Sweet on sugar? Try these tips to cutting back
HEALTH | Dieticians offer advice on reducing your intake
If you're like the average American, you're eating at least twice as much sugar as you should be.
New guidelines from the American Heart Association urge women to eat no more than six teaspoons of added sugar a day (about 100 calories) and men no more than nine teaspoons -- much less than the 22 teaspoons the average American consumes.
(Sun-Times file)
Why? Sugar is loaded with calories but no nutritional benefits. Too much can contribute to obesity, high triglyceride levels and other risk factors for chronic disease.
But for people who can't get through a day without cookies, candy or a can of pop, cutting back isn't easy.
Dieticians offer these tips on how to reduce sugar intake:
Don't skip meals. "You are going to be at highest risk of having a sugar craving when you are hungry," said registered dietician Dawn Jackson-Blatner, a spokeswoman for the American Dietetic Association and author of The Flexitarian Diet. "If you go long periods without eating and your blood sugar gets low, your body will try to find the quickest way to get calories, which is usually something sugary." So try not to go more than three to five hours without eating, and make sure you're getting produce and lean protein in your diet to keep yourself feeling full.
Be wary of low-fat desserts. Low-fat desserts are often made with extra sugar to preserve the flavor, said Jennifer Ventrelle, a clinical dietician at Rush University Medical Center. Pay attention to nutrition labels.
Don't completely deprive yourself. By giving yourself permission to indulge in sweets when you really want them, you won't crave them as much. Jackson-Blatner recommends this: Don't keep sweets in the house -- but when you want a cupcake or ice cream, go out for a treat (keep portion sizes small). "It decreases what I call lazy access to sweets," she said.
Try dessert-flavored teas. If you have to have something sweet, a five- to 10-calorie cup of tea flavored like a vanilla caramel truffle or creme brulee might do.
Make your own desserts. Dress up fruit, nuts and other healthy foods to satisfy that after-dinner craving for sweets (see sidebar).
Get to know stevia. Sweeteners made from the stevia plant are naturally sweet and calorie-free, making them a good sugar substitute, Ventrelle said. As with sugar, keep portions small.