Darn that sneaky sugar
Categories: Nutrition & Supplements
Even if you don't eat sweets, chances are you're getting more than your fair share of sugar each day. Added sugars are found in just about everything, from that can of soda sitting in your fridge to the cup of yogurt that in some respects is considered a health food, a Super Food even. The American Dietetic Association estimates that the average American consumed 159 pounds of added sugar in 1999, up from 123 pounds in 1980. Sugar use is on the rise. So are the numbers we see when we peer down at the scale.
There's no doubt that cutting back on sugar helps reduce the risk of obesity and a whole host of other health problems. But how do we successfully cut back on the sugar that sneaks into our foods? Here are a few strategies.
There's no doubt that cutting back on sugar helps reduce the risk of obesity and a whole host of other health problems. But how do we successfully cut back on the sugar that sneaks into our foods? Here are a few strategies.
- Know your sugar facts. Look at the "Nutrition Facts" Panel of the foods you buy, and check out how much sugar each product contains. Sugar will be listed in grams, and here's a simple equation for determining how much sugar is in the foods you eat: 7 grams of sugar = 1 tablespoon of sugar.
- Cut down on or completely cut out foods that contain corn syrup or high fructose corn syrup, molasses, honey, fruit juice concentrate or fructose, and brown, raw, or cane sugar.
- Avoid heavily-sweetened breakfast cereals. One serving of Cheerios has 1.2 grams of sugar -- that's low.
- Watch out for reduced fat and fat-free products. Sugars are often added to make up for the loss of flavor when fat is removed. When you cut out fat, you may not be cutting out sugar or calories.
- Limit sweetened beverages like milkshakes and coffee drinks, which are full of sugar and calories.
- Buy juices that are 100 percent fruit juice. Beware of products that read "100 percent natural." That doesn't mean they're not loaded with added sugars. Avoid products that call themselves "juice cocktails" and "juice beverages."
- Mix fresh or dried fruit into plain yogurt. Many fruity yogurts are loaded with added sugar.
- Learn to appreciate the natural tartness of fruits like grapefruit, strawberries, and other berries. Choose fruit when it's in season -- that way it shouldn't need any added sweetness.
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Reader Comments (Page 1 of 1)
Duba 11-29-2007 @ 9:55AM
Shop the perimeter of the grocery store which is fruits, vegetables, meats & dairy. Stay away from the processed foods like the cereal, cracker and snack sections. I get my cereals and snacks in the health food area of the large food chains or go to my local health food store. More organic, gluten-free and non gmo's foods are showing up at most grocery stores. They tend to be more expensive, but excellent health is worth the price.
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hp 11-29-2007 @ 1:02PM
shop the perimeter is a real good tip, ive been doing that for a long time now that i think about it, diving in for canned beans and frozen berries.
anyways...
"Cut down on or completely cut out foods that contain corn syrup or high fructose corn syrup, molasses, honey, fruit juice concentrate or fructose, and brown, raw, or cane sugar."
NO HONEY !??!?! I thought honey was ok? I buy natural stuff. whats the deal with honey?
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