SLU Nutrition and Dietetics Internship Blog: Cutting the sugar but saving the sweet tooth

How you can keep life naturally sweet!

By: Allie Wimmerstedt

If you are as lucky as most of us, you probably crave sugar often. Sugar is extremely addicting and can be potentially harmful for our bodies if we have too much of it. Sugar is added to a variety of foods in our western diets during processing. Added sugars go by many different names and are often times hidden in condiments, fast and processed foods, sodas, and even that latte from your favorite coffee shop.

Why is sugar so bad? Sugar is a culprit for the obesity epidemic in the United States and has been shown to lead to various chronic health conditions including type 2 diabetes, high cholesterol, high blood pressure and inflammation.

The American Heart Associated recommends women get no more than 100 calories (6 teaspoons) and men 150 calories (9 teaspoons) a day from added sugars. To put things in perspective a regular soda has on average 11 teaspoons of sugar, a coffee drink has 7 teaspoons, and flavored yogurt has 5 teaspoons. With many of these common foods and drinks in our diets high in sugar it may not be hard to believe that the average American consumes 19 ½ to 22 teaspoons of sugar a day.

As a society we are overindulging in sugar, but we don’t have to and it can even help our bodies to cut it. Studies show that decreasing sugar consumption may increase energy, stimulate brain function, keep a deeper sleep, improve skin problems, and flatten that tummy! These quick tips can help you reduce consumption of that pesky added sugar.

Replace sugary foods with whole foods. Most sugar we think of is found in sweets, treats, and all of the tasty drinks! However, there are naturally occurring sugars that are delicious and can hit the spot for that sweet tooth. Sugar is found in many fruits, vegetables, milk, and grains. So next time, try adding berries to plain yogurt and oatmeal instead of flavored yogurts and brown sugar.

Cut back on sugary drinks. Sweet drinks are a major contributor to the increased sugar consumption in American’s diets. Instead of drinking sodas, sports drinks, and fruit juices, drink water with added fruit or even fresh herbs. That crisp taste will leave you feeling refreshed and extra sweet!

Read food labels. Sugar is found in many hidden sources such as trail mix, canned soups, breakfast cereals, bread, and granola bars. Remembering to check food labels can help you become aware of the sugar content in the foods you are eating. These added sugars go by many different names such as dextrose, fructose, glucose, high-fructose corn syrup, lactose, maltose, or sucrose, just to name a few. In 2016, the FDA updated food label criteria to include added sugars. Knowing names to look for and choosing foods with no added sugar is always a good thing!

Determine your favorite sugary foods. Identifying your personal favorite sugar rich foods can help you take a step in the right direction. By acknowledging these foods and cutting back a little at a time, you can make big efforts for your health.

Make your own condiments and dressings. Always pay attention to serving sizes. Many sauces such as barbecue, ketchup, dressings, etc. have a lot sugar in small serving sizes. Making your own from scratch can be a fun and a healthier option.

Get creative with your baking. So many traditional desserts are loaded with added sugar. Stepping outside of the box and trying new recipes made with natural sugar can be one start to hitting that sweet tooth without all of the added sugars.

Follow one of my favorite recipes from Better Homes & Gardens: Cut the Sugar Magazine- for a tasty sweet treat perfect for the coming summer months!

Dessert Pizza with Banana Ice Cream

Banana Ice Cream

Ingredients:

4 medium bananas, peeled, sliced, and frozen
¼ cup refrigerated unsweetened coconut milk
2 tsp. vanilla

Directions:

Combine all ingredients in a blender. Blend until smooth.
Place in freezer while you make the crust.

Dessert Pizza

Ingredients:

2 cups crisp rice cereal
1 Tbsp. unsweetened cocoa powder
2 Tbsp. coconut oil, melted
2 Tbsp. honey
Toppings: blueberries, grapes, bananas, blackberries, raspberries, etc.

Directions:

Line a 12” pan with parchment paper.
In a medium bowl mixed rice cereal and cocoa powder. Add in honey and coconut oil. Spread combination into a 10” circle in the pan.
Freeze pan with spread for 5-10 minutes until firm.
Spread ice cream over crust to the edges and add toppings.
Freeze for 20-30 minutes then enjoy!