Types of Sugar
Naturally occurring sugars Exactly what they sound like, these sugars are found in fruits and vegetables, whole grains such as barley, and dairy products such as milk and yogurt.
Added Sugars These are sugars we personally add to food, such as white sugar in coffee or brown sugar on oatmeal. Others are sugars added during manufacturing of a product to enhance flavor and texture or act as a preservative. These sugars are typically found in ice cream, baked goods, soft drinks, and candies.
“More than 13 percent of the average American’s daily calories comes from added sugars. That’s nearly 270 calories a day”
—Meghan Sedivy, Fresh Thyme Registered Dietitian
How much sugar do we need?
The Dietary Guidelines for Americans recommends consuming less than 10 percent of daily calories from added sugars. This breaks down to no more than 6 teaspoons of added sugar per day for women and no more than 9 teaspoons of added sugar per day for men.
How can we cut back on added sugars?
1. Drink plain water or unsweetened iced tea. For a flavor boost, add sliced strawberries, cucumber bits, or fresh herbs.
2. Eat fresh fruit and veggies as snacks, as toppings on salads, and in side dishes at dinner.
3. Swap out sugary desserts a few days a week for fruit with coconut whipped topping or a Greek yogurt dip.
4. Decrease sugar by one-fourth in your favorite dessert recipes and add spices such as cinnamon, ginger, nutmeg, allspice, and cloves. You won’t miss the sweetness with the flavorful spices!