A spoonful of sugar makes the medicine go down...but it seems that we are consuming far more than a spoonful each day, and not necessarily for medicinal purpose.
According to the American Heart Association, Americans are consuming 22 teaspoonfuls of sugar each day! How did we reach such a high figure? What are the implications of consuming such large amounts? And how can we cut back on this sweet addiction?
Sugars are simple carbohydrates which occur naturally in certain foods and can provide high levels of energy. While most of us associate sugar with the white crystals found in the baking aisle, sugar can also be found in some unexpected sources: fruit, vegetables, dairy products, pasta, rice, bread and legumes, all contain sugar in them. Sugar comes in different forms: glucose (also known as dextrose, it’s the main sugar which circulates in our bodies); fructose (the sweetest of sugars found in honey and corn syrup and becoming increasing popular in most processed foods today); lactose (occurring naturally in dairy and milk products), sucrose (found in sugarcane, beets, honey and fruits/vegetables); maltose (also known as malt sugar); and galactose (the least sweet of all sugars).
Refined sugar is simply sugar that is separated from the stalk of a sugarcane or beet plant and processed according to specific methods. Accordingly, brown, white or raw sugar crystals are created. If used correctly, sugars can create energy for a working body. It can also be used to enhance aroma, taste, color and texture in foods, and acts as a preservative as seen in jams and jellies.
Unfortunately, sugar today is also used to over-sweeten and add taste to otherwise non-nutritive foods, such as corn syrup added to candy and soda. Chewy foods such as granola bars and sticky candy can lead to a higher level of tooth decay than other hard candy. Research has also shown that children who consume less sweet foods in their childhood have a smaller chance of contracting heart disease or diabetes as they grow older. The consumption of too much sugar has also been blamed for conditions such as hypoglycemia or low glucose levels. Some of the typical sugary food which Americans consume too much of include baked desserts like cake, cookies and pies; dairy desserts like ice-cream and frozen desserts; sodas; fruit juices, and candy.
Is cutting sugar completely from a diet feasible? It would actually be impossible to eliminate sugar completely from foods and in fact, it’s not recommended that you do so. Consuming a moderate amount is the key to maintaining a well balanced diet. The following are some ways in which to reduce the amount of sugar you consume on a daily basis:
Be label aware: Manufacturers often hide behind words. The nutrition label on any product should include the amount of sugar in it, but also remember certain words are synonymous for sugar including all the above listed sugars, and corn syrup and molasses. Other words to be careful of include malt syrup, fruit juice concentrate, honey and maple syrup, sorbitol and xylitol. "Sugar-free" means no sugar has been added. The product however may contain a lot of natural sugars or be sweetened with fruit juice (e.g. grape) concentrate.
Be list placement aware: Ingredients are usually listed in order of the amount that’s in the product. If sugar is the first on the list, chances are the product contains large amounts in it. "Reduced Sugar" or "No Sugar Added" are good labels to look out for.
Be aware of portion control: It’s hard to completely banish a certain food from your diet. The key is to eat in moderation. If you are eying a slice cake for dessert, consider skipping the fruity beverage that looks equally tempting. You may also want to share dessert with a friend or ask for a child-size portion. Keep a daily quota of sweet food and use it wisely on food you really want to eat.
Experiment to create substitutes: If you love your coffee with two sugars, consider substituting one teaspoon of sugar for a dash of cinnamon or nutmeg. Similarly, add lemon to flavor your tea instead of sugar or honey. Very often, sprinkling sugar on foods like oatmeal and cereal is a habit. By consciously using spices to flavor your food, you not only get a boost of antioxidants (spices like cloves, nutmeg and cinnamon are brimming with antioxidants), but you also reduce your sugar intake. When it comes to soda and fruit juices, try substituting them with sparkling water to which fresh lime, lemon or fruit is added. Similarly, fruit juices can be enjoyed diluted with plain or sparkling water.
Take control of the food you consume: Try dining on meals and snacks you have prepared. This way you get to monitor the amount of sugar you’re using. You can bake cakes, cookies and other treats using half the amount of sugar suggested and replacing it with fruit.
Be cautious of sugar substitutes: Like sugar, sugar substitutes provide little by way of nutritive value. Some like Aspartame have been approve by the US Food and Drug Administration. Yet often they are used as permission to consume more sweetened food than is necessary, especially in products like diet soda and sugar free candy. In drinks, sugar substitutes can actually increase hunger levels and cause greater cravings for carbs.
Never shop on a hungry stomach: If you’ve ever hit the supermarkets on an empty stomach, you’ll know how easy it is to head for the bakery section or grab a granola bar. When you’re hungry, your blood sugar levels drop and this can steer you unconsciously toward sweeter foods. Never skip meals, especially breakfast, and try shopping after you have eaten, armed with a grocery list that you stick to.
Beware of hidden sugar sources: These include simple everyday products that you may be consuming, such as chewing gum, mints, baked beans, ketchup, deli meats and even medicines like cough syrups.
In the end, most foods can be consumed, but in moderation. The same holds true with sugar. By substituting sugar filled snacks and drinks with healthier alternatives such as fresh fruit and water with a splash of lime, or herbal tea with a dash of honey, you will be satisfying your sweet tooth and maintaining a healthy, well balanced diet at the same time.
