Sugar Bust
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By Cathy Severson
I’ve always been pretty smug about my sugar intake. I don’t drink soda as a general rule, unlike my husband who could be called a Pepsiholic. I have become more aware of my body aging. As a result, I’ve made a commitment to adult nutrition, lowering sugar intake, for example, to minimize its aging effects. Like other baby boomer women, I want to slow the natural aging process.
When I saw a news report about the amount of sugar Americans consume recently, I was pretty confident my sugar consumption was less than normal. I don’t consider sweets my weakness. Okay, there is one exception. I follow my evening meal with chocolate, which isn’t a suggested part of a senior diet. But, I believe if I keep my sugar intake minimal for the rest of the day, then that should be an acceptable treat.
The news report stated Americans consume, on average, two and a half pounds of sugar a week. The reporter also said people have a hard time understanding what that means until they know four grams equal one teaspoon of sugar. With that information and little bit of personal research I decided to determine how much sugar I consume a week. My research first taught me that there are 15 calories in every teaspoon of sugar. Furthermore, the Agriculture Department recommends no more than 12 teaspoons of sugar a day. I was shocked by what I discovered.
Several years ago, during my yearly physical, like many baby boomer women, I was told that I had an elevated cholesterol level. The doctor and I discussed trying to reduce my cholesterol through diet instead of using medication. I began reading labels to look for cholesterol, saturated fat and trans fats in food. In addition, I researched good cholesterol and tried to add foods to my diet that would raise the HDL. As a result of reading labels I have altered my diet so that I believe I’m making healthier choices. I have also lowered my overall cholesterol levels.
As part of a healthier diet, I changed how I ate breakfast. I felt confident that was a safe place to start the sugar inquiry. I switched from dairy milk to soy milk a number of years ago. Believing that soy milk is a healthy alternative, high in protein, I was shocked to learn a cup of light soy milk contains 7g or almost two teaspoons of sugar. Next, I looked at my cereal box. The front of the box says it contains 9g of protein and 8g of fiber. Looking at the side panel, I learn it also contains 13g of sugar. What I thought was a breakfast of healthy cereal and soy milk contains 20g of sugar, which equals five teaspoons. With my supposedly healthy breakfast, I was starting the day with 5 teaspoons of sugar, or almost half the recommended daily allotment. That translates to an additional 525 empty calories a week, just for breakfast.
When questioned, a representative for the sugar industry stated Americans like the taste of sweets. Food manufacturers are only providing what the public wants, she said. It occurred to me that if, instead of sugar, manufacturers were placing small amounts of heroin into food, would it be Americans fault if we were all heroin addicts?
Caloric intake is a difficult thing to keep track of especially when apparently healthy foods, such as my breakfast cereal, are actually full of sugar. Hence, there is no easy solution to obesity in the US. By taking the time to check out the ingredients that you are eating, you can learn a whole lot about what you are actually consuming. Then you can make the choice whether you want to continue to eat those foods or modify what you consume.
As we age, nutrition becomes more important. Sugar affects mental health aging as well as Nutrition, aging and illness are interdependent. Sugar also increases stress aging.
Even when you think you’re eating a healthy senior diet, if the food comes in a box, a can or bottle, it most likely has added sugar. I understand if I grab a candy bar or a can of soda, that they’re going to be high in sugar. I love my chocolate after dinner in the evening and recognize that it’s a treat that is loaded is sugar. I wasn’t expecting the same level of sugar to be in a box that is marketed as a healthy choice. Be aware that you might not be making the wise eating decisions you think you are.
Cathy Severson, MS helps you make the most of your retirement. Find out how to make the rest of your life the best of your life with the complimentary e-book 7 Ingredients for a Satisfying Retirement at http://tinyurl.com/8moymb
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