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Heart group: Cut back — way back — on extra sugar
 
DALLAS - A spoonful of sugar? Americans are swallowing 22 teaspoons of sugar each day, and it's time to cut way back, the American Heart Association says.
 

Most of that added sugar comes from soft drinks and candy — a whopping 355 calories and the equivalent of guzzling two cans of soda and eating a chocolate bar.

By comparison, most women should be getting no more than 6 teaspoons a day, or 100 calories, of added sugar — the sweeteners and syrups that are added to foods during processing, preparation or at the table. For most men, the recommended limit is 9 teaspoons, or 150 calories, the heart group says.

The guidelines do not apply to naturally occurring sugars like those found in fruit, vegetables or dairy products.

Rachel K. Johnson, lead author of the statement published online Monday in the American Heart Association journal Circulation, said it was time to give specific advice on how much added sugar Americans should be getting, not just advising moderation.

"Take a good hard look at your diet," said Johnson, professor of nutrition at the University of Vermont in Burlington. "Figure out where the sources of added sugars are and think about how to cut back on that."

She said about 8 ounces of fruit-flavored yogurt has about 6 teaspoons of added sugar; 8 ounces of low-fat chocolate milk has about 4 teaspoons; a cup of frosted whole grain cereal has about 3 teaspoons.

The biggest culprits for the glut of sugar? Soft drinks by far, followed by candy, cakes, cookies and pies.

With about 8 teaspoons of added sugar, a regular 12-ounce soft drink will put most women over the recommended daily limit.

Cutting back on sugar likely won't be easy for many people, said Lona Sandon, a dietitian at Dallas' University of Texas Southwestern Medical Center.

"I think it's probably going to be a struggle for quite a few people," Sandon said.

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Calculating one's sugar intake can be tricky as the government doesn't require labels to differentiate added sugars from naturally occurring sugars, said Johnson. But she points out that the biggest sources, like regular soft drinks and sweets, are pretty obvious. And the U.S. Department of Agriculture has a database for the added sugar in some foods.

To check for added sugar, look for a variety of ingredients including sugar, corn syrup, fructose, dextrose, molasses or evaporated cane juice on the label.

The heart group didn't recommend general limits for added sugar for children; a national health survey has shown that boys ages 14 to 18 consume an eye-popping 34 teaspoons of added sugar a day.

Sandon said that parents can help lower that sugar intake by getting soda out of the house, looking at how much sugar is in their kids' cereal and substituting snacks like cookies with popcorn.

Johnson concedes that sugar does play an important role in enhancing the taste of food, adding: "If you feel like, 'I just can't live with this low amount of sugar in my diet,' then what you need to do is up your energy needs."

In other words, she said, get moving. A man in his early 20s who walks more than three miles a day could consume about 288 calories, or about 18 teaspoons, of added sugar.

The statement says data indicates added sugar is contributing to Americans consuming too many discretionary calories — the number of calories remaining after a person eats the foods needed to meet nutrient requirements.

 

"We know for sure that if you are consuming excessive amounts of added sugar, you will add calories, which leads to weight gain, or you will displace other essential nutrients," she said.

On average, most women need about 1,800 calories a day and most men need about 2,200, Johnson said.

 

If someone drinks their daily calorie needs in soft drinks, they will be maintaining their weight, but won't be getting any nutrients, she said.

Wahida Karmally, nutrition director at Columbia University's Irving Institute for Clinical and Translational Research, said that with these guidelines, it's important to remember overall moderation. Some people, for instance, might be doing fine in their sugar consumption but are overdoing it on fat.

 

"I don't want people to go back thinking if I just cut back on teaspoons of sugar I'm going to be very healthy," she said.

On the Net:

American Heart Association, http://www.americanheart.org/nutrition/sugar

U.S. Department of Agriculture's database listing added sugars in certain foods, http://tinyurl.com/nacqhr
 
 
 
 

 

Foods Every Woman Must Eat

 Posted Tue, Oct 16, 2007, 5:50 pm PDT

Here's good-food news: The more you munch on healthy eats, the less you need to worry about Friday night's fat burger and fries. Who says? Harvard. Its medical school has found that women who routinely nibble nutritiously slash their risk of dying from the usual culprits, including heart disease and cancer.

To up your odds of living a long and healthy life--despite occasional blow-outs at TGIF--make sure you regularly include these 7 nutritional powerhouses in your diet. "They're the cream of the healthy-foods crop," says Elizabeth Somer, RD, author of Age-Proof Your Body.

 

1. BERRIES
Why:  Ounce for ounce, berries have more protective plant antioxidants than almost any other food. "These compounds not only lower your disease risks, they help prevent memory loss," says Somer.

How Much:  Aim for a cup of berries--any berries, fresh or frozen--at least three times a week (berry researchers say eat a cup daily). Since berries are high in fill-you-up fiber, they may also help curb weight gain.

How:

  • Toss them in salads
  • Snack on them one by one, like healthy potato chips
  • Add them to yogurt, cereal, and smoothies
  • Stir them into anything you bake

2. SALMON
Why:  Sure salmon is a prime source of omega-3s, the healthy fats that fend off heart disease and maybe more, but are you aware that a mere 3 ounces of the fish serves up 170% of your daily vitamin B12 and more than 80% of your D

How Much:  Aim for two servings a week (and if one's tuna, that's okay).

How:

  • Broil, bake or poach it with dill
  • Toss it into pasta dishes and salads

If you're vegetarian or just not a fish-eater, get the key  omega-3 fat called DHA in:

  • Silk Plus Omega-3 DHA Soymilk
  • Horizon Organic Milk Plus DHA
  • Oh Mama Nutrition Bars
  • Gold Circle Farm Eggs
  • Rachel's Wickedly Delicious Yogurts
3. LEAFY GREENS
Why:  It's almost impossible to meet your nutritional needs without eating dark leafy greens, from spinach and romaine to collard greens and chard. They're huge sources of fiber; vitamins C and K; folic acid (a B vitamin that guards the heart and memory and fights birth defects); lutein, a vision protector; and four essential minerals: calcium, magnesium, iron, and potassium. 

How Much:  Two servings a day, and the darker, the better.

How:

  • Add arugula to your sandwich
  • Layer chard into lasagna
  • Fold spinach into omelets
  • Add any green to stir-fries, pasta dishes and soup

4. WHOLE GRAINS
Why:  They have up to 96 percent more fiber, magnesium, zinc, chromium and vitamins E and B6 than refined grains. This nutritional powerhouse helps prevent the same health problems that refined grains help cause: heart disease, cancer, diabetes, hypertension and even obesity.

How Much:  Ideally, all of the six daily grain servings you need should be whole, unrefined grains, but aim for at least three.

How:

  • Start your day with oatmeal or whole-grain cold cereal
  • Use 100% whole-wheat bread for toast and sandwiches
  • Switch to whole-wheat couscous and pasta
  • Opt for brown rice (instant is fine), whole-grain pretzels, even whole-wheat tortillas

5. NUTS
Why:  They're excellent sources of protein, magnesium, B vitamins and E--trusty fighters in the war against heart disease and cancer. Yes, nuts are high in fat calories, but their fat is the heart-healthy kind. Replace junky snacks with them and you won't gain an ounce.

How Much:  Up to five small fistfuls a week (roughly 1/4 cup or about 15-20 almonds, cashews, walnuts or pecans).

How: 

  • Sprinkle plain or toasted nuts on salads instead of croutons
  • Mix them into cooked cous cous and brown rice
  • Stir them into cereal and yogurt
  • Use them to garnish a stir-fry just before serving

6. GOLDEN VEGGIES 
Why:  Just one serving of fiber-filled, deep-yellow-orange vegetables supplies five times the beta carotene you need daily to lower your cancer risk, defend against colds and other infections, and protect your skin from sun damage. The potassium in these veggies also keeps your heartbeat in sync and your blood pressure down.

How Much:  Aim for two half-cup servings a day, the equivalent of one sweet potato, 12 canned apricot halves or a cup of butternut squash or carrots. 

How: Try this sweet potato quickie from Somer's The Food & Mood Cookbook:

Cajun Sweet Potatoes
1. Preheat oven to 375 degrees.
2. Cut sweet potatoes into 1-inch thick slices and toss with olive oil, Cajun seasoning and freshly ground pepper.
3. Bake for 25 minutes or until lightly brown and cooked through, but still slightly crunchy.
 
7. YOGURT
Why:  Low- or no-fat plain yogurt is a terrific source of B vitamins, protein, calcium and --if it has active cultures--the healthy bacteria known as probiotics, which crowd out disease-causing germs. 

 How Much:  Four or more cups a week, if this is your main dairy source.

How: Cut back on sugar and calories by choosing plain yogurt and adding fruit, especially berries, and some granola. Or be more inventive:

  • Mix a dash of vanilla and chopped mint into yogurt and dollop on fruit
  • Use yogurt instead of sour cream for dips, sauces and salad dressings
  • Top baked potatoes with yogurt and chives
  • Thicken sauces and make soups "creamy" with yogurt

The payback part? As one of the Harvard researchers would likely tell you, eating a diverse diet that is low in calories and high in nutrients can make your  Real AGE as much as 4 years younger.

 

 

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