If there’s a new villain in town, it’s sugar. That’s because a little goes a long way, but too much has been found to cause health problems.
Research shows a diet chronically high in sugar can contribute to obesity and blood sugar spikes. It can also result in a higher risk of heart attack and stroke due to sugar’s negative effects on blood pressure, inflammation, weight gain, diabetes and fatty liver disease, according to the American Heart Association.
It’s important to look on food labels for added sugars versus natural sugars. Natural sugars are found in milk (as lactose) and fruits (as fructose). Natural sugars are absorbed into the blood more slowly because the body has to break down the fiber first, which prevents a spike in blood sugar. So, while a medium banana has 14 grams of natural sugar, it also has 4 grams of fiber (and other nutrients such as potassium, protein, vitamin A, iron and phosphorus).
Added sugars include any sugar- or calorie-laden sweetener that is added to foods or beverages (such as cereal, soda, ketchup, sports drinks, candy and even some yogurts) during processing or preparation. The confusing thing is that added sugars can be manufactured, like high fructose corn syrup, or they can come from natural sources, like honey, maple syrup, brown rice syrup, sugar beets, concentrated fruit or cane sugar. The bottom line is they are still used as an added sugar, despite coming from natural sources.
How much added sugar is OK to consume? The American Heart Association’s new dietary guidelines recommend no added sugars for toddlers under the age of 2. For children over the age of 2 and women, the recommendation is a maximum of six teaspoons (25 grams), or under 100 calories per day from sugar. For men, the recommendation is nine teaspoons (36 grams), or up to 150 calories per day. Most American adults consume an average of 77 grams of sugar per day (adding up to over 60 pounds a year).
How do you know how much sugar is in food? Look on the labels. New labeling laws require added sugars to be printed on labels. The label lists total sugars, which includes sugars naturally present in food and added sugars. A line under “total sugars” lists how much added sugar is in the product and the percentage of added sugars based on a 2,000-calorie diet.
I’ve found a good way to cut back on added sugars (think cakes, cookies, pies and jam) is to substitute fruit, especially frozen fruit, for cravings. Freeze a handful of grapes or cut-up pineapple. Choose fruit spreads over jams. Use half the sugar a recipe calls for in baked goods (you’re not likely to even notice a difference). You can also try using some of the newer artificial sweeteners such as monkfruit, Sola, stevia, Swerve, Truvia and allulose.
As with salt, we can train our taste buds to crave less sugar over time.
Q and A
Q: Now that school is just around the corner, how can I get my kids to take healthier lunches to school?
A: Try to get kids invested in choosing lunch options by making a game out of meal planning. Have your kids pick fruits and vegetables by color and focus on a different color each week, or challenge them to find a fruit or vegetable in the store that they’ve never tried before. Have them choose a protein, fruit, vegetable and whole grain to include each day with their carton of milk. While a sandwich works, mixing it up keeps lunches interesting. Let them choose between string cheese, a carton of yogurt, apple slices with peanut butter, almonds, grapes, baby carrots, sliced bell peppers and hummus; the possibilities are endless. Keeping lunches cold in an insulated lunch bag with an ice pack is important. Pack as much as you can the night before to take the stress out of busy school mornings.
RECIPE
I’m always on the hunt for a quick weeknight recipe. Here’s one for coconut chicken curry (with no added sugars). It’s adapted from Hy-Vee Seasons magazine.
COCONUT CHICKEN CURRY
Servings: 6
2 tablespoons canola oil
1/3 cup sliced green onions
3 cloves garlic, minced
1 1/2 teaspoons grated gingerroot
1 large green bell pepper, seeded and cut into 1/4-inch wide strips
2 teaspoons refrigerated lemongrass paste
1 (13.5 ounce) can unsweetened coconut milk
1 cup no-salt-added chicken broth
1/3 cup red curry paste
1 tablespoon fish sauce
1 1/2 pounds boneless skinless chicken thighs
3 tablespoons fresh lime juice
1 1/2 tablespoons cornstarch
Cooked cauliflower rice or brown rice
Fresh cilantro sprigs, for garnish
Lime wedges, for serving
Heat oil in 4-quart Dutch oven. Add green onions, garlic and gingerroot. Cook over medium-low heat for 1 minute, stirring occasionally. Add bell peppers and lemongrass paste. Cook for 3 minutes, stirring occasionally. Stir in coconut milk, broth, curry paste and fish sauce. Add chicken; bring to a simmer. Reduce heat. Cover and gently simmer for 8 to 10 minutes or until chicken reaches 165 F. Remove and transfer chicken to a cutting board. Shred chicken using 2 forks and set aside. Combine lime juice and cornstarch in a small bowl; stir into curry mixture. Return chicken to curry mixture. Simmer for 2 minutes or until sauce is slightly thickened. Serve over riced cauliflower or brown rice. Garnish with cilantro and serve with lime wedges, if desired. Serves 6.
Per serving (based on using cauliflower rice): 260 calories; 25 grams protein; 11 grams carbohydrates; 11 grams fat (2.5 grams saturated); 105 milligrams cholesterol; 1 gram fiber; 4 grams sugar (0 grams added); 920 milligrams sodium.
Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. For comments or questions, contact her at [email protected] or follow her on Twitter @NutritionRd. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.