sugar good bad artificial
TRANSCRIPT
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SUGARThe good, the bad, the artificial
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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
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23teaspoons
Actual added sugars consumed by average American per day
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1. Reduce overly processed or packaged “foods”
2. Scrutinize food labels3. DIY4. Go artificial???
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10 ¼ teaspoons
2 teaspoons
1 3/4 teaspoons
5 ½ teaspoons
19 ½ TEASPOONS
Dinner
Lunch
Afternoon Snack
Breakfast
=
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AKA: Sugar
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4g =
1
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Fiber ≥ 5gCarb:Sugar ≥ 4:1
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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
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1. Reduce overly processed or packaged “foods”
2. Scrutinize food labels3. DIY4. Go artificial???
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Is it safe?
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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)
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Is it effective?
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Artificial Sweeteners May Change our Gut Bacteria in Dangerous Ways….
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LESSIS
MORE(MORE OR LESS)