Did you know the 2015-20 Dietary Guidelines for Americans suggests eating less than 10 percent of your calories from added sugar for a healthy eating pattern, yet on average, most Americans consume more than 13 percent of calories from added sugars?
Ten percent of calories from sugar amounts to about 12 teaspoons on a 2,000 calorie diet and should be even less for small children. Research shows a lower intake of sources of added sugars are associated with reduced risk of heart disease in adults as well as a reduced risk of obesity, type 2 diabetes and some types of cancer.
Studies also show replacing sweet foods with sugar-free versions, does not help curb a sugar craving. So what is the best way to decrease the amount of sweets you crave? Reset your sweet tooth. Studies show this can be done by gradually cutting back on the amount of sweets you consume each day, as cutting out sweets completely could lead to a binge down the line. Instead of focusing on grams and teaspoons, focus on limiting products that contain added sugars.
"Added sugars" are those added during the processing or packaging of foods and may show up under many names including cane sugar, evaporated cane juice, corn syrup, high fructose corn syrup, sugars (glucose, fructose, galactose, lactose, maltose and sucrose), syrups, honey and fruit or vegetable juices. The most common sources of added sugars include beverages (soda, fruit punch, sweet coffee, energy drinks and alcohol), sweet cereals, candy, flavored yogurt and baked goods (cakes, cookies and pastries). Other foods often contain added sugars may surprise you, such as whole grain cereals and granola, instant oatmeal, frozen foods, granola bars, pasta sauce and condiments such as BBQ sauce, ketchup and salad dressings.
The grocery store is a great place to start when resetting your sweet tooth. Take the time to scan labels for added sugars and sweeteners and load your cart with healthier options. By July 26, 2018, label reading will become a little easier thanks to the FDA's updated nutrition label. FDA is now requiring grams and percent daily value of "added sugars" be included on the nutrition label, making spotting added sugars more clear for consumers.
Other ways to reduce your family's added sugar intake:
Add naturally sweet fruits and vegetables to your daily routine;
Try beverages with no added sugars, such as water, in place of sweetened beverages;
Decreasing portions of sugar sweetened beverages and limiting portions of desserts and sweets.
While limiting added sugars in the diet is part of an overall healthy eating pattern, it is just one piece of the puzzle. Work for a healthy relationship with all foods for a healthier lifestyle. Try this family friendly recipe for a hearty, healthy breakfast with the nutrients you need to start your day out on the right foot.
BANANA BREAD OATMEAL
1/3 cup oats
1 cup water
1 banana, sliced (reserve 1/4 slices for topping)
1 teaspoon vanilla extract
1/4 teaspoon nutmeg
1/2 teaspoon cinnamon
1/2 teaspoon vanilla
2 tablespoons almond milk
2 tablespoons golden raisins
3 tablespoons chopped walnuts
Dash of sea salt
In a small saucepan, add the oats, sliced banana and water. Bring to a simmer and cook until most of the water has been absorbed and oats become creamy.
Stir in vanilla, nutmeg, cinnamon, vanilla, almond milk, salt and golden raisins.
Cook another one to two minutes or until almond milk has been incorporated.
To make the caramelized banana slices for the top, melt 1-2 teaspoons of coconut oil in a non-stick skillet and add the reserved banana slices to a pan.
Sprinkle slices with brown sugar. Cook banana slices on each side until lightly browned. Serve on top of cooked oats.
Recipe from dietitiandebbie.com/banana-bread-oatmeal/
Rachel Werner is a registered dietitian at SSM Health/St. Mary's in Jefferson City. She received her Bachelor of Science in dietetics from Missouri State University in 2016 and completed 1,200 hours of supervised practice in Jefferson City through Lenoir-Rhyne University's distance dietetic internship. During her internship, Werner had the opportunity to work alongside dietitians and other nutrition and health professionals in the Mid-Missouri community. She completed clinical experience at SSM Health/St. Mary's where she was offered a position and is currently employed as a clinical dietitian.