Sugar consumption is on the rise and the majority of the population far exceeds the recommended intake, according to the American Heart Association. It is a naturally occurring substance in many foods and is added to other foods to enhance taste. Completely eliminating sugar from your diet is not a realistic goal, nor is it necessary. However, many people may need to cut sugar consumption from their diet for a variety of health reasons. Consult with your registered dietitian for the a full list of low-sugar foods and healthy alternatives.
Sugar Effects
Sugar in small amounts is not harmful, but it provides no nutritional value and adds empty calories to a person's diet. Many individuals consume more sugar in their diet than they even know. This can often to lead to an excess sugar consumption, which can ultimately affect health. MayoClinic.com notes that too much sugar can lead to tooth decay, poor nutrition, weight gain and elevated triglycerides.
Sources
Sugar is found naturally in fruits, vegetables, honey and dairy products. These are food sources that provide natural sources of sugar as well as other essential nutrients. Sugar is also added to many packaged foods and beverages. Some common examples include syrups, candy, cakes, cookies, soft drinks and fruit juices. These food sources typically provide little to no nutrients but excess amounts of sugar. If you read labels carefully, you will find that many processed foods also contain refined sugar. Sugar can be found in many breakfast cereals, peanut butter, microwaveable meals and various salad dressings and sauces. In these foods, sugar can be found under different names such as maltose, cane syrup, dextrose, sucrose or high-fructose corn syrup.
Recommendations
In general, the American Heart Association, or AHA, recommends for men to consume no more than 150 calories, or 9 tsp., of sugar daily. For women, the AHA recommends only 100 calories, or about 6 tsp. of sugar every day. A typical non-diet soft contains 8 tsp. of sugar and nearly 130 total calories. Aim for a diet that is rich in fresh fruit, vegetables, whole grains, low-fat dairy and lean meats and fish.
Considerations
Replace sweetened beverages and soft drinks with sugar-free, diet or low-calorie beverages. Consume fewer baked goods such as muffins and cookies and replace them with healthier food options such as vegetables, fruit, low-fat yogurt and whole grain crackers. Limit the amount of sugar you add to foods or replace them with artificial sweeteners that add no calories. You can enhance the flavor of foods using many spices such as ginger, cinnamon or nutmeg. A variety of fruits such as berries, raisins, bananas and cherries can add sweetness to many dishes and recipes without adding extra table sugar. If a baking recipe calls for sugar, add about half the required amount or replace with flavorful extracts such as almond, vanilla or orange.
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