Embracing Healthy Eating
National Weight Loss Week 01/21-27, 2024
Tips for Reducing Sugar Intake and Natural Sweetener Alternatives
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Did you know about National Weight Loss Week? It's a heartwarming celebration that takes place every third week of January and has been ongoing since 1994. This special week was created with a heart for those of us navigating weight issues. It's all about encouraging us to embrace healthy eating and sustainable weight management as a part of our day-to-day lives. Remember, the event is a big cheerleader for gradual, balanced approaches to weight loss. So let's turn away from quick fixes and warmly welcome steady, positive change.
Sugar Intake Recommendations
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National Weight Loss Week is a good chance to highlight the need to watch our sugar intake. Eating too much sugar can cause health problems, including weight gain. This week, we can spread the word about the harmful effects of high sugar consumption. It's also a chance to share tips on lowering sugar intake, which can help people make healthier eating choices. This can lead to better weight control and improved health.
The American Heart Association (AHA) has set daily limits on added sugar:
Most adult women should eat no more than 100 added sugar calories daily. This is about six teaspoons or 24 grams.
Most adult men should eat no more than 150 added sugar calories daily.
Natural sugars in fruits and vegetables usually don't count towards these limits. The World Health Organization (WHO) says these sugars don't count because they are part of foods that also have fiber and important nutrients. Even though these sugars don't count towards the limit, added sugars — like those in honey, syrups, and sweetened fruit juices — should be limited. The Dietary Guidelines for Americans 2020-2025 says added sugars should be less than 10% of your daily calories.
Knowing the difference between natural sugars in whole foods and added sugars in processed foods and drinks is important. Added sugars can lead to health problems like obesity, heart disease, and tooth decay.
How is sugar bad for you
Excessive sugar consumption can have a significant impact on our health. Consuming high quantities of sugar can lead to weight gain and increase the risk of obesity. Obesity is associated with a range of health issues, including heart disease, stroke, and type 2 diabetes. Sugar also affects dental health, leading to tooth decay and gum diseases. Besides, high sugar intake can lead to inflammation in the body, affecting the immune system and leading to chronic diseases. It can also have a negative impact on our mental health, affecting mood and potentially contributing to conditions like depression and anxiety. Furthermore, studies suggest that excessive sugar intake can lead to poor nutrition, as sugary foods and drinks often replace healthier options in our diet.
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Tips for Reducing Sugar Intake
Cut-Out Sugary Drinks: Replace sodas and sweetened beverages with water, herbal teas, or sparkling water.
Limit Desserts: Minimize intake of sugary desserts like cakes, cookies, and pastries.
Watch for Added Sugars in Sauces: Check labels for added sugars in condiments and sauces; opt for homemade or lower-sugar alternatives.
Choose Whole Foods: Consume whole fruits instead of fruit juices to benefit from fiber and nutrients that aid in controlling sugar intake.
Prioritize Protein-Rich Foods: Protein-rich meals, such as fish, meat, eggs, and nuts, help reduce sugar cravings.
Read Food Labels: Identify hidden sugars in processed foods by reviewing ingredient lists and choosing products with lower added sugar content.
Opt for Unsweetened Options: Choose unsweetened versions of yogurt, cereals, and other packaged foods to cut down on added sugars.
Snack Wisely: Replace sugary snacks with healthier options like fresh fruits, veggies, or nuts.
Natural Sweetener Alternatives
There are natural sweetener alternatives that can be used in moderation. Here are a few examples:
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Stevia: Stevia is a plant-based sweetener extracted from the Stevia rebaudiana plant. The FDA approved only purified stevia and stevioside as safe to use. It is significantly sweeter than sugar, so only a tiny amount is needed. Stevia is low in calories and has a minimal impact on blood sugar levels.
Monk Fruit Extract: Monk fruit extract is derived from the monk fruit, Luo Han Guo. It is a natural sweetener without calories or raising blood sugar levels. It can be used as a sugar substitute in various recipes. Monk fruit contains antioxidants that help protect the body against damage from harmful free radicals. Antioxidants play a role in maintaining overall health and reducing the risk of chronic diseases.
Raw Honey: Raw honey is a natural sweetener produced by bees. It contains small amounts of vitamins, minerals, and antioxidants. However, it should be consumed in moderation due to its high calorie and sugar content.
Maple Syrup: Maple syrup is made from the sap of maple trees. It contains antioxidants and small amounts of minerals. Choose 100% pure maple syrup without added sugars or artificial ingredients.
Coconut Sugar: Coconut sugar is derived from the sap of the coconut palm tree. It contains small amounts of nutrients like iron, zinc, and antioxidants. Coconut sugar has a lower glycemic index than regular sugar but should still be used in moderation.
It’s important to remember that while these natural sweeteners can be used as alternatives to refined sugar, they should still be consumed in moderation. Natural sweeteners can contribute to calorie intake and affect blood sugar levels, so practicing portion control and maintaining a balanced diet is advisable.
References:
American Heart Association. (2021, November 2). Sugar 101. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/sugar-101
American Heart Association. (2018, April 17). Tips for Cutting Down on Sugar. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/tips-for-cutting-down-on-sugar
Johnson, R. K., Appel, L. J., Brands, M., Howard, B. V., Lefevre, M., Lustig, R. H., Sacks, F., Steffen, L. M., & Wylie-Rosett, J. (2009). Dietary Sugars Intake and Cardiovascular Health: A Scientific Statement From the American Heart Association. Circulation, 120, 1011–1020.
Zhang L, Pagoto S, May C, Olendzki B, L Tucker K, Ruiz C, Cao Y, Ma Y. Effect of AHA dietary counseling on added sugar intake among participants with metabolic syndrome. Eur J Nutr. 2018 Apr;57(3):1073-1082. doi: 10.1007/s00394-017-1390-6. Epub 2017 Mar 28. PMID: 28353070; PMCID: PMC6749615.
