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Ask the Expert Unveiling the hidden sugars

BY TUCSON MEDICAL CENTER

Is hidden sugar adding inches to your waistline? Our registered dietitians share these four easy steps for reducing the added sugar in your diet:

1. Know where your sugars lurk

Sugar and its aliases

Sure, you know candy and cakes have lots of sugar in them, but sugar can also be found lurking in salsas and sauces such as ketchup. Check those labels for sugar’s aliases dextrose, corn syrup, fructose, glucose, high-fructose corn syrup, malt syrup, maltose, molasses, nectar, syrup and sucrose.

Healthy sugar?

“I only eat healthy sugars, like agave syrup, local honey or brown raw syrup.” Unfortunately, these are still sugars and have all the negative impacts of sugar on your body. There are naturally occurring sugars in fruit, but they’re playing tag team with some essential nutrients like ber and vitamins, so when you’ve got a hankering for something sweet, pick a fruit.

2. Know your limit

The American Heart Association recommends limiting the amount of added sugars you eat and drink no more than 100 calories per day, or about 6 teaspoons of sugar for women. For men, it’s 150 calories per day, or about 9 teaspoons. So, check that microwave lunch or that soda drink for sugar.

3. Check that serving size

Read the nutritional facts panel on packaged foods and remember to pay attention to the number of servings you are actually eating.

4. Cut back where you can

Here are some suggestions from the Center for Science in Public Interest • Cut back on soft drinks (liquid candy) and sweet tea. Try club soda, seltzer, unsweetened tea, low-fat milk or, better yet, water. • Avoid fruit drinks, lemonades and cocktails. They’re basically soda pop without the carbonation. Sunny Delight,

Fruitopia, etc., are only 5% to 10% fruit juice. If you want fruit juice, go for the real thing, but be careful of serving sizes, as this is still a sugar-heavy food. • Limit candy, cookies, cakes, pies, doughnuts, granola bars, pastries and other sweet baked goods. Eat fruit and nuts

instead. • Beware of fat-free cakes, cookies and ice cream. They often have the same or more sugar than their fatty counterparts. • Look for breakfast cereals with less than 8 grams of sugar per serving, and remember to check the serving size.

If you choose a cereal with 6 grams of sugar per serving but then ll your bowl with the equivalent of two servings, it’s no longer a good choice. • Have a special sweet you don’t want to give up forever. You don’t have to, but treat them as indulgences and eat them less often or in small portions. Try preparing treats yourself so you can control the amount of sugar added.

Try reducing the amount of sugar over time.

Another option you might want to try is using arti cially sweetened beverages and desserts. Not everyone likes arti cial sweeteners, but they can help some people satisfy their sweet tooth without the extra calories or rise in blood sugar.

In need of support in making healthy changes to your diet? TMC HealthCare o ers nutritional assessments by registered dietitians for those struggling with weight management, hypertension, diabetes, celiac disease, kidney disease, high cholesterol and heart disease.

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