What you should know about Sugar
ADDED SUGAR ADDS ONLY CALORIES, NO NUTRITIONAL VALUE
Most people these days eat far too much added sugar in their diet. By limiting the amount of added sugars in your diet, you can cut calories without compromising nutrition. In fact, cutting back on foods with added sugars may make it easier to get the nutrients you need without exceeding your calorie goal.
According to the Mayo Clinic, ”Added sugars" are the sugars and syrups added to foods during processing. Desserts, sodas, and energy and sports drinks are the top sources of added sugars for most Americans, but many other foods contain added sugars.
Where to watch for added sugars, according to the American Heart Association:
Sports & energy drinks
Soda & soft drinks
Coffee sweeteners & creamers
Juice & fruit drinks
Breakfast & energy bars
Granola & muesli
Hot & cold cereals
Syrups and sweets:
Honey & molasses
Jelly & jam spreads
Ice cream & gelato
Sherbet & sorbet
Sweet baked goods:
Sweet rolls & breads
Cookies & pies
Donuts & pastries
Sugar goes by many different names:
Check for ingredients ending in "ose" — that's the chemical name for many types of sugar, such as fructose, glucose, maltose and dextrose. Here's a list of other common types of added sugars:
Cane juice and cane syrup
Corn sweeteners and high-fructose corn syrup
Fruit juice concentrate and nectars
Malt or maple syrup
How to avoid them:
Always check nutrition facts label and ingredients.
Limit sugary drinks and foods.
Replace candy and desserts with naturally sweet fruit.
Make items at home with less added sugars.
The American Heart Association recommended daily limit for added sugars:
9 teaspoons / 36 grams / 150 calories OR LESS
Women and kids ages 2+:
6 teaspoons / 25 grams / 100 calories OR LESS
Children under 2:
Should not consume any added sugars
Author: Erin Simpson