There are two types of people in this world: Those who love sweets, and those in denial. I fall proudly into the former camp. No grocery-store cake frosting is too thick or sugary; no double-chocolate fudge is “too rich” (please); a Mega-Stuf Oreo is just about right for me.
Despite my propensity to devour any and all sweets in sight, as often as possible, I realize this is not exactly the healthiest approach. Imagine my dismay when I learned that consuming excessive added sugar can contribute to things like heart disease, especially for women.
And since I imagine many Americans are like me in my never-ending quest for sweets, it’s not too surprising that we consume nearly 100 grams of added sugar every day – doubling or tripling our daily recommended allowance, according to the CDC. The American Heart Association has set even stricter suggestions for daily added sugar consumption: about 25 grams for women and 35 for men. I don’t need to bore you with the endless variations added sugar can take; the CDC article lists many you’ll encounter.
The real question is, if I enjoy sweets, how can I enjoy them in moderation? It was what I set out to discover when I shifted my eating patterns to be a little less sugar-centric. Just a note: This discussion is focused on added sugars, not ones that naturally occur in dairy or fruit. And another note: By no means am I a nutrition expert.
With all that being said, I’m human – I don’t sweat it if I go a little (or even a lot) over the 25-gram suggested serving on a given day. It’s all about balance. If I’m going to a birthday party or wedding, you can be sure I’m going to head straight for the cake.
- I cut back on hidden added sugar elsewhere so I can still enjoy desserts. The 25-gram sugar serving can be trickier than you think. Sweeteners can hide in pasta sauce, yogurt, granola bars, cereal and beverages. If I want to use my sugar allowance on things that I really enjoy, like a cookie or a scoop of Graeter’s, I want to cut down on the amount I’m eating elsewhere. And really, once you start acquiring a taste for things that aren’t so sweet, you’ll appreciate the flavor of your food more. Yogurt was a big one for me. A lot of sugar in yogurt is naturally-occurring from the milk and fruit, but many brands still add sugar or corn syrup (or worse, artificial sweeteners like aspartame). I switched to Greek yogurt or even plain whole-milk varieties and add my own toppings. And when I have cereal for breakfast, I choose something that has a relatively low amount of sugar compared to its protein and fiber content.
- I don’t drink soda or sweetened beverages. Gasp – yes, really. It helps that I’m not a coffee drinker, and if I do have tea, I take it without sugar. I also don’t drink pop, and if I’m in the mood for something bubbly, I go for a sparkling water. When I drink juice, I pick something that doesn’t have added sugar; many apple juices do.
- I found healthier substitutes. I already mentioned the yogurt swap above; I’ve also become fanatically fond of dried dates, which are like delicious, healthy caramels to me. When I bake, I switch out applesauce or mashed bananas for some of the sugar, if possible, and although I hate to admit it, frozen banana “soft-serve” (I won’t call it ice cream…sorry) has grown on me. I’ve also enjoyed exploring ways to cook and bake with fruits and other ingredients, and I won’t deny feeling a little virtuous when I cook something that’s both healthy and delicious.
Again, I’m certainly not perfect or immune to falling off the wagon every now and then. The important thing, for me, has been to recognize ways I can make small changes that improve my diet and overall health – and, you know, so I can go ahead and eat that cupcake if I want.
Do you have healthy swaps you like to make? Do you struggle with cutting back on sugar? Let’s discuss below!
bloom. 