It seems that the topic of sugar consumption continues to make waves in daily conversations. Although the sugar talk has been around for some time now, many people are still unsure of just how much sugar they should consume, or how to enjoy a sweet taste without adding too many calories. And many wonder if they need to be on a “low sugar diet.”
The American Heart Association recommends limiting the daily intake of added sugars to 6 teaspoons for women and 9 teaspoons for men. And soon, you will be able to find the added sugars amount on the nutrition facts panel of food products. This should help people better understand how much added sugars are in the foods they choose, and enable them to make educated choices.
It is common knowledge that an excess intake of sugar may lead to consuming too many calories, which in turn can result in weight-gain, obesity and related chronic illnesses. That said, it is moderation and balance – not some kind of “low sugar diet” – that’s a key part of a healthy lifestyle. However, honestly speaking, it can be challenging for people to resist a sugar craving. For that reason, I want to encourage you to swap some of the sugar you add to foods with a low-calorie sweetener, or try lower-calorie and reduced-sugar foods and beverages instead of full-calorie versions. Here are some easy tips to help you get started.
Personally, I love sweetened foods and beverages and because of that, I have become a big fan of low-calorie sweeteners. Thanks to low-calorie sweeteners like SPLENDA® Sweetener Products, I’ve still able to enjoy some of my favorite desserts, snacks, and beverages –with less sugar!
Splenda.com offers many recipes that can help satisfy your taste for something sweet, while keeping you on track with healthy lifestyle goals. Be sure to check out the desserts category and the newest category – recipes using SPLENDA® Naturals Stevia Sweetener for many great ideas.
Here is one of my favorite beverage recipes:
Mango Shake Recipe
Servings Per Recipe: 2; Prep Time: 5 minutes
- 2 cups skim milk
- 4 tablespoons frozen mango juice (or 1 fresh pitted mango)
- 1 large banana
- 1 packet SPLENDA® No Calorie Sweetener
- 2 to 3 ice cubes
Place all ingredients into a blender. Blend until foamy. Serve immediately.
Variation: Instead of mango juice, try orange juice with papaya, or strawberries.
And here’s a refreshing drink that has only 20 calories and 1 gram of sugar per serving.
Raspberry Basil Iced Tea Recipe
Servings Per Recipe: 8; Calories Per Serving: 0
- 2 quarts decaffeinated, unsweetened iced tea
- 1 pint raspberries, washed
- 8 fresh basil leaves, washed
- 4 tablespoons (or 6 packets) SPLENDA® No Calorie Sweetener
In a 2-quart pitcher, combine all of the ingredients. Gently stir and refrigerate overnight. Add ice to individual glasses and pour iced tea in each through a strainer to remove bits of herbs and fruit. Stir and enjoy.
I have been compensated for my time by Heartland Food Products Group, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog with Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.
Sylvia Meléndez Klinger, MS, RD, LDN, CPT is founder of Hispanic Food Communications, Inc., a nutrition and food communications consulting company. A Hispanic native who is a leading expert in cross-cultural Hispanic cuisine as it relates to nutrition and health, Sylvia uses her in-depth culinary and cultural expertise to introduce new strategies for wellness to an increasingly health-conscious Hispanic population. For more than a decade, Sylvia has been a consultant for major food, beverage and pharmaceutical companies and non-profit organizations.