Hi friends! I read this article recently, written by @juliaoftoronto for Vox titled How the sugar industry has distorted health science for more than 50 years. While I’m not surprised by the information coming out about how the sugar industry has manipulated scientific research, I am saddened that this is just one more example of how industry and $$$ mean more than human health.
But now that we know, what does a regular person without a personal chef do to try and cut down? I would love to be strong-willed enough to eliminate sugar for my diet altogether but my complete lack of self-control when it comes to food is a major hurdle. Also, in case you didn’t notice, EVERYTHING in the supermarket seems to have added sugar. It’s absolutely nuts. Some nuts have added sugar! Check the nutrition labels on pretty much everything you have in your pantry.
How to interpret Nutrition Facts labels?
- 1 gram of sugar equals 4 calories
- 4 grams of sugar equals 1 teaspoon of sugar
What are some of the surprising and not surprising sources of added sugar?
- Sugary drinks (for example, soft drinks, sports drinks, energy drinks, and juice)
- Desserts & Sweetened Yogurt
- BBQ Sauce & Ketchup
- Spaghetti Sauce
- Granola & Dried Fruit
- Instant Oatmeal
- Protein Bars
- Flavored Popcorn
- Frozen Meals
Sugar goes by several sneaky names
- High fructose corn syrup
- Dried cane syrup
- Sucrose (or any word ending in “-ose”)
- Brown rice syrup
- Maple syrup (Sorry, I can’t give up Sunday pancakes)
A few tips to help reduce your intake
- Buy foods that specifically say “unsweetened”
- Satisfy some of your cravings with fruit with actual natural sugars
- Seltzer water instead of soda (a personal favorite of mine, I only buy and stock seltzer water in my fridge)
- Avoid as much processed food as you can, processed foods are typically high in sugars (and other things that aren’t good for you)
- Stay away from condiments such as ketchup or sweet chili sauce, which are very high in sugar (up to 30%).
Please share your tips and tricks to reduce sugar in your diet!