How Much Sugar is Healthy?
Sugar consumption in America has gone up 28% between 1983 and 1999, according to Center for Science in the Public Interest. Sugar is an additive in much of our processed food. The USDA recommends that 10% or less of our daily caloric intake be in the form of discretionary calories (extras/ solid fat, added sugar or alcohol). A 12-ounce can of soda has enough sugar to fulfill the USDA guideline for 10% or less of our calories coming from discretionary calories. (For more information on discretionary calories visit: www.MyPyramid.gov.)Use Nutrition Labels to Measure Your Sugar Intake
How much sugar is in your diet? Read the nutrition label on the foods you eat. The label will tell you how many grams of sugar in a serving. Multiply the number of grams by four and that is the number of calories from sugar per serving. Learn more about nutrition labels on this site: http://kidshealth.org/kid/stay_healthy/food/labels_p2.htmlSome popular foods and percentage of calories coming from sugar based on a 2000 calorie diet:
12 oz. Regular soft drinks – 6-9% sugar calories
8 oz. Vanilla yogurt – 7% sugar calories
8 oz. nonfat soft serve ice cream – 10% sugar calories
6.8 oz. Apple juice box – 4% sugar calories
8 oz.1% low fat Chocolate milk – 5% sugar calories
Classic cinnamon roll – 11% sugar calories
Know how to Recognize the Different Types of Sugar in Foods
Read the ingredient lists for the foods you are eating. The following are all types of added sugars: brown sugar, corn sweetener, corn syrup, dextrose, fructose, fruit juice concentrates, glucose, high-fructose corn syrup, honey, invert sugar, lactose, maltose, malt syrup, molasses, raw sugar, sucrose, sugar, syrup.Sugar Can Affect Depression and Anxiety
For those of you on the Attacking Anxiety and Depression program, try decreasing the amount of sugar in your diet. Try taking as much simple sugar out of your diet as you can for two weeks as a test. The first few days you may get cranky from the changes to your system. Record your symptoms of anxiety and depression in a food journal. If you find a positive result then continue to avoid sugar.Alternatives to Sugary Snacks
We know we should stay away from snacking on junk food when we feel low or anxious, but what should we snack on? Try exchanging simple sugars for complex carbohydrates (for example, whole grains, potatoes, and beans) combined with a protein source. Beef, chicken, fish, beans, and dairy products are all examples of protein sources. For example, instead of a high sugar cereal try oatmeal or shredded wheat with ½ banana and milk. Some healthy snacks include: 1 oz. cheese with 1 serving of wheat crackers, a handful of nuts, or ½ a turkey sandwich.Low Sugar Snack Options
Here are some low sugar recipes to try that will help control cravings and boost your energy.Fruity Soy Shake
2 servings
1 cup soy/cow’s milk
1 banana
1 cup frozen berries
½ -10.5 oz. Package soft silk tofu
1-2 tablespoons honey
½ teaspoon vanilla extract
Mix in a blender until smooth.
Per Serving: 157 calories; 8g protein;
5 g fat; 24g carbohydrates; 5 g fiber
Hummus
From Vegetarian Times Low-Fat & Fast
1 serving = ¼ cup
40 serving’s total
2 -15 oz.. Cans garbanzo beans, rinsed and drained
¼ cup fresh lemon juice
2 tablespoons chopped fresh parsley
2 tablespoons water
1 tablespoon olive oil
1-2 cloves garlic, minced
¼ teaspoon cayenne pepper
Combine all ingredients in food processor or blender. Process until smooth, scraping sides as necessary. For a thinner consistency, add more water. Serve hummus with pita wedges or raw vegetables.
Per serving: 116 calories; 4g protein; 4g fat; 20g carbohydrates;
4g fiber
