SUGARThe good, the bad, the artificial

Added Sugar

• All sugars used as ingredients in processed and prepared foods

• Sugars eaten separately or added to foods at the table

• Fruits & Veggies

• Dairy

Sugar found naturally in foods

23teaspoons

Actual added sugars consumed by average American per day

1. Reduce overly processed or packaged “foods”

2. Scrutinize food labels3. DIY4. Go artificial???

10 ¼ teaspoons

2 teaspoons

1 3/4 teaspoons

5 ½ teaspoons

19 ½ TEASPOONS

Dinner

Lunch

Afternoon Snack

Breakfast

=

AKA: Sugar

4g =

1

Fiber ≥ 5gCarb:Sugar ≥ 4:1

DIY

• Choose recipes with little or small amounts of added sugar

• Ready-made sauces such as sweet and sour, honey garlic, & ketchup, contain sugar. Use them less often and in smaller amounts.

• Flavor foods with spices, herbs, lemon or vinegars instead of bottle sauces

• Make your own marinades and dressings

• Reduce sugar in any recipe by ¼ to ½

• Add extra vanilla or other extracts

• Replace sugar with equal parts unsweetened apple sauce

• Add fresh fruit like berries and pureed extra ripe bananas

• 1 cup of white sugar = 1/3 cup brown sugar

• 1 cup of white sugar = ¾ cup honey (+ decrease liquid by ½ cup per 1 cup honey used)

• Top with plain Greek yogurt instead of icing or ice cream

Cooking with less sugar Baking with less sugar

1. Reduce overly processed or packaged “foods”

2. Scrutinize food labels3. DIY4. Go artificial???

Is it safe?

FDA Approved Sugar Substitutes

• Saccharin (Sweet’N Low)• Aspartame (Nutrasweet or Equal)• Acelsulfame potassium (Sunett, Sweet One)• Sucralose (Splenda)• Neotame (Newtame)• Advantame• Steviol glycosides (Truvia, Purevia)• Luo Han Guo fruit extracts (Monk Fruit)

Is it effective?

Artificial Sweeteners May Change our Gut Bacteria in Dangerous Ways….

LESSIS

MORE(MORE OR LESS)