I've always been a fat phobe, eagle-eyeing labels to keep whatever I put in my shopping cart extra lean. But according to American Heart Association recommendations, I’d better watch how much sugar is in those groceries. I read a recent column, Sugar Shockers, by Julie Deardorff of the Chicago Tribune, in which she explains the AHA recommendations.
Excess sugar has been linked to a slew of ills. The AHA now recommends that most women consume no more than about 25 grams of added sugars per day. Trouble is sugar is in practically everything we eat and stuff you wouldn't suspect. Even an 8-ounce container of low-fat plain yogurt has about 16 grams of total sugar, but I prefer the coffee flavored kind which has 25 grams per 6 ounces. And every gram of sugar equals 4 calories!
Labels don't always play fair either. Sugar can pop up under a bunch of different ingredient names—high fructose corn syrup, honey, molasses, malt syrup, cane crystals, agave nectar. It also goes by chemical names usually ending in "ose", which is a tip-off even if you don't know what they are.
Here are some other sneaky sources Deardorff says to watch out for.
Kraft Singles American cheese, 1 gram per slicePepperidge Farms Plain Bagel, 10 grams per bagel
Ketchup, 4 grams per tablespoon
Sara Lee Hearty & Delicious Multi-Grain bread, 4 grams per slice
Skippy Natural Super Chunk Peanut Butter, 3 grams per 2 tablespoons
Campbell’s Creamy Tomato Soup, 24 grams per serving.
Bottom line: The AHA suggests buying sugar-free beverages and cutting back on the amount added to things you eat or drink regularly like cereal, pancakes, coffee, and tea. You can also try cutting the usual amount you add by half and wean down from there. Or switch to a sugar substitute. Look for our June issue, out on newsstands May 11, for our full report on artificial sweeteners.
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