Wednesday, September 1, 2010

Sugar, Sugar, Sugar!

According to NHANES, the largest nation wide nutrition survey, the average America consumes 10 - 30 teaspoons of added sugars each day or 40-100 grams of sugar per day! 
  • Recommendations advise sugar intake be no more than 6-18 teaspoons of added sugars daily. 
  • 1 teaspoon of sugar has 15 calories 
    • Sugar in the raw, brown sugar, and white sugar all have the same amount of calories

    Other Types of Sweeteners: 

    Sugar alcohols- contain less calories than sugar
    • They are not considered sugar free and they do effect blood sugar.
    • These are listed on food labels under the "ingredients list" and contain "-ol" at the end of their name (like mannitol and xylitol)

    Artificial sweeteners- contain the least amount of calories (less than 5 calories per serving).
    • These do NOT effect blood sugar. 
    • 3 commonly used FDA approved artificial sweeteners:                    
      • Sweet and Low- found under the "ingredients" list by the name of Saccharin 
      • Nutrasweet, Equal- found in many diet sodas as Aspartame
      • Splenda- listed as Sucralose

    What to do:
    • Buy "low" or "no sugar added" products, especially canned and frozen fruit and fruit juices.
    • Limit your intake of sweetened drinks as these tend to be very high in sugar and calories and low in nutrition. 
    • Substitute sugar for Splenda while baking (or substitute half of the sugar for Splenda).
    • Reduce the amount of table sugar you add to foods.

    Feel free to comment and share your low sugar strategies.

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