2020-02-01 Cooking Light

The USDA recommends limiting

added sugars to 10% of your daily

calories. For a 1,600-calorie diet,

that means no more than 160

calories (10 teaspoons/40g) from

added sugars. The American Heart

Association advises even less: only

100 calories from added sugar daily

(6 teaspoons/24g) for women and

about 150 calories (9 teaspoons/

36g) for men. Most Americans get

way more than this, though: We

average 19^1 ⁄ 2 teaspoons of added

sugar a day—312 calories’ worth—

mostly from beverages and

packaged snacks.

Of course, you can still have the

occasional treat—just get your fix in

a smarter way. For instance, a sugar

source such as dark maple syrup

contains antioxidants. And natural

sugars, such as fructose from fruit

and lactose from milk, can have

the same effect on your cooking

and baking as spoonfuls of the

white stuff, with less of an impact

on your waistline.

When it comes to sugar, how it’s delivered makes all the difference. Naturally

occurring sugars in fruit, veggies, and even milk typically don’t need to be

on your worry list, as they come bundled with nutrients, fiber, vitamins, and

antioxidant benefits. But added sugars—sweeteners in processed food, from

cane sugar to honey and high-fructose corn syrup—deserve scrutiny.

HOW MUCH IS OK?

Go sweet without

added sugar by

tossing fresh

or dried fruit into

BLACKBERRY-CITRUS granola or grains.

GRANOLA BOWL

P. 26