This or that [sugar substitutes]

The end of the year always feels like a moment to slow down and share moments of gratitude and wonderful meals with those you love. It also feels like a time to indulge in a few more comfort foods. Mac & cheese is my personal favorite (baked on the stove, not Velveeta, of course!).

I would never want to shame anyone when enjoying those occasional treats, but to share that added sugar is in so many of our daily foods that we don't even think about. Sugar consumption is a tricky one, so I wanted to take some time to answer questions that may be top of mind for you.

WHAT IS THE DEAL WITH ADDED SUGAR?

Natural sugars, like those found in fruit and dairy products like plain yogurt, are fantastic! These are great sources of protein and fiber, that not only slow digestion but also prevent your blood sugar from spiking. The trouble is added sugar is now common in so many foods, like bread, pastries, some dairy products (like flavored yogurts and milk), cereals, and condiments.

IS ADDED SUGAR BAD?

In excess, yes. The recommended amount per day is 6 teaspoons (25g) for women and 9 teaspoons (36g) for men. Not bad right? To put it in context, the average 20 oz soda beverage has just about 18 teaspoons of sugar (oh my!). Therefore, it's best to treat in moderation. Added sugar is addictive, so I know this can be challenging. Over time, it is possible to reduce sugar treats to 1-2 times a week, to be mindful of managing harmful health impacts.

HOW CAN I CHECK FOR ADDED SUGARS?

Added sugar by any other name... is still added sugar. It has taken on so many different names to be able to market products as "sugar-free", but this is sneaky. You may also want to be on the lookout for fructose, corn syrup, dextrose, lactose, maltose, and sucrose.

OK. SO NOW THAT I KNOW HOW TO AVOID ADDED SUGARS, HOW DO I FIND FOODS WITH NATURAL SUGARS?

The great news is there are some really simple (and delicious) swaps for some of your favorite foods, that typically are the ones with the most hidden added sugar (the concept of "sugar addiction" is too real). Take a look below for some inspiration.

BREAKFAST BITES

BEVERAGES

Sugar filled beverages are often the largest culprit of excess sugar intake. They are one of the leading causes of weight gain and more serious health conditions like diabetes and kidney disease. There is hope, with some really great, refreshing options that help curb your sugar intake.

CONDIMENTS

Who remembers double dipping your fries in ketchup or sopping up every drop of BBQ sauce on your chicken strips, as a kid (or last week... that's ok too)? Many of us grew up taking in a good amount of sugars in some of our favorite sauces.

Tiny tip: Salad dressings can get a bit pricey, especially when you may only use them a couple times a month. There are great options you can make at home, with items you have in your pantry. A simple one is with two parts olive oil and one part balsamic glaze, a splash of apple cider vinegar, sprinkled with sea salt and red pepper flakes.

SNACKS

Tiny Tip: Trail Mix is one of my favorite items to make at home. With a few nuts and dried fruits, you can make so many different combos that you'll love, at a fraction of the price compared to store bought packs.