Becoming a Sugar Sleuth

When asked what I believe to be the number one health issue related to nutrition today, it would be sugar, lurking around every corner of our food system and unbeknownst to most. Food companies have mastered marketing foods loaded with sugar to us as so-called “health foods.”

For example, go to your cabinet and find either your favorite “healthy” cereal or whole-grain bread. You might be surprised to find that usually the second or third ingredient is sugar. For some, the main reason we miss this is we entirely ignore the back and just read the packaging on the front claiming “no high-fructose corn syrup” or “low in fat” or even “heart-healthy.” But the truth is, no amount of refined sugar can ever be “heart-healthy” and it’s up to you to identify where and how much you are getting to consciously reduce your intake. According to the newly released 2015-2020 US Dietary Guidelines (accessible to the public at: health.gov/dietaryguidelines/2015/), the more added sugar in the diet, the higher the risk for dental caries (tooth decay), type 2 diabetes, obesity and cardiovascular disease. Research revealed that a similar risk of type 2 diabetes was also associated with artificial sugars. Other research has shown detrimental impacts on insulin sensitivity and neurological function as well.

Sugar lurks behind many names. For example, evaporated cane juice, beet cane sugar, corn syrup, high-fructose corn syrup, dextrose, maltose, maltodextrose, cane sugar and sucrose. Some of those may seem obvious, but the harder-to-catch sugars are artificial sugars and sugar alcohols like aspartame, mannitol, sorbitol, acesulfame K or acesulfame potassium (NutraSweet™), saccharin (Sweet’n Low™) or sucralose (Splenda™). These ingredients are your biggest culprits on food products marketed as “sugar-free,” “carb-free” or “low-calorie.” Be suspicious, if something tastes sweet but the label reads “sugar-free,” it more than likely contains sugar alcohols or sugar substitutes.

The best way to reduce added sugar intake is stay away from highly-processed foods and avoiding sugar-sweetened beverages. From there, pay attention to your everyday pantry staples such as yogurt, bread, cereals and condiments – sugar is usually lurking there too. Once you move towards a more whole-foods based diet, start to play with substitutions – like this naturally-sweetened dessert!

One-Ingredient Banana Ice Cream

If you’re a fan of ice cream but not all the sugar, this is a sneaky substitute! Recipe provided is for the banana ice cream base, but I like to add a little peanut or almond butter and nuts for added fats, fiber and flavor.

Peel one to two softened bananas and slice in one-inch thick pieces.

Lay on a plate (or cookie sheet) and freeze until solid, about two hours or longer.

Place in a blender or food processor and blend until a smooth, creamy ice-cream texture is achieved. (This is where I add peanut butter or cocoa powder).

Serve right away or store in the freezer in a covered container.

Darci Barman, Registered Dietitian Nutritionist, is a licensed medical provider covered by most major health insurance plans, practices at Thyme for You Nutrition www.thymeforyounutrition.com

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