The Facts About Sugar

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Do you know how much sugar you eat in a day? It can be shocking. Added sugar does not contribute nutrients to our bodies, but sugar Stack of White Sugar Cubeswill add many calories that can result in weight gain and reduced heart health, just to name a few.  Learn the facts and make some adjustments in your daily intake of sugar.

Daily intake recommendations made by the American Heart Association:

Women – no more than 100 calories which is equivalent to 6 teaspoons or 24 grams

Men – no more than 150 calories which is equivalent to 9 teaspoons or 36 grams

Hidden sugar in healthy foods:

  • Tomato sauce
  • Oatmeal
  • Cereal
  • Protein bars
  • Granola
  • Dried fruit
  • Salad dressing
  • Yogurt
  • Bread

Here are some of the more obvious culprits to added sugar in our diets:

  • Soda
  • Fruit juice
  • Sports drinks
  • Baked goods
  • Ice cream
  • Candy

Sugar goes by many names, so pay attention to those food labels

  • Fruit juice
  • Fruit juice concentrate
  • Cane juice
  • Cane syrup
  • Cane sugar
  • High fructose corn syrup
  • Corn sweetener
  • Simple syrup

Fit tips to reduce sugar in you diet:

  • Drink water, unsweetened tea or other calorie free drinks instead of sugary soda, juice or sports drinks
  • Choose 100% fruit juice instead of juice that’s loaded with sugar. Better yet eat a piece of fruit instead
  • Select your breakfast cereals and prepackaged oatmeal carefully. Go for those that are low in sugar.
  • Fresh fruit is a healthy and low sugar alternative to ice cream, cookies and cakes. If you need to dress it up add a small amount of whipped cream
  • When shopping for yogurt check out the label You may be shocked to find out many brands contain 20-30 grams of sugar! There goes your daily recommended intake of sugar. Choosing plain yogurt and adding your own fruit is a great alternative.
  • Jams, jellies, or preserves can be loaded with sugar to make them taste better, but fortunately there are “no sugar added” options as well as whole fruit options

Send me a comment and let me know your tips on reducing your sugar intake.

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