Sugar, where are you hiding?

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Sugar is EVERYWHERE! You can find it in your snacks, drinks and even in your vegetables! But is all sugar equal? Let us break it down for you!

According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are (7):
Men: 150 calories per day (37.5 grams or 9 teaspoons)
Women: 100 calories per day (25 grams or 6 teaspoons)

Natural sugars are found in foods like yogurt, milk and fruits. These sugars do not lead to the same health problems that added sugars do. Think of it this way: whole foods, especially fruits, contain health-promoting substances, like calcium, magnesium, potassium and fiber. Because of the nutrients these sugars provide, there isn't much need for worrying about them. There is one exception- you can overdo fruit juice. Because a cup of juice contains more than one piece of fruit, you get more fructose — the natural sugar without the fiber. If you’re drinking more than one cup of juice per day (or serving to your children), you may want to re-think your drinks.

Hidden sugars are silent but deadly. To eliminate added sugars, you first need to find them, which is no easy feat. Sugar goes by many different names: Besides those ending in “ose,” such as maltose or sucrose, other names for sugar include high fructose corn syrup, molasses, cane sugar, corn sweetener, raw sugar, syrup, honey or fruit juice concentrates.
Do not assume something that seems healthy or is organic is low in added sugars. Don’t be duped by these health halos. Always check the food label!

Refined/Added sugars are sugars and syrups put in foods during preparation, processing or added at the table. There are four calories per gram of sugar. The major sources of added sugars are: soda or artificial fruit drinks, candy, cakes, cookies, pies and dairy desserts/milk products (ice cream, sweetened yogurt and sweetened milk). Added sugars contribute zero nutrients but many added calories.

Be sweet to yourself and watch your sugars! For more tips on eliminating sugar check out the American Heart Association!

Comments

  1. UnknownJanuary 18, 2019 at 7:52 AM

    It overwhelms me thinking about finding and cutting out added sugar in my diet. This is a very helpful blog but I still will not be able to do this perfectly. Wish I could!

    ReplyDelete

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