Oh, how we love our sugar. Did you know that the average American consumes about 17 teaspoons of added sugar each day? Seventeen! That’s equivalent to 119 in a week, or put that on a scale and weigh it out and you are eating more than a pound of sugar every week!
Too much sugar in your diet may not only lead to unwanted weight gain, but also to increases in your risk of diabetes, cancer and heart disease.
The American Heart Association Recommends: Limit added sugars to no more than 100 calories a day (6 teaspoons) for most women and no more than 150 calories a day (9 teaspoons) for most men.
This means that men are consuming about double what they should be and for women, triple!
In addition to the foods shown here, sugar is found in many other products as well. A quick glance at the Nutrition Facts Label will blow the whistle on them, as the amount is required by the Food and Drug Administration (FDA) to be listed. Another way to quickly spot them is to look at the list of ingredients, which is also required. Added sugars might show up as molasses, cane juice/syrup, or fruit juice. Be sure to also watch out for ingredients that end in “-ose” like fructose or sucrose.
There, there… wipe those tears away, no need to despair! Though you are able to consume added sugars in the foods you eat without even thinking; just as easily, you can reduce your added sugar intake with a few conscious swaps.
Soda is a huge culprit when it comes to added sugar in the American diet. Although the numbers have declined steadily since the late 1990’s, as of November 2021, IBISworld reports that the per capita soft drink consumption in the United States is 39.6 gallons. If you want an alternative to sugar-laden carbonated beverages, swap them with sparkling water. You can even drop fruit, such as berries or citrus slices into your water for an added flavor burst. If you can forgo the carbonation, infused water is another healthy beverage alternative. Make it with any natural ingredients that appeal to you such as basil and strawberries, or mint. Even cucumbers will take your water up a notch. Just have a pitcher always ready and waiting for you in your fridge. You can still have juice on occasion, just be sure to opt for unsweetened.
Make your own salad dressing and sauces, with a few simple ingredients and not only can you reduce added sugars in these tasty condiments, but you’ll also eliminate other additives and preservatives from your diet. Yogurt, which is always thought of as a healthy food, if flavored, is loaded with sugar. Switch to adding fresh or even frozen fruit to plain yogurt and it really IS healthy. Want something sweet, but don’t want to jump through hoops? Super simple; eat a juicy orange, a handful of fresh berries, a crisp apple, a fleshy peach or nectarine, or summer ripe watermelon. If you want to go tropical, opt for a mouthwatering mango, sweet like candy kiwi, or tangy Hawaiian pineapple. There are so many options available to us; I encourage you to try something new, it just may become your new favorite dessert.
Be informed and make smart choices and you truly can enjoy a long, healthy and SWEET life.
Contributing writer Denise Lum is a Health and Fitness Coach raising her family in Alameda. Contact her via [email protected] or FitnessByDsign.com. Her writing is collected at AlamedaPost.com/Denise-Lum/.
