EXPLOREMY LIBRARY
Food & Wine
Cut The Sugar

Cut The Sugar

Cut the Sugar

"Better Homes and Gardens® Cut The Sugar includes 100 recipes to help you easily reduce the added sugars in your diet. Recipes include low-sugar desserts, made over condiments (often time a hidden source of added sugar), high protein snacks, and well-balanced main dishes. Filled with valuable information, this issue will help you determine how much sugar should you eat, teach you how to search for hidden sources of sugar on food labels, how to clean out the excess sweets from your pantry, and how to add flavor to recipes without adding sugar. A guide to sugar substitutes answers the question, “Are sugar substitutes OK?”

Country:
United States
Language:
English
Publisher:
Meredith Corporation
Frequency:
One-off
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in this issue

1 min.
from the editor

I’ve never considered myself a fiend for sugar. I’ll choose a cheese board over a cookie plate any day— but working on this magazine has been an eye-opening look at how much sugar (specifically, added sugars) I eat in an average day. From the splash of creamer in my coffee—not to mention the sporadic “fancy” drink at the coffee shop—to my lunch salad’s vinaigrette and my happy hour go-to, I was putting away more added sugars than recommended. And that doesn’t even take into account the occasional office donut or celebratory dessert... . The daily recommendation from the American Heart Association (AHA) is 6 teaspoons (24 grams) of added sugars per day for adult women, and 9 teaspoons (36 grams) of added sugars per day for adult men. (That occasional donut…

1 min.
so what’s the big deal?

OBESITY Eating an unhealthy amount of sugar upsets the body’s natural hormone balance, affecting blood sugar levels and insulin production. Chronic elevated blood sugar levels can result in inefficient use of energy from foods and the body storing excess calories as fat. TYPE 2 DIABETES TYPE 2 DIABETES HEART DISEASE While recent history has largely pointed to fat and cholesterol as the key dietary drivers of heart disease, new findings link sugar intake with lowered levels of HDL (good) cholesterol and increased triglycerides (fat in the blood that can contribute to heart disease). In a study in which adults were fed a diet with varying levels of added sugar, those consuming the highest level of sugar saw an increase in blood pressure. CANCER Insulin production, which happens in the pancreas and is directly related to sugar intake,…

1 min.
the gain

Better brain function Although it’s fueled by glucose, your brain can suffer with too much sugar. A study in Neurology suggests high levels of glucose may decrease memory and alter the structure of the brain’s memory center, the hippocampus. Clearer skin 2010 and 2014 studies reported in Clinical Dermatology indicate sugar affects the body’s ability to repair and maintain the dermis layer of the skin, upping the potential for wrinkles over time. Lower sugar intake may beget clearer, more youthful skin. Increased energy A 2010 review of studies published in the Nevada Journal of Public Health that focused on the link between simple-carb intake (aka sugar intake) and fatigue shows improved energy levels with decreased sugar intake. More research is needed to better understand cause and effect. Deeper sleep A 2016 study from the Journal of Clinical…

2 min.
caloric sweeteners

a.HONEY* comes in minimally processed raw and pasteurized, filtered types. b. PURE MAPLE SYRUP* (not to be confused with pancake syrup) is made by cooking down sap tapped from sugar maple trees. c. COCONUT SUGAR* is made from the sap of coconut palm plants cooked down until the water evaporates. d. “RAW” SUGAR, TURBINADO & SUCANAT is coarse, minimally refined cane sugar. e. MOLASSES* is the byproduct of processing white sugar from cane or sugar beet plants. f. WHITE SUGAR is made by extracting juice from sugarcane or sugar beet plants. g. BROWN SUGAR is made by adding molasses back into refined white sugar. h. AGAVE NECTAR comes from the agave plant. i. CORN SYRUP & HIGH FRUCTOSE CORN SYRUP are both made from corn syrup (corn syrup is almost completely glucose; HFCS is a blend of glucose…

1 min.
go low

5 PERCENT OF SUGAR The World Health Organization (WHO) advises no more than 10 percent—and ideally less than 5 percent— of total calories per day should come from added sugars. 5 percent of a 2,000-calorie diet = 6 teaspoons (24g) added sugars 9 # OF TEASPOONS OF ADDED SUGAR ADULT MALES SHOULD CONSUME PER DAY, according to the American Heart Association (AHA). 9 teaspoons (36g) = approximately 150 calories 6 # OF TEASPOONS OF ADDED SUGAR ADULT FEMALES SHOULD CONSUME PER DAY, according to the AHA. 6 teaspoons (24g) = approximately 100 calories 6 # OF TEASPOONS OF ADDED SUGAR CHILDREN SHOULD CONSUME PER DAY depending on age and calorie needs, according to the AHA. 6 teaspoons (24g) = approximately 100 calories…

1 min.
the plan

1 Mark the Sugar Bombs, below, that you consume regularly (daily or multiple times a day). If you have more than two items flagged, start with two you want to tackle first. For one week, eat and drink normally, but cut out those two sugar-filled items. 2 After a week, revisit your list and cut out an additional two items. Week by week, repeat until you’ve completely cut out foods and drinks on our list of Sugar Bombs. 3 It’s time to attack the added sugar that’s lurking in most processed and packaged foods—aka Sneaky Sweets (page 10). 4 Identify the top three foods from the Sneaky Sweets (page 10) list you eat most often. Much like the Sugar Bombs, cut out the first three items for one week. Try no-added-sugar purchased sauces,…