Eat Better, Feel Better: Tips for Reducing Sugar

Eat Better, Feel Better: Tips for Reducing Sugar
Jes Gallagher
Foods with hidden sugars in them, cereal, granola bars, soda etc.

Studies have shown that when consumed in excess quantities, sugar can lead to obesity, Type 2 diabetes, and heart disease. No one wants to see that kind of prognosis, but who doesn’t want to enjoy the occasional pumpkin-spice latte or slice of birthday cake?

Finding Added Sugars in Common Foods

It helps to know where sugar is hidden. The top sources of sugar in an average diet are soft drinks, fruit drinks, cereals, cookies, cakes, candy, and most processed foods. Some people have the willpower to minimize servings of that stuff or abstain for long stretches. But what’s concerning about the perils of sugar is that it’s not just the obvious treats that pack a punch of the sweet stuff. Added sugars are found in foods most people wouldn’t view as sweetened, staples such as soups, yogurts, bread, cured meats, and ketchup.

People think they’re eating and drinking relatively healthy foods and drinks—especially if they’re staying away from ice cream—but they’re probably still consuming added sugars that will affect health, today and tomorrow.

Know Your Daily Recommended Sugar Intake Numbers

The American Heart Association (AHA) recommends limiting the amount of added sugars to no more than half of your daily discretionary calories allowance. For most women, that means no more than 100 calories per day, or about 6 teaspoons of sugar. For men, it’s 150 calories per day, or about 9 teaspoons.

Nutritional Facts Labels & Sugar

It’s important, for good health’s sake, to have an idea of the sugar you consume. Get in the habit of looking at the “Nutrition Facts” panel on food and drink packaging to see the amount of natural sugar as well as the amount and type of added sugars. As AHA advises, sugar has many names, including maltose, sucrose, high fructose corn syrup, molasses, cane sugar, corn sweetener, raw sugar, syrup, honey, and fruit juice concentrates.

There are four calories in one gram of sugar. To pick on a popular soda that comes in a 12-ounce red can, that amounts to 39 grams of sugar in one soda, which contribute 156 additional calories. But it’s easy to pick on soda, so consider the added sugar in what is widely viewed as a healthy food: yogurt. Flavored yogurts typically have about 24 grams of sugar in a six-ounce serving, carrying 96 additional calories. It’s no wonder obesity, diabetes, and heart disease are byproducts of excessive sugar consumption.

Tips for Reducing Sugar Intake

To start reducing sugars, consider taking several steps, either immediately or as quickly as your palate allows:

  • Reduce your use of table sugar, not just the powdered stuff but also honey, molasses, and maple syrup.
  • Reduce sugar servings when baking sweets. Try reducing the sugar in a recipe by one-third or one-half. You probably won’t notice the reduction. Also, consider extracts such as almond, lemon, orange, and vanilla for flavor.
  • Eliminate soda.
  • Spice it up! Sprinkle allspice, cinnamon, ginger, and nutmeg on foods.
  • Make sure the packaged foods you purchase are unsweetened. Choose unsweetened varieties of almond milk, coconut flakes, and cranberry juice, for example.

With holiday season coming, it can be tough to resist sweets. But monitoring your daily sugar intake and taking steps toward reducing it will go a long way toward bringing good health. Eventually, you won’t miss sugar, and your body will thank you

Sources

“Added sugars”, “Sugar 101,” “Tips for cutting down on sugar,” American Heart Assocation, www.heart.org

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Contributor
Albert McKeon
Tags
sugar
sugar-free
labeling / certification
diet / nutrition

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Quinoa & Sesame Ginger-Crusted Salmon

Quinoa & Sesame Ginger-Crusted Salmon
Prep Time
10 minutes, plus 15 minutes cook time
Number of Servings
Serves 4
Ingredients
Directions
  1. Preheat grill to 350° F.
  2. In the Organic Quinoa Q Cup place sesame seed oil, soy sauce, ginger powder, lime juice, lime zest, and [q:1/2] cup of hot water.
  3. Stir, cover with lid, and steep for 5 minutes.
  4. Combine with cilantro, scallions, and sesame seeds.
  5.  Place [q:1/4] cup on salmon fillet, skin side down.
  6. Place on grill and cook for 8 to 10 minutes.
  7. Serve and enjoy!
Nutrition Info
305 Calories, 20 g Protein, 26 mg Cholesterol, 30 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 4 g Fiber, 12 g Total fat (2 g sat), 71 mg Sodium, [nutrition:5] Vitamin B12, Phosphorus, [nutrition:4] Vitamin B6, [nutrition:3] Vitamin B3 (niacin), Vitamin D, Magnesium, [nutrition:2] Vitamin B1 (thiamine), Folate, Iron, Zinc, [nutrition:1] Vitamin B2 (riboflavin), Vitamin E, Vitamin K, Calcium, Potassium

Sugar-Free Bite Sized Brownies with Strawberries

Sugar-Free Bite Sized Brownies with Strawberries
Prep Time
20 minutes
Number of Servings
16 pieces
Ingredients

Sugar Free Brownie

  • [q:1/2] stick butter, cut into large pieces
  • [q:1 1/2] cups Lite&Sweet
  • 1 tsp vanilla extract
  • 3 large eggs
  • [q:1/2] cup unsweetened cocoa powder
  • [q:1/2] tsp salt
  • [q:1 1/2] cups all-all-purpose flour
  • [q:3/4] tsp baking powder
  • [q:1/2] tsp baking soda

Sugar Free Whipped Cream

  • 1 cup of heavy cream, chilled
  • [q:1/4] cup of powder Lite&Sweet

Strawberry Topping

  • 1 cup sliced fresh strawberries
  • Shaved Chocolate (optional)
Directions
  1. Preheat oven to 350 degrees. Line with parchment paper or grease an 8-inch square baking pan.
  2. Using an electric mixer, beat butter, vanilla, and Lite&Sweet until combined and creamy in medium to high speed for 2 minutes.
  3. Add eggs one by one, whisking slowly until well combined. Whisk cocoa powder and salt.
  4. Fold in flour, baking powder, and baking soda until combined. Pour batter into prepared pan.
  5. Bake for about 30-35 minutes or until toothpick inserted into the center comes out clean with moist crumbs.
  6. Let cool in pan on a wire rack for at least 15 minutes.
  7. Carefully remove brownie using a spatula or by lifting with the parchment paper. Let it cool completely and cut in 4 pieces then in 4 small squares to make the brownie bite.
  8. Shortly before serving brownie, using a high-speed blender or food processor, process the Lite&Sweet for 1-2 minutes until the granules are powdered fine.
  9. Next combine cream and Lite&Sweet in a bowl using an electric mixer whisk on medium to high speed until soft peaks form, 2-3 minutes.
  10. Right before serving place a tablespoon of whipping cream over each brownie along with quarter pieces of strawberries.
  11. Using a vegetable or cheese grader shave some chocolate on top and serve.

No Sugar Added Apple Butternut Squash Soup

No Sugar Added Apple Butternut Squash Soup
Prep Time
25 minutes
Number of Servings
6 to 8 bowls
Ingredients
  • 2 tbsp unsalted butter
  • 1 medium onion, diced
  • 1 butternut squash (2 lbs), peeled, seeded, and chopped
  • 4 red or golden apples, peeled, cored and chopped
  • 2 tsp course salt
  • [q:1/8] tsp cinnamon
  • Dash of ground cloves
  • [q:1/2] tsp ground coriander
  • [q:1 1/2] tsp ground cumin
  • [q:1/4] tsp cayenne pepper
  • [q:1/2] tsp ground ginger
  • [q:1/4] tsp freshly ground black pepper
  • 2 cups low-sodium chicken or vegetable stock
  • 2 cups water, plus more if needed
  • Chives for garnish (optional)
Directions
  1. Melt butter in a large saucepan over medium heat. Add onion, cook, stirring occasionally until it begins to soften, about 4 minutes. Add squash, and cook, stirring occasionally, until soft, about 10 minutes.
  2. Add apples, salt, cinnamon, cloves, cumin, coriander, ginger, cayenne, black pepper, stock, and the water (just enough to cover). Bring to a boil. Reduce to a simmer, and cook until vegetables are soft, about 30 minutes.
  3. Puree in batches in a food processor or blend until smooth, and return to saucepan. Heat over low, thinning with more water if necessary. To serve, ladle into bowls, garnish with chives or diced apples and sour cream if desired

Sugar-Free No-Bake Peppermint Cheesecake

Sugar-Free No-Bake Peppermint Cheesecake
Ingredients

Crust

  • [q:1 1/4] cup almond flour
  • [q:1/4] cup cocoa powder
  • [q:1/4] cup Lite&Sweet
  • [q:4 1/2] tbsp butter, melted

Peppermint Cheesecake

  1. 2 8 ounce packages cream cheese, softened
  2. 1 cup Lite&Sweet
  3. [q:1/2] cup sour cream, room temperature
  4. 2 tbsp whipping cream, room temperature
  5. 1 tsp peppermint extract
  6. [q:1/2] tsp vanilla extract
  7. Red food coloring to taste (use natural food coloring if possible)

Topping

  • 1 cup whipping cream
  • 2 tbsp Lite&Sweet (powdered works best)
  • [q:1/2] tsp vanilla
  • 1 ounce dark chocolate, melted (optional)
  • 4 sugar-free peppermints, crushed (optional)
Directions

Crust Preparation

  1. In a medium bowl, whisk together the almond flour, cocoa powder, sweetener, and melted butter until well combined.
  2. Press firmly into the bottom of cheesecake pan.

Peppermint Cheesecake

  1. In a large bowl, beat the cream cheese with Lite&Sweet until smooth.
  2. Beat in sour cream, whipping cream, and extracts until combined.
  3. Add red food coloring and beat until desired color is achieved (I use natural food dyes from fruits and vegetables).
  4. Carefully spread filling over crust.

Topping

  1. In a medium bowl, beat whipping cream with sweetener and vanilla until it holds stiff peaks.
  2. Spread over filling.
  3. Chill cheesecake for at least 3 hours, until set.
  4. Drizzle with melted chocolate and crushed candies, if desired. Cut into pieces and serve.

Sugarfree Apple Tarte Tartin

Sugarfree Apple Tarte Tartin
Ingredients

SugarFree Pate Brisee Crust

  • [q:1 1/4] c all-purpose flour
  • 1 tsp salt
  • 1 tsp Lite&Sweet
  • [q:1/2] c (1 stick) cold unsalted butter, cut into small pieces
  • [q:1/4] c ice water

Filling

  • 7-8 medium-size apples (Cortlands, Empire, Braeburn or Golden Delicious)
  • 1 lemon
  • [q:1/2] c (1 stick) unsalted butter
  • 1 c Lite&Sweet
  • 3 Tbsp water 
Directions

To Make Crust:

  1. Put flour, salt, and Lite&Sweet in bowl of a food processor, and pulse to combine.
  2. Add butter, and process for about 10 seconds, or just until the mixture resembles coarse meal.
  3. Add ice water, tablespoon by tablespoon ([q:1/4] cup), through the feed tube with machine running, just until the dough holds together without being wet or sticky.
  4. Test the dough by squeezing it together. If it is crumbly, add a bit more water. Wrap the dough in plastic wrap by using the rolling pin to flatten into disk. Chill until needed.

To Make Filling:

  1. Halve and core the apples. Set aside one half for the center of the tart. Quarter the rest of the fruit and transfer to a large bowl. Squeeze the lemon over the apple slices and set aside.
  2. In a 9-inch cast-iron skillet, add butter and cook in medium-high heat until it starts to browns. Add Lite&Sweet and water to butter and bring the mixture to a boil, immediately reduce heat to medium and cook for 10 more minutes until the mixture begins to thicken and turn amber.
  3. Place reserved apple half in center of the skillet and decoratively arrange remaining apple slices with the cut side up in skillet around the center apple piece. Continue to layer the slices until the skillet is filled. (if fruit doesn’t fill the pan, tart will collapse when inverted).
  4. Return skillet to stove and cook over low heat for 20 minutes until syrup thickens and is reduced. Do not let the syrup burn. Remove from heat and let it cool.

To Make Tartin:

  1. Preheat oven to 375 degrees.
  2. Roll out crust to a [q:1/8] inch thick and place it over apples. Tuck edges inside skillet and trim any extra-long pieces.
  3. Bake tart 20 minutes, until pastry is light gold. Let cool on a rack for 15-20 minutes, then loosen the pastry from pan using a sharp knife. Place a serving dish or platter over the tart and quickly invert. Serve immediately with sugarfree whipping cream. 

Simple Sugar-Free Applesauce

Simple Sugar-Free Applesauce
Ingredients
  • 4 apples, peeled, cored and chopped
  • [q:3/4] cup water
  • 1 tsp ground cinnamon
Directions
  1. In a saucepan, combine apples, water, and cinnamon.
  2. Cover, and cook over medium heat for 15 to 20 minutes, or until apples are soft.
  3. Allow to cool, then mash with a fork or potato masher.
Nutrition Info
97 Calories, 0 g Protein, 0 mg Cholesterol, 26 g Carbohydrates, 19 g Total sugars (0 g Added sugars), 5 g Fiber, 0 g Total fat (0 g sat), 4 mg Sodium, [nutrition:1] Vitamin C
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