From Corporate Fitness Works Registered Dietitian, Emily Vong Healthy Eating Tip Low Calorie/Healthy Sweetener Replacements According to the American Heart Association, the average American adult consumes 22 teaspoons of sugar per day. That’s more than double the recommended 9 ½ teaspoons. Though sugar is a main source of energy in the body and the sole source of energy for the brain, eating too much can lead to increased calorie intake and weight gain, and can contribute to the development of chronic diseases such as diabetes. To find out if your favorite foods have added sugars, check the ingredient list. Added sugar may be listed as corn syrup, molasses, corn sweetener, honey, fruit juice concentrates, or words ending in “-ose,” such as maltose or sucrose. To decrease your sugar intake, start by identifying sugary foods and beverages in your diet that you can replace with lower sugar options like fresh fruits and vegetables, whole grains, and water. Still need some sweetness? Here are some common sugar alternatives that can be found in pre-made products, in the baking aisle, or on the coffee counter: Sucralose (Splenda), Aspartame (Equal), Saccharin (Sweet’N Low) These artificial sweeteners are all extremely sweet and have very few or no calories. They are found in products such as diet sodas, reduced-sugar dairy products like “light” yogurt, and low-calorie desserts and snack foods. Some of these sweeteners can replace sugar in home recipes, and are commonly found next to the sugar packets at coffee counters. There is some controversy over the potential negative health effects of consuming these products, but there is no reliable scientific evidence to suggest these sweeteners are unsafe. (continued) From Corporate Fitness Works Registered Dietitian, Emily Vong Corporate Fitness Works, Inc.

Healthy Eating Continued… Stevia Stevia is made from leaves of the stevia plant, is almost 300x sweeter than sugar, and is virtually calorie-free. Although it is marketed as a natural sweetener, most forms of stevia sweetener are highly processed. Stevia is now commonly found in reduced-calorie and “diet” products like sodas, juices, and sweet snacks, and is becoming popular as a sweetener for coffee and teas. Sugar Alcohols Sugar alcohols are neither sugar nor alcohol. They are often found in desserts, candies, and chewing gum labeled as “sugar-free” or “no sugar added.” Sugar alcohols provide fewer calories per gram and have less of an effect on blood sugar than regular sugar. Though some sugar alcohols have been shown to prevent tooth decay, consuming too much at one time can cause digestive discomfort. Some commonly used sugar alcohols include xylitol, sorbitol, and mannitol. Agave Nectar Agave nectar is a sugar-containing liquid sweetener that is refined from the agave plant. It contains the same number of calories as other types of sugars, however it tastes almost twice as sweet as sugar, so it may be possible to use less. Agave nectar is gaining popularity in foods marketed as “health-conscious” or “natural,” but unless a smaller amount is used, it has no health benefits over table sugar. Honey, Maple Syrup, and Molasses These sugar syrups all contain the same number of calories as table sugar with approximately the same level of sweetness. However – the rich, complex flavors of these products can complement foods and satisfy taste buds while using less than other types of sugar. How else can you reduce sugar without sacrificing taste? Try experimenting with different flavors and seasonings like citrus juice or sweet-complementing spices like cinnamon, nutmeg, or cloves. Looking for a lower-sugar juice option? Mix a splash of your favorite juice in a glass of sparkling water with ice for a refreshing, hydrating juice spritzer. Need to wean yourself off sweet tea? Ask for half unsweetened tea with a fresh lemon wedge for some extra flavor. Once you’re used to that, go all the way with unsweet! Low-Sugar Apples & Cinnamon Oatmeal ½ cup old fashioned oats, dry 1 cup water or milk Dash of cinnamon ¼ apple, diced 1 Tbsp. chopped walnuts 2 tsp. agave nectar Combine the oats and water or milk in a medium bowl. Microwave on high for 2 ½ minutes and stir in cinnamon. Top with apple, walnuts and a light drizzle of agave nectar. Enjoy! Sources: www.heart.org www.mayoclinic.org www.foodinsight.org