Fight sugar in America’s diet
Tuesday, October 6, 2009
Editor’s Note: Eating for health is frequently in the news, as it should be. Many Americans eat poorly because of finances, personal taste, lack of time, or lack of nutrition knowledge. Americans generally face five basic nutritional problems: lack of calcium, lack of fiber, excesses of fats, sugar and salt. This is the first in a five-part series by Alvena Baxter who will look at these issues and give relatively easy ways to improve nutrition by modifying recipes. She will publish her series on the first Tuesday of every month.
Alvena Baxter
Career: 14 years as foods and nutrition teacher at Emporia High School
I know my students are getting it
when: They come to me and and say, “Guess what I ate yesterday?” or “I told my family about what we talked about in class.”
By Alvena Baxter
Special to The Gazette
The American Heart Association has joined other health organizations spreading the word to reduce added sugar in our foods. Just 20 years ago, the average American ate about 26 pounds of sugar a year. Today, that number is about 135 pounds of sugar per person, per year. To look at it another way, every week, each American eats more than 2 1/2 pounds of sugar. It is estimated that Americans consume 20 1/2 million chocolate sandwich cookies every day.
There are two basic types of sugar: natural and added. Natural sugar, found in foods such as fruits and vegetables, can be eaten in moderation by most people. These foods are good sources of quick energy as well as fiber, vitamins and minerals. The major problem is that we use too much added sugar — sugar in beverages, sugar and syrup used at the table, sugar used in cooking, and sugar consumed when eating convenience and processed foods. Many foods, such as peanut butter, catsup and salad dressings, contain ‘hidden’ sources of sugar.
New nutritional guidelines state that most women should get no more than six teaspoons of added sugar per day and most men no more than nine teaspoons. Some brands of soda pop contain nine to 12 teaspoons of sugar in one 12-ounce can.
Sugar is listed on the food label as sucrose fructose, and corn syrup as well as by many other less commonly known names. Upon inspection, one brand of bread had 12 teaspoons of sugar per slice. Another food label had seven different forms of sugar listed throughout the ingredient panel. It pays to be a label-reader.
Sugar has no nutritional value except calories. Many times, sweet foods are eaten in place of more nutrient dense foods. It is estimated that sugar can be associated, directly or indirectly, with more than 200 health issues. Not only does sugar add unnecessary calories and weight gain, but science is looking at the role sugar plays in increasing inflammation and blood pressure, both believed to be factors in heart disease.
Sugar substitutes are readily available but there is continued debate in the scientific community whether long-term use is safe for the general population.
There are acceptable ways to adjust or modify recipes to reduce the sugar content. Cookies and breads, however, might be slightly more tough or less moist. Some experimentation might be necessary when substituting ingredients to find what is acceptable to you.
Reduce the sugar by one-third to one-half in most cake and cookie recipes. Angel food cakes, sponge cakes, jelly, pickles, candy and yeast breads are the exceptions, as these need sugar for proper results.
Up to one-fourth of the reduced amount of sugar can be replaced by adding dry milk to improve browning and nutrition.
Substitute brown sugar. It has a slightly higher sweetness level than granulated sugar, so less can be used while keeping some sweetness. The end product might be slightly more moist as brown sugar has a higher moisture level than granulated sugar.
Reduce sugar and increase or add cinnamon, cloves, allspice and nutmeg for added flavor.
Increase or add flavorings such as almond extract or vanilla extract. Vanilla extract will increase sweetness without adding calories.
Use the natural sweetness of dried fruits by adding them to cookies and breads.
This recipe has been modified to reduced sugar and fat. Carrots add natural sweetness. The icing has been reduced in quantity so it will not be as thick, but will still add a sweet flavor and moisture.
LIGHT CARROT CAKE
1 cup plus 2 tablespoons flour
3/4 cup plus 2 tablespoons sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon salt 1 cup shredded carrots
1/4 cup plus 2 tablespoons olive oil 1/2 egg substitute
1/4 cup chopped nuts or unsalted sunflower seeds
ICING:
3/4 cup powdered sugar
1/4 teaspoon vanilla
2 oz. Neufchatel cream cheese, softened
Preheat oven to 350 degrees. Grease and flour a 7 x 11 cake pan. Lightly spoon flour into measuring cup; level off.
In large bowl, combine all cake ingredients except nuts or seeds. Beat at low speed until moistened. Beat 2 minutes at high speed. Stir in nuts or seeds; pour batter into prepared pan. Bake for 15 minutes or until toothpick inserted in center comes out clean.
Combine icing ingredients; beat until smooth. Spread over cake while slightly warm.
Shape Up, Emporia! is a weekly fitness and health column aimed at readers of all ages to get off the couch and get into shape. Each week will feature a fitness, health or nutrition professional from around the area who will share some friendly tips on how to improve your overall health. Our goal is to make getting in shape fun and easy to fit into your existing lifestyle and daily routine.
GARRISONJHALL (anonymous) says...
I understand there is a bill underway in Congress to add a TAX to Soda Pop. I support it.
Naturally, Republicans/Conservatives are against it. Well, Soda Pop "ain't so innocent".
Diabetes has been on the rise. Ask Dentists...Soda Pop is no friend of teeth.
I am against Pop Machines & Candy Machines being in Schools. Also, Cell Phones. Yes, the student could have a Cell Phone, but, it must be OFF during class or study halls (do they have Study Halls anymore...I graduated in 1958.)
Any Student using a Cell Phone...for Texting or Otherwise during Class or Study hall...should have the phone taken away for the duration of the school year.
October 6, 2009 at 6:51 p.m. ( permalink | suggest removal )
reddog (K. B. Thomas Jr.) says...
To find out about carbon free sugar Google Alex Jones Sugar.
October 6, 2009 at 6:59 p.m. ( permalink | suggest removal )
oh4theluvof (anonymous) says...
Make yourself feel better by spending some money on some pamphlets to hand me about sugar and diabetes and sugar and my teeth and then leave me alone. Don't make me take government insurance and don't take on paying for my insulin shots or my false teeth. Just let me pay the consequences, medical bills or both, but do not try to force me to conform to your standard. If I want a sugar beverage, it may be that I am allergic or sensitive to aspartame or it may just be that I can't stand the taste of diet, This is not your problem in any way shape or form. Leave it alone!!
October 6, 2009 at 8:37 p.m. ( permalink | suggest removal )
oh4theluvof (anonymous) says...
Yeah!!!!! Tax, that!!!!!!
That's a lot of work, but if buying it ready made gets too costly, you better believe I'll do this. Going to the store on a sugar run now....anyone need anything while I'm there? ;-)
October 6, 2009 at 9:44 p.m. ( permalink | suggest removal )
create (anonymous) says...
Sugar cubes here.
www.sweetscam.com
October 7, 2009 at 9:02 a.m. ( permalink | suggest removal )
seriouslyfolks (anonymous) says...
They better not tax basil brownies or I will revolt!
R.
October 7, 2009 at 9:18 a.m. ( permalink | suggest removal )
open_eyes (anonymous) says...
Hey GARRISONJHALL, would you like a nice long list of things that "Naturally, Democrats/Liberals are against" that you might not think are too kosher either?
LOLOL
Maybe as part of cap and trade people should be taxed on size or lung capacity, or how much they exercise. Those people use up more oxygen and give off more greenhouse gases. Why should small inactive people be penalized at the same rate?
There are studies that say Basil can protect against the harmful effects of aging:
http://stanford.wellsphere.com/comple...
I'm sure there will be a tax on basil soon, because:
Naturally Democrats/Liberals will be against it because they want to ration care to the aged so those more deserving can have more.
Naturally, Republicans/Conservatives will be against it because they just want old people to die fast.
Naturally.
October 7, 2009 at 9:45 a.m. ( permalink | suggest removal )
seriouslyfolks (anonymous) says...
Naturally.(pompous tone intended)
R.
October 7, 2009 at 9:48 a.m. ( permalink | suggest removal )
methusla (anonymous) says...
FYI, carbohydrates is the real culprit behind diabetes, cut down on carbohydrates and you will reduce your risk of diabetes and obesity and this comes from a person who is a type 2 diabetic ! Since I have followed my doctors orders and diet, which cuts down on carbohydrate intake, I have lost approx. 90 lbs. and my blood glucose level is very rarely above 104, it used to be around 250 to 300 . Of course cutting down on sugars, is also a benefit !
About three years ago, when I was diagnosed as a type 2 diabetic, I weighed around 350 lbs. and now I weigh about 260 lbs.
October 7, 2009 at 10:27 a.m. ( permalink | suggest removal )
open_eyes (anonymous) says...
Tax on Carbs!
Naturally, I'm sure Republicans/Conservatives will be against that.
Naturally. (like Seriouslyrfolks, pompous tone intended :)
October 7, 2009 at 10:34 a.m. ( permalink | suggest removal )
me (anonymous) says...
people will be robbing candy stores and pop machines next. I NEED my sugar
October 7, 2009 at 11:20 a.m. ( permalink | suggest removal )
HenryVIII (anonymous) says...
Too much of anything can kill you... This includes smoke, alcohol, sugar, water, and even oxygen. Why don't we just ban all kinds of food and drink so we all just starve to death. Quit trying to tell us what we can and can't do to our own bodies!
If people are harming themselves with their choices, it shouldn't be any of your (or the government's) business. Problems arise, however, when someone's choices harm others. (like with SHS) This is the only time something like this should be banned/taxed/prevented. We may need to protect others from an idiot's actions, but we should just let the idiots hurt themselves if that is what makes them happy.
'enry
October 7, 2009 at 11:30 a.m. ( permalink | suggest removal )
methusla (anonymous) says...
And of course, there are those idiots that consiously choose to harm themselves, by insisting on exposing themselves to the alleged harm the other idiots are partaking in that is a legal activity, such as smoking and allowing smoking in a privately owned establishment and there are those idiots that can' t make an intelligent decision not to enter such an establishment and harm themselves by exposing themselves to the alleged harm that they know full well may be present in said establishment ! Then those idiots who cannot choose for themselves not to expose themselves to harmful elements, such as the alledged, deadly, SHS and they need the help of government to make their decisions for them and thereby force everyone to abide by that decision !
I agree that problems arise, with those people who think that they know better than anyone, what is best for everyone, regardless of the consequences to some or everyone !
What I have just described is nothing short of the birth of TYRANY !
October 7, 2009 at 12:33 p.m. ( permalink | suggest removal )
HenryVIII (anonymous) says...
methusla,
I'm beginning to think you'll never change your view on the smoking ban... Should I give up hope?
You do have a point, though. I guess we should hold all victims responsible for harm done to them by others.
For instance...
Victim: "I got mugged while walking home from the bar down a dark alley. Can I press charges?"
Judge methusla: "No. You knew full well there could be muggers down that dark alley. It's your own fault for not walking 10 blocks out of your way to go around them."
Victim: "I thought it was illegal to hurt other people. I was only walking in an area that is open to the public."
Judge methusla: "Well, I guess you thought wrong. Muggers enjoy mugging people, so I think they should be allowed to do that in places that are open to the public."
Victim: “Weak, dude. Weak.”
'enry
October 7, 2009 at 1:36 p.m. ( permalink | suggest removal )
justaflushaway (anonymous) says...
Henry8
You forgot about the democrats killing us also!
October 7, 2009 at 5:53 p.m. ( permalink | suggest removal )
oh4theluvof (anonymous) says...
Every time Henry posts something I get Deja Moo............................you know, the feeling I've heard all that BS somewhere before.
October 7, 2009 at 10:18 p.m. ( permalink | suggest removal )
goodoleboy (anonymous) says...
Never ceases to amaze me, its a simple equation, expend more than you take in and you stay thin. Does not hurt to ensure that what you take in is of high quality and not junk food.
Astounding how hard it is to comprehend...
October 7, 2009 at 10:26 p.m. ( permalink | suggest removal )
neighbor (anonymous) says...
It's hard for me to comprehend why so many people are obsessed with what other people do or look like. Simple insecure people should be banned.
October 8, 2009 at 9:03 a.m. ( permalink | suggest removal )
seriouslyfolks (anonymous) says...
"You're fat. Not heavyset, but F-A-T, fat. It takes a lot of courage to admit it, but you have a problem. Strangers gape in amazement. Children taunt you behind your back. People have trouble looking at you when you eat, and for good reason: you're huge. But gosh, you don't like being this way. You hate it as much as we do--maybe more. What you want to know is, how come no one is doing anything about it?" The Onion
http://store.theonion.com/i-wish-some...
Just kidding of course! LOL roflol :) lol ;)
October 8, 2009 at 1:12 p.m. ( permalink | suggest removal )
oh4theluvof (anonymous) says...
Story titles and headlines like this one are exactly the kind of thing that will make Willy Wonka avoid our town for his new hard candy factory and History of Candy museum. Let's avoid this kind of bad press for our town, shall we?
October 10, 2009 at 10:52 a.m. ( permalink | suggest removal )