Obesity is at epidemic proportions and just who is to blame is tough
to say. Fed Up, a new documentary
from Katie Couric and Stephanie Soechtig, takes on the government and the food
industry in a potent expose’ on the amount of sugar in our food supply and how
it is fueling the obesity epidemic in our country. The film has created quite a
bit of controversy, and while sugar may not be solely to blame for obesity, you
may be shocked to learn just how much you are actually eating.
Sugar Shockers
Sugar is a carbohydrate found naturally in many foods from the lactose
in milk to the fructose in fruit and honey. In fact, we need some sugar in our
diets to fuel our muscles and feed our brains. But in our society of
convenience, people rely on packaged and processed foods, foods that are loaded
with added sugars supplying extra calories we just don’t need. A high intake of
processed sugars causes our blood sugar to shoot up, giving us quick energy
followed by a slump, which leaves us tired and craving more sugary foods. It’s
a vicious cycle that could lead to obesity, tooth problems, heart disease, and
not-so-healthy eating habits.
What’s My Daily Allowance?
The World Health
Organization recently dropped its sugar intake recommendations from 10 percent of
your daily calorie intake to five percent. For a normal weight adult, that’s
about 25 grams or six teaspoons per day. And that’s the TOTAL sugar including
both naturally occurring sugars as well as sugars added to foods during
processing. Unfortunately the current food label doesn’t distinguish
between added and natural sugars so the best way to cut added sugars out of
your diet is to limit processed foods as much as possible and to satisfy your
sweet tooth with fruit.
Spot the Hidden Sugar
One thing is for sure, just because a product has a nutrition-oriented
statement on the package like “whole grain” or “25% less sugar” doesn’t mean it
still doesn’t contain a shocking amount
of sugar. For example, seemingly healthy foods like Fiber One Muffin Mix or
Quaker Oatmeal to go have 15 grams and 19 grams of sugar respectively, per
serving.
Look on the Label
Check the ingredient list for anything ending in “ose” (dextrose,
glucose, sucrose, maltose, fructose) – these are all forms of sugar as are the
following:
·
Brown sugar
·
Corn sweetener
·
Corn syrup
·
High fructose corn syrup
·
Fruit juice concentrates
·
Honey
·
Invert sugar
·
Malt sugar
·
Molasses
·
Raw sugar
·
Syrup
·
Rice syrup
·
Agave
Keep in mind that the higher up the ingredient list, the more sugar
the product contains.
Alternatives to Sugar
When reading labels it’s also good to know your substitutes. For
example, sugar alcohols like xylitol, sorbitol and mannitol occur naturally in
small amounts in fruits and are often used in low-calorie products to provide
sweetness but with fewer calories.
There are also a number of FDA approved no-calorie sweeteners
on the market including: neotame, saccharin, aspartame, acesulfame potassium,
and sucralose, which are all chemically based; and two plant/fruit based
alternatives: one made from extracts of the leaves of the stevia plant, and one
made from extracts of the Swingle fruit, also known as Luo Han Guo or monk
fruit.
Ways to Cut Down on Your Sugar
Making a few simple adjustments to your diet can go a long way towards
reducing the amount of added sugars in your diet. But you also want to limit
the amount of sugar you add at the table, whether it’s table sugar (4 grams of
sugar per teaspoon), maple syrup (4 grams per teaspoon), or honey (5.6 grams
per teaspoon). Use the following list to cut down on the hidden sugar in your
diet:
·
Avoid low-fat “diet” foods, which tend to replace fat with sugar.
Instead, have smaller portions of the regular version.
·
Stick to one glass of fruit juice a day (or dilute it) and keep sweet
drinks like soft drinks and alcohol for special occasions. Enjoy herbal teas or
water with slices of citrus fruit.
·
For a pick me up, have a piece of whole fruit sliced into plain yogurt
instead of choosing fruited yogurt.
·
The amount of sugar in most recipes can usually be cut in half without
affecting the product. Or try baking with stevia instead.
You don’t need to totally eliminate sugar from your diet, but there is
no doubt that much of our food supply is loaded with extra calories that we
just don’t need. Stay within your recommended sugar intake and balance it by
eating plenty of vegetables, fruits, lean protein, low-fat dairy and whole
grains, and get regular physical activity. And if you make a practice of
eliminating or limiting processed foods as much as possible you won’t spend as
much time staring at food labels and counting sugar grams.