Sugar Blues

Some of the supposed dietary dangers of sugar have been overblown. Many studies have debunked the idea that it causes hyperactivity, for example. And indulging your sweet tooth won't lead to diabetes; indeed, even people with diabetes can safely eat a sugary snack if it's factored into their meal plan.

Sugar is guilty as charged, however, for nourishing the bacteria that cause dental cavities. And while there's nothing inherently fattening about sugar, it's probably not coincidental that the nation's ongoing obesity epidemic has progressed in step with our increased sugar consumption. Americans today consume 15 percent more added sugars than they did 25 or so years ago. Over that same time, the percentage of overweight or obese adults has grown from 47 to 66 percent.

Foods that contain natural sugars, such as fresh fruit and milk, also provide essential nutrients. But many foods and beverages with high levels of added sugars have little or no nutritional value--and diets high in added sugars tend to be low in important vitamins and minerals.


SUBTRACTING ADDED SUGARS

Food labels list the amount of total sugars, but they don't distinguish between added and naturally occurring sugars. So check the ingredients list for added sugars--such as brown sugar, corn sweetener, dextrose, fruit juice concentrates, glucose, high-fructose corn syrup, honey, malt syrup, maltose, molasses, and sucrose--which are listed by order of weight.

You can wean yourself from your sugar fix by gradually reducing the amount of sugar you add to coffee, tea, cereal, and other foods. Here are some other ways to cut back:

Choose sweets that contain some needed nutrients. When you crave something sweet, opt for fruit, low-fat chocolate milk, lightly sweetened whole-grain cereal, or plain yogurt flavored with fresh fruit. Watch out for some fruit-filled yogurts, however; Breyers Smart! Low Fat Yogurt, for example, packs 28 grams of sugar, most of it added.

Swap candy for healthy snacks. Opt for dry-roasted nuts, air-popped popcorn, or baked tortilla chips.

Watch what you drink. While soft drinks account for almost half of the added sugars in the American diet, many ready-to-drink teas and juice drinks are also loaded with sugar. For healthier versions, spike water with a few ounces of strongly flavored tea, a generous squeeze of lemon, or ice cubes made of fruit juice. Or blend your own smoothies from fresh or frozen fruit, nonfat yogurt, and ice.

Cook creatively. Experiment with cardamom, cinnamon, coriander, ginger, mace, and nutmeg, which add sweetness and flavor. Muffins and quick breads can be made with 25 percent less sugar, and the sugar in applesauce and pie fillings can be cut in half. Finally, try substituting 100 percent fruit juice for honey or other liquid sweeteners.

(courtesy of consumerreports.com)