The Lowdown on Sugar

Tiny Tummy Tips, Issue #70: Sugar- How Sweet it Is

The holiday season is fast approaching….

…so riding on the coat tails of Halloween, I thought it appropriate to keep talking about SUGAR!

Naturally Occurring Sugar vs Added Sugar

• Sugar that’s found NATURALLY in food like milk, fruit, and vegetables, is called “natural sugar.” Don’t worry about these sugars. They DON’T need to be avoided like the plague.

Fruit in particular often gets a bad wrap because it has sugar. But the sugar is wrapped up with fiber and protective nutrients called antioxidants. And it’s very unlikely you overeat fruit because it’s so filling.

I’ve YET to meet someone who is overweight from eating too much sugar from fruit!

• ADDED sugar is another story. Added sugar is sugar that’s been added to a food or drink after it’s been produced.

For example: a serving of sweetened green tea may have 24 grams of added sugar! (4 grams = 1 teaspoon, so that’s 6 teaspoons of added sugar).

Soda is even worse with 40 grams of added sugar (10 teaspoons) per 12oz can.

WORRY ABOUT ADDED SUGAR!

Because…

… A diet high in ADDED sugars can increase your risk of developing prediabetes, type 2 diabetes, chronic inflammation, high blood pressure, and of course, obesity.

There are even studies that have shown a diet high in added sugar makes you 3x as likely to die from heart disease and fatty liver disease!!!

To Identify Added Sugars:

1) Look at the Nutrition Label for “Added Sugars”
2) Look at the Ingredients List

Beware: Sugar by Any Other Name is Just as Sweet

Be on the lookout for the many other names of added sugars:

• Corn syrup
• High fructose corn syrup
• Rice Syrup
• Cane sugar
• Confectioner's sugar

-AND-

• Turbinado sugar
• Raw sugar
• Brown sugar
• Honey
• Molasses

-Even-

• Agave nectar
• Juice concentrates
• Maple syrup
• Ingredients ending in “-ose”:glucose, fructose, maltose, dextrose, sucrose

How Much is OK?

Did you know:

The average American consumes 77 grams of added sugar per day! That’s definitely too much!

Wondering how much is “ok” to have?

The American Heart Association recommends that adults limit added sugars to:

• Men: No more than nine teaspoons (36 grams or 150 calories) per day

• Women: No more than six teaspoons (25 grams or 100 calories) per day

Surprising Sources of Added Sugar

• Yogurt
• Energy Bars
• Ketchup
• Pasta Sauce
• Salad Dressing
• Bread

The Take-Home

READ LABELS!

Keep in mind 4 grams sugar = 1 teaspoon

Stick to The American Heart Association recommendations. (Of course, less is always better too):

• Men: No more than nine teaspoons (36 grams or 150 calories) per day

• Women: No more than six teaspoons (25 grams or 100 calories) per day

You've Got This!!

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In Health,

Suzette Kroll, RDN
BariatricDietGuide.com

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