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Guide to Added Sugars: Part 2

In Part 2 of our Guide to Added Sugars Series, we’ll talk more about recommendations for added sugar intake and how to reduce our consumption of added sugars to help meet these recommendations.

How Much Added Sugar?

Different regulatory bodies have different recommendations for what an appropriate amount of added sugars per day amounts to.

American Heart Association: Women 100 kcal / 6 tsp / 25 g Men 150 kcal / 9 tsp / 35 g

Heart & Stroke Foundation & World Health Organization: <10% of total energy intake / 12 tsp / 48g (for 2,000 calories per day)

On average, Canadians are consuming about 13% of their daily energy intake from added sugars – that’s 65g, or 16 tsp of added sugars for a 2,000 calorie per day diet.1

We’ve put together some tips & tricks to reduce sugar intake from foods that commonly have sugars added to them!

 

Tips to reduce sugar intake 2Added Sugars in Baking

As mentioned above, baking at home is a great way to be able to control the amount of sugar you are adding to foods you eat – including recipes for baked goods! Even if a recipe calls for a certain amount of sugar, you are free to cut down the amount or make your own substitutions. Remember that some recipes are more forgiving than others – if you make substitutions, try to make sure you use a dry substitute when dry sweetener is called for, liquid substitute when liquid sweetener is called for.

As a general rule of thumb, if your recipe makes 12 servings (i.e., 12 muffins); then ¼ cup of any added sweetener (honey, white or brown sugar, maple syrup, coconut sugar) will give about 4g, or 1 tsp, of added sugar per serving. This should be enough to lightly sweeten your snack without turning it into dessert!

 

1Heart and Stroke Foundation. (Sept. 2014). Sugar and your health: Get the facts on our sugar recommendations, plus tips for eating less sugar. Copyright 2015 Heart and Stroke Foundation. Retrieved from http://www.heartandstroke.com/site/apps/nlnet/content2.aspx?c=ikIQLcMWJtE&b=4016859&ct=14183373

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We’re a team of devoted dietitians who embrace the science behind healthy eating, and the crucial role your own body chemistry plays. When you need to know what eating well means to you, we’ll provide the what, why and how.

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