ADDED SUGAR
The American Heart Association advises to limit the
amounts of ADDED SUGARS in your diet
Too much added sugar can lead to
high blood pressure & high triglyceride levels
RECOMMENDED DAILY
ADDED
SUGAR
BY GENDER & AGE
Women
6 teaspoons OR 24 grams
Men
9 teaspoons OR 36 grams
Children
3 teaspoons OR 12 grams
The American Academy of Pediatrics
recommends limiting fruit juice intake
7 years & under
4 - 6 oz
8 years thru teens
8 - 12 oz
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Sugar is listed under Total Carbohydrates on food labels
- The Nutrition Facts label doesn't make the distinction between natural sugars & added sugars
- Natural sugars are found in many foods, including fruit & dairy products
- Snack foods, candy & soda often have large amounts of added sugars
- To find out if a food has added sugar, you need to look at the ingredient list for added sugars
- See page on Hidden Sugars for a list of added sugars that can show up on an ingredient
label - Avoid products that have sugar or other sweeteners towards the beginning of the ingredient
list
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NATURAL VS ADDED SUGAR
- Sugar comes in two forms in foods natural or added
- Natural sugar, like lactose from milk, isn’t your big concern if you’re pre-diabetic
- Foods with natural sugars also give you fiber, protein & other beneficial nutrients
- It’s products that are full of added sugar that you want to avoid
- These foods, including baked goods, don’t typically have much to offer other than a lot
of sugar & a lot of calories - The sugar grams listed on the label include both natural & added sugar
- Read through the ingredients list to figure out if sugars have been added like these
1. Sucrose
2. Dextrose
3. High-fructose corn syrup
4. Maltose are just some of the added sugar terms you’ll see & should avoid.
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HOW TO CUT BACK ON SUGAR
- Add less sugar to foods or drinks like cereal, pancakes, coffee or tea.
- Drink sugar-free or low-calorie beverages.
- Eat fresh fruits or fruits canned in water or natural juice.
- Avoid fruit canned in syrup especially heavy syrup.
- Add fresh fruit or dried fruit to cereal or oatmeal,
- Cut the sugar called for in your recipe by 1/3 or 1/2 when baking desserts
- Use extracts like almond, vanilla, orange or lemon instead of sugar
- Use spices like allspice, cinnamon, ginger or nutmeg instead of sugar
- Substitute unsweetened applesauce for sugar in recipes using equal amounts (might need
to increase oven time)
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Hidden Sugar | Surprising Sugar Ingredients
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