 8 tsp. sugar). Healthy Strategy: Stay hydrated with plain or sparkling water – add your own lemon or fresh mint. Condiments – 1/4 cup fat-free raspberry vinaigrette = 3.5 tsp. sugar However, it’s good to note that most restaurants use at least 1/2 cup dressing on an entrée salad! Healthy Strategy: Limit salad dressing to 2 Tbsp. and other condiments to 1 Tbsp. – add fresh flavor with herbs like basil and thyme. Yogurt – 8 oz. flavored yogurt = 10 tsp. sugar Healthy Strategy: Choose plain yogurt and add 2 tsp. honey or agave for flavor. Oatmeal – 1 instant packet = 3 tsp. sugar Healthy Strategy: Try plain steel-cut oats and add 1 tsp. of your own sugar. Luna bar – 1 bar = 4 tsp. sugar Healthy Strategy: Opt for nuts and dried fruit for a healthier, less processed snack. Granola – 1 cup = 6.5 tsp. sugar Healthy Strategy: Limit granola to 1/4 cup; add to yogurt or other cereal. Raisin Bran – 1 cup = 4.5 tsp. sugar Healthy Strategy: Choose a high fiber cereal with less sugar, such as Kashi. Rated by 3 people: |
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