Limiting Added Sugars

“You have Diabetes!“ 

These are the words I heard from my family physician not quite four years ago.  It’s not the news I wanted to hear.  However, since then I have been managing my glucose levels with medication and lowering my sugar intake.  The last time I took the A1C blood test I was actually in the pre-diabetes zone.  Unfortunately, once you get it you own it, and have to learn how to live with it and do better.  I am doing better now by looking more at labels and sugar content and learning ways to limit the added sugars, but during these crazy times have succumbed occasionally to sweets and salty snacks.  Didn't you?

With recommendations from staff at our local UF/IFAS Extension Family Nutrition Program

UF/IFAS logo

I discovered the U.S. Department of Agriculture’s website ChooseMyPlate (www.choosemyplate.gov) is filled with helpful information to help you incorporate nutritious foods into your meals. It is important that we limit added sugars to help keep our bodies healthy and to not fill ourselves with too much sugar that we do not have room enough to eat nutritious foods from the five food groups that provide us with the fiber, vitamins, and minerals that our bodies need.

As found on the ChooseMyPlate website:

“You can limit your intake of added sugars by:

  • drinking water, unsweetened tea or coffee, or other calorie-free beverages instead of sodas or other sweetened beverages
  • choosing beverages, such as low-fat or fat-free milk and 100% fruit juice, that will boost Dairy Group and Fruit Group intake to meet recommendations
  • choosing fruit as a naturally sweet dessert or sweet snack instead of foods with added sugars
  • making sweet desserts and snacks, such as cookies, cakes, pies, and ice cream, a once-in-a-while treat and choosing a small portion when you enjoy them
  • choosing packaged foods that have less or no added sugars such as plain yogurt, unsweetened applesauce, or frozen fruit with no added sugar or syrup”

Also listed here are words to look out for in ingredient lists to determine if you are eating added sugars:

Names for Added Sugars*          

  • anhydrous dextrose / brown sugar/ confectioner's powdered sugarcorn syrup/ corn syrup solids            
  • dextrosefructose/ high-fructose corn syrup (HFCS)/ honey/ invert sugar/ lactose/ malt syrup
  • maltose/ maple syrup/ molasses/ nectars (e.g., peach or pear nectar)/ pancake syrup/ raw sugar
  • sucrosesugar /white granulated sugar

*You may also see other names such as cane juice, evaporated corn sweetener, crystal dextrose, glucose, liquid fructose, sugar cane juice, and fruit nectar.

The Library as well offers many materials that can also help you on a journey to limit or cut out your sugar intake entirely, such as:

Bakerita book coverBakerita: 100+ no-fuss gluten-free, dairy-free, and refined sugar-free recipes for the modern baker by Rachel Conners

641.815 CON 2020 or DOWNLOADABLE BOOK

This offers recipes for everything from breakfast treats like Lavender-Lemon Raspberry Scones, pies and tarts such as Chocolate Mousse Pie, cakes including Mocha Chip Cheesecake, and updated all-time favorites like chocolate chip cookies, all made without any hard-to-find ingredients.

Blast the sugar out! book cover

 

Blast the sugar out!: lower blood sugar, lose weight, live better by Ian K. Smith, M.D.

613.28332 SMI 2017

This 5-week plan comprised of simple, affordable, accessible food as well as more than 50 sugar swaps will immediately lower your blood sugar levels painlessly and easily.

 

Breaking up with sugar book cover

Breaking up with sugar: a plan to divorce the diets, drop the pounds, and live your best life by Molly Carmel.

613.28332 CAR 2019 or DOWNLOADABLE BOOK or DOWNLOADABLE AUDIOBOOK

Includes step-by-step meal plans to take the guesswork out of going Sugar-free, as well as seven key self-affirming vows you can rely on to help end the overeating and dieting cycle and release unhealthy weight.

Half the sugar, all the love book cover

 

Half the sugar, all the love: a family cookbook 100 easy, low-sugar recipes for every meal of the day by Jennifer Tyler Lee and Anisha I. Patel, MD, MSPH.

641.563837 LEE 2019 or DOWNLOADABLE BOOK

100 doctor-approved recipes that cut the sugar (by half—or more!) without sacrificing the flavors our families love. It’s an eye-opening education, a program of healthy eating, and a cookbook chock-full of easy, delicious recipes all in one.

 

Is sugar the new fat? DVD cover

Is sugar the new fat? by directors, Cameron Bennett, Nigel Latta, Dr. Robert H. Lustig.

DVD 613.283 IS 2016
Sugar is being touted as addictive and a contributor to the current obesity epidemic.  We used to think high in fat diet was to blame so who’s the real bad guy?  This series takes on the food industry in an attempt to understand the truth about sugar.

 

Naturally sweet baking book cover

 

Naturally sweet baking: healthier recipes for a guilt-free treat by Carolin Strothe & Sebastian Keitel; translator, Alison Tunley.

641.815 STR 2019

The healthy recipes for these beautiful baked goods cut down on sugar or cut it out altogether, thanks to the imaginative use of natural ingredients. As a bonus, many of the recipes are also gluten-free and dairy-free.

 

Sugar smart express book coverSugar smart express: the 21-day quick start plan to stop cravings, lose weight, and still enjoy the sweets you love!  by Anne Alexander

613.28332 ALE 2015

Based on the New York Times bestseller The Sugar Smart Diet, this is a revamped plan to give you what you've been asking for: an easy-to-follow plan that offers great results in less time, with even more tools for success.

 

Zero sugar cookbook book cover

Zero sugar cookbook: lose up to a pound a day and eat your way to a lean & healthy you!  by David Zinczenko.

641.563837 ZIN 2018 or DOWNLOADABLE BOOK

More than 100 mouthwatering recipes for sugar-free meals, drinks, snacks, and desserts, based on the cravings-busting, fat-melting science from Zero Sugar Diet.

Let's try to get back on track together! 

Posted by CindyB on June 17, 2020