Menu Makeover: 5 Food Swaps that Save on Sugar

Article posted in: Diet & Nutrition Video

We’ve said it before and we’ll say it again: Americans eat too much sugar. Scary stuff considering excess sugar consumption is linked to cancer, metabolic syndrome, obesity, diabetes and cavities. And, a study published the Journal of the American Medical Association Internal Medicine in 2014 found that excessive sugar consumption can double your risk of heart disease related death.

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How much is too much? The American Heart Association recommends these maximums: No more than 100 calories per day for women and 150 calories per day for men.

Let’s put that in perspective: Using just one teaspoon of sugar in coffee every morning adds 16 calories daily. Three scoops will add 48 calories. And a 12-ounce vanilla flavored latte will add 108 calories worth of sugar. Which means that the American Heart Association’s recommended intake can be reached in just one cup.

Skipping the Halloween candy is easy. Laying off the late night ice cream is obvious. Even declining birthday cake is simple. But sugar is sneaky. It hides in places you would never expect. Salad dressings, condiments, sauces, beverages and low-fat processed foods can be full of unwanted calories from added sugar. (Check out this list of 11 Sneaky Sources of Added Sugar if you’re curious what other foods contain the sweet stuff).

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But the good news is, by being a mindful consumer, reading nutrition labels, and making the simple swaps outlined in the video below, you can save on sugar… a great move for your health and your waistline!


*Nutritional information taken from the USDA nutrient database and individual product sites as of 10/10/2016.