Starter Byte Challenge Day 10: Added Sugars
Yesterday we talked about sugar , which isn’t all bad. It’s the added sugars and free sugars that really cause health problems. Here’s how to watch out for added sugars and keep them in check.
sugar's added to processed foods like desserts and snacks. Even bread and cereal can have sugar added. You don't want to eat too much added sugar.
Check your food labels for "added sugars". To cut down on added sugar: look out for sodas, sweetened coffee, even "healthy" green juice!
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The American Heart Association recommends that women eat less than 6 teaspoons of added sugars and men eat less than 9 teaspoons. These estimates vary by size and metabolic needs. Still, most drinks on grocery shelves or restaurant menus pack more free/added sugars in one serving than we’re supposed to eat for the entire day! Here are a few [horrifying] examples:
ARIZONA ICED TEA (24OZ) = 12 TEASPOONS == Added Sugars
COCA COLA (12OZ) = 9.5 TEASPOONS == Added Sugars
GATORADE (16OZ) = 6 TEASPOONS == Added Sugars
ORANGE JUICE (8OZ) = 4 TEASPOONS == Free Sugars (natural)
Nutrition data from Nutrionix
Cutting Back on Sugar Isn’t Losing:
The biggest source of added sugars in the American diet is Sugar-Sweetened Beverages. That category includes soda (or pop, depending on where you’re from), koolaid, sweet tea, fresh fruit juice (even when it’s part of a juice cleanse! GASP!).
FOMO (“fear of missing out”) is real, especially when it comes to food. No one wants to feel like they’re missing out on tasty delights or extra helpings. Instead of approaching added sugars with the mentality that “I can’t have that”, try focusing on all the extra stuff you can have instead. What does that look like?
Avoiding Free Sugars in Coffee or Tea:
First, aim for freshly made coffee or tea. When you buy bottled coffee or tea from a store, it might already have sugar added. If your best option is to buy a bottled drink, check the nutrition label to see how much sugar you’re getting. Knowledge is power ;)
Replace added sugars like honey or agave with spices like cinnamon or nutmeg
Not getting enough sweet flavor from spices? Try adding one half of a date (pitted and smashed) for a burst of sweetness PLUS helpful nutrients like potassium and fiber.
Avoiding Free Sugars in Other Beverages:
The simplest way to cut soda and other sugar-sweetened beverages is to drink unsweetened things like water, sparkling water alone or infused with fruit or tea, unsweetened tea.
Easier said than done, for sure! If you need some more help fighting sugar cravings, check out this excellent podcast by the dietitians at Food Heaven Made Easy.
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Cutting Free and Added Sugars in Food:
For dessert, reach for fruit for INSTEAD of traditional cookies or cake. A yogurt parfait with berries or exotic fruits can feel like a treat.
To cut down on the syrup you add to pancakes, waffles and biscuits, sprinkle berries on top- especially naturally sweet berries like blueberries and strawberries
Finally, know what you’re getting into when you pick up a packaged item at the store. Check out this simple list of added sugars you might find on your nutrition label.
Most ingredients that end in “-ose” (dextrose, maltose, sucrose, lactose, high fructose corn syrup)
Fruit juice concentrate
Syrup
Molasses
Cane Juice
Content largely sourced from the American Heart Association