16 September 2019How much sugar passes through your lips? Simple tips to cut back on added sugars
If you are still drinking regular sodas, energy drinks or flavored lattes you are not alone. Sugar sweetened beverages still account for a significant portion of added sugars in the typical American diet. A tall 12oz vanilla latte contains 15g of added sugar in addition to the 19g of naturally occurring sugar from the lactose in cow's milk. Save yourself some added sugar by ordering a plain old fashioned latte with a sprinkle of cinnamon on top. Or better yet, try an Americano with a splash of milk.
It's common knowledge that water is the healthiest beverage choice. What should you do if you aren't a fan of plain water? Try experimenting with fruit infused water. Chop up some fruit and add the chunks to a large pitcher of water or reusable bottle for a refreshing beverage with a hint of flavor. For more healthy beverage options check out: https://www.mynetdiary.com/mynetdiary-better-beverage-choices.html
Peanut butter sammy swap
I lived on peanut butter and jelly sandwiches as a kid. And yet I was eating more added sugar in this typical lunch than myself or my parents realized. Between the bread, peanut butter and strawberry jam I was getting 16g of added sugar (Peter Pan peanut butter (2g of added sugar), Smuckers strawberry jam (12g of added sugar) on 2 slices of Wonder bread (3g of added sugar). I still love this combination but I've found a way to eliminate the extra sugar. I now use sprouted grain bread (0g of added sugar) + natural peanut butter (0g of added sugar) and have found I can skip the jam completely. If this doesn't work for you, try making an open faced sandwich and place 5 fresh raspberries or 5 banana slices on each slice of bread with peanut butter. You'll be amazed, pretty soon you won't miss the jam or jelly.
Added sugars are found in a lot of packaged foods. Manufacturers add sugar to their products not only because it improves the taste but also because it impacts the product's texture, color and shelf life. Next time you are at the grocery store consider comparing your favorite items across different brands to find the one that is lowest in sugar. Common products with added sugars include energy bars, yogurt and cereal so make sure to stop on these aisles for some label reading.
Starting in 2020, it will be even easier to look at a food label and understand how much added sugar the item contains. The new food label will require food manufacturers to list total sugars per serving and then differentiate whether the sugar is coming from natural or added sources.
Cutting back on added sugars can help save you calories and make room in your diet for whole foods which contain more vitamins, minerals, and dietary fiber. If you are curious how your personal diet fares for your unique health, consider meeting with a Registered Dietitian https://www.eatright.org/find-an-expert . As nutrition experts, they can help you identify hidden sugar in your diet and develop an eating plan that will support you feeling your best as well as treat and prevent disease.
Joanna is a Registered Dietitian Nutritionist and Certified Diabetes Educator with a passion for supporting individuals as they move towards a healthier lifestyle.Have questions or comments about this post? Please feel free to comment on MyNetDiary's Community Forum or Facebook page – We would love to hear from you. And consider visiting our new Pinterest page!
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