‘Tis the Season for Sweets! A little sugar know-how to help navigate the winter holidays and beyond
‘Tis the Season for Sweets! A little sugar know-how to help navigate the winter holidays and beyond
By Julie Adams, RD
WHAT’S THE BIG DEAL ABOUT ADDED SUGAR?
Diets high in added sugar are strongly associated with multiple adverse health outcomes. Our bodies evolved to metabolize small amounts of sugar at a time, such as those from a piece of fruit. When large concentrations of added sugars from processed foods and beverages are consumed, they trigger a rush of glucose into the bloodstream, signaling a surge in the “storage hormone” insulin. Over time, repeated blood glucose spikes can lead to diabetes, cardiovascular disease and obesity.
The American Heart Association recommends that women and children not exceed 6 teaspoons or 24 grams of added sugar; and men no more than 9 teaspoons or about 36 grams per day. Putting that into perspective, just one can of soda or 16-ounce vanilla latte has over 35 grams of added sugar. That adds up to an additional 51,000 calorie burden per year.
It’s possible to drastically reduce added sugars by consuming a whole, plant-based diet. Sugars from fruits and vegetables are preferable because they are bound with dietary fiber that slows sugar absorption. This is in addition to the plethora of nourishing vitamins, minerals and phytochemicals that support health and fight inflammation.
HIDDEN IN PLAIN SIGHT
Almost 50% of added sugars in the American diet are derived from sugar sweetened beverages such as sodas, sweet teas or coffees and sports drinks. Switch to fruit-infused water and enjoy a cup of unsweetened tea or coffee instead. Processed sweets, snacks and breakfast cereal contribute another 30% to our intake. Limiting processed foods and choosing products with no more 6 grams of added sugar per serving will lower intake.
SUGAR ALIASES
Added sugars go by many names, but they all lead to the same surge in blood glucose. Be alert to ingredients with the word “sugar,” “nectar,” “syrup,” or any ingredient ending in the letters -ose. Examples are coconut sugar, raw sugar, agave nectar, high fructose corn syrup and sucrose. Even though “natural” sweeteners such as date syrup, honey or fruit juice concentrate come with a few vitamins, minerals and phytochemicals, they also lead to similar spikes in blood sugar.
WINTER PARTY SUGAR STRATEGIES
Bring healthful appetizers such as fruit kabobs or a charcuterie board with whole grain crackers, cheese, nuts and apple slices to the next party. Don’t go hungry. Eat balanced meals with lean protein and plant-based fiber to avoid overdoing it. If drinking alcohol, think moderation and avoid pre-mixed cocktails. Opt for a wine spritzer or club soda with lime cocktail. Being mindful of added sugars throughout the year leaves room to enjoy the season. Be choosy! Reserve your sweets for the ones you truly enjoy, savoring the flavors slowly and mindfully.
BAKING WITH LESS SUGAR
You don’t have to compromise flavor to bake with less sugar. Many recipes will withstand cutting up to half the sugar without compromising flavor. Substituting whole fruit will help slow sugar absorption. Swap in moist, chewy dates, mashed banana, unsweetened applesauce or berries. One cup of unsweetened apple sauce in place of one cup of sugar saves a whopping 700 sugar calories and works especially well in oatmeal-based recipes. Try using well-dried raspberries or diced cherries in place of chocolate chips. Add flavor and texture with chopped nuts, toasted unsweetened coconut, vanilla extract, cinnamon or lemon zest. Use a mini muffin tin or smaller cookie dough scoop for built-in portion control. You will multiplying the servings and spread the joy!
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