According to an American Heart Association survey, they found that the average American consumes around 22.2 teaspoons of added sugar every day. According to the new guidelines, we should really be eating a fraction of that amount. The recommended sugar intake for adult women is 5 teaspoons (20 grams) of sugar per day, for adult men, it’s 9 teaspoons (36 grams) daily, and for children, it’s 3 teaspoons (12 grams) a day.
I just spent an hour at the grocery store, scouring the shelves for anything No Sugar Added. I decided on Friday that I’m slacking a little in the category of sweets and am caving in and giving into the cravings more than I would like. So I did some research, specifically by Google-ing “cutting out sugar” and reading up on the topic.
Here is the guidelines I am going to (try to) follow for the next 30 days starting Monday, November, 5.
No foods that have added sugar of any kind. Basically, if it has added sugar of any kind (natural or otherwise) I am going to try not to eat it for the next 30 days. When I say no sugar, I mean no added sugar. There will be naturally occurring sugars in milk and yogurt as well as in fruit. That’s okay. The idea is to give up ADDED sugars. So when you read a nutrition label, look at the actual list of ingredients. NOT the % of sugar per serving.
So I was at the grocery store and I couldn’t find any NSA ketchup – so it looks like I’ll be skipping that for 30 days. I picked up cashew butter, plain Greek yogurt and strawberries to eat together, and a cereal that has 0 g. of sugar which I am pretty sure will taste like cardboard but I am determined to try this out. I am going to skip my piece of dark chocolate candy at lunch, obviously no sweets or baked goods with sugar.
- I am going to continue to eat whole grain bread in the morning with does have a small amount of sugar which is necessary for the yeast to ferment in the process. I can’t skip carbs in the morning — I may try sugar-free oatmeal.
Do you know how many items have sugar in them? Ketchup, canned sauces, dressings, canned and dried fruit, its endless! And when you read the label you can’t just look for sugar. There are a ton of other words that all mean the same thing = sugar.
Brown rice syrup
Cane juice crystals
High fructose corn syrup
|Corn syrup solids
Evaporated cane juice
Fruit juice concentrate
|Grape juice concentrate
This doesn’t seem like its going to be that hard. But we will just wait and see. I am going to cut out diet soda and booze. I’ve already purchased some flavored waters to substitute in. My end goal is that I have less cravings for sugar and get a grasp on my cravings, and I’m always looking for a challenge
Does anyone else want to join me? 30 days of No Sugar Added. Remember, I’m OK with eating natural sugars in fruits. Don’t let that confused you with added natural sugars (honey, agave or stevia). I will not be adding natural sugars to anything.
Remember, I am no dietician. I’m just me, trying to do the best I can for me and my health. So I might do some things wrong, or read some labels wrong, but I’ll do my very best and that’s all I can do.
Other resources if you decide to join me:
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