The Not-So-Sweet Truth About Sugar

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The Not-So-Sweet Truth About Sugar

By Jane Harrison, R.D., HealthAtoZ Nutritionist

We all know that sugar causes tooth decay and contributes to obesity and diabetes. Now, evidence is mounting that a diet high in sugar may be linked to other chronic conditions, such as heart disease and cancer.

Yet, sugar intake is on the rise. Current guidelines recommend limiting added sugars to 12 teaspoons per day. That's the amount in just one can of soda. According to the USDA, Americans eat and drink the equivalent of 30 to 40 teaspoons of sugar daily on average. That comes to half a cup of pure sugar a day, or about 130 to 140 pounds of sugar a year.

Simple sugars - such as those found in soda, candy and white flour products - cause your blood sugar level to rise. In turn, your body releases insulin, which moves the sugar out of your bloodstream and into your cells. Once the sugar reaches your cells, your blood sugar level drops. You may feel tired, foggy, restless or irritable. This can cause you to crave more sugary foods.

Where sugar lurks
You don't need to swear off all sugar, but read labels carefully. Look at the product's nutrition label for the grams of sugar. Be aware of "hidden names" for sugar, too, such as:

Cane juice
Corn sweetener
Corn syrup, high fructose corn syrup
Dextrin, dextrose
Fructose
Glucose, maltose, sucrose
Honey
Barley malt
Turbinado
Brown sugar
Sucanat

Sugar can lurk in some unusual places. Many fat-free foods are loaded with sugar and may contain more calories than their higher fat counterparts.

Here are some examples of sugar amounts in everyday foods:

Teaspoons of suger per serving:

Breakfast cereals 1 to 4

Salad dressings 1 to 2

Canned fruit 2 to 4

Bread 1 to 2

Soups 1 to 2

Jellies and jams 2 to 4

Yogurt 8 to 10

Frozen desserts 4 to 10

Juices, iced tea, etc. 6 to 9

Cinnamon bun 12

Large vanilla shake (fast food) 12

Tips for kicking the sugar habit
Let your taste buds adjust to less sugar

Instead of sugary drinks, squeeze fresh lemon or lime juice into water or seltzer, or add a splash of cranberry juice or lemonade.
Use half the sugar suggested in recipes. Add nutmeg, cinnamon or allspice instead.
Limit artificial sweeteners. They keep the taste of sugar "alive" in your system.

Eat regular meals and snacks

Eat every three to four hours. Sugar cravings often strike when your stomach is empty.
Include lean protein and a small amount of healthy fats. This will keep your blood sugar in check and help keep cravings at bay.

Hide the sugar bowl and go natural

Enjoy naturally sweet fresh fruit for snacks and desserts.
Focus on sweeter veggies, such as carrots, sweet potatoes and winter squash.
Spread natural peanut butter on apples or celery, or top cottage cheese with fresh fruit and nuts.
Look for xylitol, a natural sweetener, in the health food store. This natural carbohydrate is found in many fruits and vegetables. It has half the calories and carbs of regular sugar.

Next time you want to go for that sugar high, remember that a candy bar may give you an energy jolt, but the effect will be short-lived ... and not in the best interest of your health.

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Tue, Dec 2, 2008



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