I'm often asked: 1) how I maintain a normal weight being a food blogger who features a lot of desserts, and 2) how making those desserts squares with my whole healthful eating philosophy. So I thought I'd address those questions here today. Sugar - Toxin or Treat?
A Balance I Can Live With
Am I anti-sugar? If you've been reading my blog for any length of time, you know I make plenty of recipes with sugar (though I reduce the sugar where I can, but never use artificial sweeteners). So, no, I am not anti-sugar. Do I think sugar consumption "in moderation" is a good thing? No, not exactly.
It's just my opinion, but I think I would probably be better off eliminating all added sugar (whether it is sucrose or fructose, coconut palm sugar, maple syrup, honey, agave, etc.) from my diet. But, barring a dire pronouncement from my doctor that I've developed a serious condition and truly must, I'm never going to do that. I mean, let's be realistic!
Quality Over Quantity
I've seen recommendations that we not exceed 6 to 9 teaspoons (24 to 36 grams) of added sugar per day. It sounds like a lot, but when you consider that a 12-ounce can of soda has more than 9 teaspoons of sugar, it's easy to see that if you want to stay within that limit, something's got to give!
With so many fabulous homemade pies, cakes, ice creams, scones, jams, biscuits and all sorts of desserts to be enjoyed, I've chosen to eliminate sodas, candy and all but the very best (I am fond of Walkers shortbread) store-bought sugary treats from my diet. I can't see wasting my self-imposed sugar allowance on junk!
It All Counts, Not Just Dessert
There's lots of "hidden" sugar in things like flavored yogurts, teriyaki sauce, sweet and sour sauce, barbecue sauce, ketchup, salad dressings.
Alcohol is also a sugar, so if I'm planning to have a glass of wine with dinner, then I adjust my sugar allowance for the day. If I'm having biscuits or toast and homemade jam or marmalade for breakfast, that will affect dessert or snack choices for the rest of the day.
Alcohol is also a sugar, so if I'm planning to have a glass of wine with dinner, then I adjust my sugar allowance for the day. If I'm having biscuits or toast and homemade jam or marmalade for breakfast, that will affect dessert or snack choices for the rest of the day.
Doing the Math
The dessert I posted last week, Coffee Chocolate Gelato, contains 32 teaspoons of sugar in a quart; a 1/2-cup serving contains 4 teaspoons of sugar. Fresh Peach Sheet Cake contains 38 teaspoons of sugar and I cut it into 16 servings; so one serving contains under 2.5 teaspoons.
Fresh Peach Scones recipe contains 12 teaspoons of sugar for 12 scones; one scone contains 1 teaspoon of sugar. Chocolate Butter Cake without frosting contains 72 teaspoons of sugar and I cut it into 16 servings; one serving contains 4.5 teaspoons of sugar. (You can do the math on the frosting; I always scrape off frosting!)
Fresh Peach Scones recipe contains 12 teaspoons of sugar for 12 scones; one scone contains 1 teaspoon of sugar. Chocolate Butter Cake without frosting contains 72 teaspoons of sugar and I cut it into 16 servings; one serving contains 4.5 teaspoons of sugar. (You can do the math on the frosting; I always scrape off frosting!)
It doesn't call for a lot of math because I never weigh or measure myself, I never "diet," I don't concern myself with fat grams (I simply avoid the unhealthy fats, trans fats, altogether) or calories or anything else. I just monitor the sugar and ask myself "Is this worth it?" before I start eating. No mindless eating. And, as I often say to Mr Delightful, we don't need to have a dessert every day! I also tell him, "Don't do the Dew (Mountain Dew)!"
And the Science
I like to have all my sugar for the day in one sitting, so my body just "takes the hit" once a day instead of having several blood sugar and insulin spikes. (Don't ask me about the science on that one, it's just a feeling I have.)
The Conclusion
Never more than 6 teaspoons (24 grams) of sugar in a day. Never. No exceptions. And you will be able to "take it or leave it" when it comes to sugar.
Update 04/12/18: Just posted the latest addition to my health regimen: Intermittent Fasting 16/8.
Jean
Moderation is the key! Love this post and thanks, Jean, for sharing it.
ReplyDeleteAngie, thank you so much!
ReplyDeleteHear, hear! I could have written that same post, Jean, but not nearly as well! Even down to the love of Walker shortbread. And now I have to contact Angie, if I can find her without going to Google+. I had forgotten how much her pic looks like Lionel and Tuppence. :-) Have a wonderful day. xo
ReplyDeleteThank you, Judy! I'm just hoping people won't see the title and assume I blog recipes that use artificial sweeteners or something and so not read it. (I think G+ is a pain! And I don't think the people using their comment system know how commenter-UNfriendly it is and that they're missing out on a lot of comments.)
ReplyDeleteOh, this is gonna surprise ya, Jeani…BUT – straight up – that’s pretty close to my philosophy in a lot of ways and as far as it goes. I do factor in a lot of burning of calories into my decisions, because I’m so active. Very solid thinking and expressing on your part. 5 cleavers!
ReplyDeleteYes, Sully, I really am surprised! Never ever EVER expected to get the 5 Cleavers on this one! Thank you.
ReplyDeleteI like the idea of you taking your "sugar hit" just once per day...makes sense....great post!
ReplyDeleteI've been bouncing on and off sugar for years now and right now I'm pretty much off. I've believed for years that sugar (and refined carbs), are the true problem, not fat and cholesterol. Yesterday I went to see a good friend of mine in the hospital for a triple bypass. Now he's quite a bit older than me but when I see a good friend in the kind of shape he's in and I read the news about the sugar industry and their cover-up, it really makes it all sink in. Sugar is bad, plain and simple. But even knowing all that, a treat once in a while is still called living.
ReplyDeleteBTW, I'm making your Cabbage soup (I add grilled sausages to my bowl!) tonight (yet again) for dinner.
I find that if I start off the day with packaged cereal (which contains sugar), then this makes me crave sugar for the rest of the day. So I have cut out the cereal in the morning and now have 2 boiled eggs with cottage cheese in the morning. Still, I couldn't resist eating several of my 'Chocolate and Peanut Butter Molten Lava' cakes- I know what you mean about blogging and trying to keep your weight down!
ReplyDeleteShirley, thanks. I don't know if it's "scientific" or not, but it seems to work for me.
ReplyDeleteRichard, I'm not a big "believer" in cholesterol, but there is evidence that it is sugar that raises cholesterol much more so than fat. But I will continue to enjoy sugar and refined carbs (my organic unbleached flour!) occasionally and in small doses. So glad you're enjoying my cabbage soup! :-) Oh and best wishes to your friend for a speedy recovery.
ReplyDeleteWell, no, Fran. It's too much to ask of anyone to resist your c&pb molten lava cakes! But it's so true that a proteinless sugary breakfast will wreck one's whole day nutrition-wise.
ReplyDeleteI am with you, Jean. I think a little 'sweet' in our lives balances out all the 'sours'! Life is too short to not enjoy a treat now and again, but the key is 'balance', right? I like the idea of doing the math! I really never thought to do that with a recipe, but it makes perfect sense to keep sugar consumption in check. Great tip! Hope your weekend is sweet, too. xx Karen
ReplyDeleteModeration is what is important. And you are so right about about sugar in some meals ♥
ReplyDeletesummerdaisycottage.blogspot.com
Jean, I enjoyed reading this post and it is very helpful.
ReplyDeleteI like this post. My theory is everything in moderation. And yes, until the Dr. tells me differently, I'm going to continue to eat to eat as I do: a healthy diet of lean meats, fresh veggies and fruit. With an occasional burger, burrito, potato chip and brownie thrown in, I don't feel guilty about that at all. But I do spend my day sugar conscious. I cut out soda over twenty years ago. I live on club soda. I'm still getting those bubbles. And now a Pepsi or a coke tastes so sweet I can't drink it.
ReplyDeleteThanks, Karen. Yes, that bit of math is just the reminder I need to not go overboard.
ReplyDeleteThank you, Summer. Moderation!
ReplyDeleteSylvia, thank you so much. I'm glad you found it helpful.
ReplyDeleteLea Ann, that's right - sometimes you just need those bubbles! That's when I break out a bottle of Pellegrino. And if I want it a little sweet, I can squeeze half an orange into it, right?
ReplyDeleteThank you for sharing such great and helpful information!
ReplyDeleteI am very careful with sugar. I generally leave it alone!
ReplyDeleteAh Jean, I like your thinking. Something we teach kids in science is about having a balanced diet. We teach all the constituents, fruit, vegetables, fibre, protein, sugars, oils the lot. There are some spectacularly colourful charts around that show it all!! Kids love drawing them. Children over here might be able to tell you what a balanced diet is but to actually eat a balanced diet, that is another question. The dinners they get at school are generally planned around the balanced diet concept. If they have packed lunches we encourage a piece of fruit, a healthy yoghurt for calcium and a sandwich with a salad and protein filling such as fish, non reconstituted ham. We send letters home to suggest ideas for the parents.But basically for us all, every one of us, it comes down to a balanced diet. In recent years, probably many years, I have had more than a fondness for cheese. This has unbalanced my diet and given me too many saturated fats. I have cut out cheese now and I make sure I eat a variety of fruit each day. I am hoping that keeps me on the straight and narrow!!!Ha! Ha! I go for a run every day so that keeps me fit.
ReplyDeleteBernideen, thank you so much! I hope it will prove helpful to one or more of your readers.
ReplyDeleteAnnie, that's good. I had a bit yesterday -- a few bites of a wonderful key lime cheesecake at a special lunch; probably won't have any today.
ReplyDeleteThanks, Tony. Remember that sugar, not just fat, raises one's cholesterol and other lipids. I do have a bit of cheese every day, but lots more fresh fruit than cheese. Sounds like the school lunches in the UK are better than those here. Fast food outlets have set up shop in many school cafeterias, and colas and other sodas are there as well, even in vending machines on campus.
ReplyDeleteI do watch my carbs, Jean, but always make sure I balance them with protein. I'm not a fat watcher, either, and have basically been doing The Zone diet for the past 17 years, and it works for me. Although I share a lot of desserts on my blog, I do watch what and when I eat them. I enjoyed reading your take on the sugar issue very much! Happy baking, my friend.
ReplyDeleteThanks, Kitty, for weighing in (I know, I know, pun intended!). Yep, if we keep watching what and when we have all these things we cook up, we can keep right on enjoying them. Happy baking!
ReplyDeleteFor health reasons I have been trying to reduce my sugar intake, I admit it, I am addicted to it. Fortunately I am not diabetic or even pre diabetic, but I know that I would be healthier with less. It is interesting to hear the small amounts in some of your desserts when you break it down to a per serving amount. I am glad you stopped by Celebrate and Decorate!
ReplyDeleteIt's a difficult question. While sugar may not exactly be the devil, it certainly isn't good for you. However, we must enjoy the food that we eat without being afraid of everything we put in our mouth. A moderate amount of sugar has to be better than any kind of substitute. One of the problems I think, is that the more you eat, the more you want. Better to cut back, enjoy an occasional treat, and try to stick to an overall healthy eating plan. Thanks for sharing at the Blogger's Pit Stop.
ReplyDeleteThanks so much, Chloe! I wish you success in your efforts to reduce your sugar intake. It does get easier, and you can actually lose your cravings. Have a wonderful weekend!
ReplyDeleteI agree, Debbie. Right now my sugar intake is low enough that I don't really crave sugar. When my husband brought home three big cookies today, I wasn't even tempted. I just thought how I don't even like those particular cookies and they're not made with the quality organic ingredients I use; they would not satisfy. I'd rather have zero sugar today and then tomorrow enjoy about a 4-teaspoon dose of sugar in the homemade dessert I'll be making.
ReplyDeleteWhat a sensible post! I'm pretty much the same, I enjoy a biscuit with my tea after work (I'm English so I guess that's a cookie to you!) but I do moderate it, and if I have a couple of biscuits mid afternoon I won't have any dessert later.
ReplyDeleteI also find by making homemade when I can I can cut the sugar down, most cake, biscuit or cookie recipes can have the sugar reduced by about a 1/4 without changing the taste too much, still not healthy but at least you know what you are having.
I agree about the artificial sweeteners too, I try to give them a wide berth!
Julia, thank you so much. I consider "sensible" to be a real compliment. I enjoy a couple of biscuits with tea as well occasionally. I have a friend who has to have a treat of some sort every time she has a cup of tea. But, as I told her, that would be a real problem for me since I drink tea about 8 times a day! :D
ReplyDeleteJean - being careful about our sugar intake is very important. I, too, enjoy my sugar but find I need less and less of it to make me happy. It will continue to see sugar on my blog as well!
ReplyDeleteDavid, it's easy to see from the beautiful desserts you post on Cocoa and Lavender that, like me, you like to make your sugar *count*!
ReplyDeleteJean, this was a wonderful post. I'm always telling my grown children about how sugar is in a lot of things most everything. A how pastas break down into sugar too. Thanks for sharing this info. Have a wonderful day today and lovely weekend. With love Janice
ReplyDeleteThanks, Janice. Yes, I really try to watch the pastas and breads, too. I love bread! So I'll gladly give up dessert for bread! Keep telling your children, someday it could sink in. Have a wonderful weekend.
ReplyDeleteWhat a fun, well-written and really informative "real person" look at sugar and the approach. Excellent info. You know, I really wish that manufacturers would say how many teaspoons a serving breaks into instead of percentages or grams. That's a measurement easy to understand. I think it's all too easy when baking to forget to do the math. And with this, I have to say that my shortbread recipe with only 1/4 c. sugar (and a respectable yield) makes me feel a little less guilty than it did before. Of course, it's hard to eat just one!
ReplyDeleteJeanie, thank you, I'm so glad you liked it! I think manufacturers don't really want us to know these things, so they put the required nutritional information in as unclear a way as possible! :D
ReplyDeleteJean, you have got it all figured out! I just wish I had your will power. Wow, to eat it in just one setting. My sweet tooth would not know who's mouth it was in. lol! Thanks for sharing with SYC.
ReplyDeletehugs,
Jann
Thanks, Jann. I try. LOL about your sweet tooth! I don't really think of it as willpower because I'm not denying myself anything. Like yesterday, husband came home with a can of Pepsi (at least it wasn't Mountain Dew!) and offered it to me. I thought, I haven't tasted that in ages, wonder how that would taste, so I poured myself 2 ounces of it, did the math (1 1/2 teaspoons), drank it. I found I still liked the flavor but not enough to waste my sugar allowance on it!
ReplyDeleteGreat post Jean!! My opinion - the artificial stuff is the toxin! Thanks for sharing on the What’s for Dinner link up
ReplyDeleteThanks, Helen! Yes, while I think too much sugar is harmful, I think *any* amount of the artificial stuff is bad.
ReplyDeleteModeration is the key! Thanks for a good read!
ReplyDeleteMichelle
Thanks, Michelle. I wasn't sure this post would be well received.
ReplyDeleteyou are right, sugar is present in everything, thanks for sharing with Hearth and soul blog hop. tweeting.
ReplyDeleteThanks so much, Swathi. I'll always be willing to "spend" my daily sugar allowance on your perfect opera cakes!
ReplyDeleteThank you for the informative post, Jean! I have a sweet tooth, but I try to exercise moderation in my sugar consumption.
ReplyDeleteDid you read about the sugar industry scandal that was reported in the news earlier this month?
Margie, I'm so glad you liked it. I hadn't seen that report until someone read my post and told me about it. It didn't surprise me in the least! Thanks for mentioning it; I would not have wanted to miss it.
ReplyDeleteI was so interested to read this post, Jean. I've been really concentrating on healthy eating and exercise since January and I've lost 25 pounds. I've not cut out sugar either, but I am watching how much I consume. As someone who blogs about food, it can be challenging, but I've perfected the 3 bite taste test (one for flavour, one for texture and one for good measure!). Like you, I don't want to give up sugar but I'm happier cutting back. I think it's all about moderation. Thank you so much for sharing this excellent post with us at the Hearth and Soul Hop!
ReplyDeleteApril, thank you so much. I wasn't sure how this post would be received by others who blog about food. I like that 3-bite taste test idea! And congratulations on your healthy eating and exercise program. Keep up the good work!
ReplyDeleteHi Jean. I'm with you. I know I probably eat too much sugar, but so far after all these years my doc hasn't said no to me so I will keep calm and carry on. Thank you for your kind comments and visit to me. Don't ever say never about painting. I have changed over the years and haven't regretted it a bit..Have a wonder week..Judy
ReplyDeleteThanks, Judy! Speaking of painting, I got a little overzealous in my scrubbing the wall over the stove today, and it looks like I'm going to have to get my paintbrush out! :-(
ReplyDeleteVery helpful post Jean. I think what works for me is moderation. I don't eat a lot of sweets. Have a lovely week.
ReplyDeleteThanks, Linda! You, too!
ReplyDeleteHi Jean! Great information. Sugar is a hard one to control, it is addicting. The more you have the more you want. I try to keep it out of my diet also, for the most part....
ReplyDeleteThanks for sharing at Dishing It & Digging It! We enjoy seeing great ideas each week!
Thanks, Lori! My pleasure!
ReplyDeleteI've had to learn about 'hidden' sugars. I can not tolerate sugar...I have an immediate reaction to it. And I have to be careful about fruit or even carbs. When I tell people I don't eat any sugar, they say that's what makes it easy to keep my weight down. Well, it's not really so easy but I sure feel good without any sugar in my diet. And I don't eat artificial sweeteners either. I use a little Stevia in my coffee and tea but when I want a dessert, it has to be a fruit dessert with no added sugar. Whew! Too much information? heehee! Hugs, Diane
ReplyDeleteDiane, no, not too much information at all -- lovely to hear from you! It's wonderful that you feel so well without sugar. As a child, I never got hooked on candy because I preferred fruit and didn't feel well when I ate candy.
ReplyDeleteI've blogged about this and I've been surprised at how many people are bothered by sugar, especially sodas. I don't have a choice...I am deathly ill if I eat sugar. I have a really bad reaction. Thanks for this post! Hugs!
ReplyDeleteDiane, not having a choice in the matter is a really good thing. When I see people drinking those giant sized sodas I always wish there was something that would make them wake up to the damage they're doing to themselves.
ReplyDeleteRight there with you on all of this. I am a southerner who hasn't had a glass of sweet iced tea in 2 years. However, I miss my fountain drinks-cold coke with crushed ice is awesome with pizza. I like Walkers too because the sugar is low, I also like Quadratini wafer cookies in dark chocolate (Trader Joes, World Market). A serving is nine cookies, 8 grams of sugar-feels like you are getting a lot!I also like bittersweet chocolate when my sugar jones is out of hand.
ReplyDeleteDenise, thank you. I've never come across those Quadratini wafers; I'll be sure to check them out next time I'm in Trader Joe's or World Market. Congrats on staying off the sweet tea and CoCola!
ReplyDeleteThank you, Marilyn. And thank you for hosting at #WonderfulWednesday!
ReplyDeleteGreat article! I could not agree with you more! Natural sugar is far better than substitutes! I prefer Sugar in the Raw.
ReplyDeleteThanks, Joely! I think there's only one thing worse than sugar substitutes, and that's butter substitutes! :D
ReplyDeleteSuch a great post and I learned a lot! Trying to give up sugar will be a challenge for me but I think my body will thank me. :)
ReplyDeleteThanks, Aimee! I was hoping you might some helpful info here. Most disorders are caused or made worse by inflammation; and cutting out or cutting back on sugar helps with that. Keep up the good work!
ReplyDeleteI always used to be one who would graze all day long. I might only have 2 cookies in a day, but it was a bite here, a bit there. I recently made a change similar to yours, where I just want that one sugar hit a day, rather than staggering it out. I think that is smart.
ReplyDeleteYour information about 6 to 9 teaspoons of sugar a day is very interesting. I don't drink sugared drinks, but am curious to watch my total sugar intake and see where I end up in that equation.
Thanks for the great info!
Thanks, BRnLC! I'm so glad you found it interesting. It's hard to be balanced, but I'm trying!
ReplyDeleteRereading this again tonight, Jean. Such a good post!
ReplyDeleteThank you, Judy! It really works for me!
ReplyDeleteWow, your math really does a lot to show how to figure out how much sugar is in a food! That's really great that this works for you so well!
ReplyDeleteThank you, Sara. I really feel this would be the key for all those people who swear off sugar completely only to "fail" repeatedly - I truly have zero sugar cravings since I began doing this quite a long time ago.
ReplyDeleteJean these are some wonderful tips and ideas; I really like the idea of making your sugar count; thank you so much for sharing this post on my post today! Happy New Year, and God bless you!
ReplyDeleteJenn, thank you so much. I'm glad you liked it. Since I started limiting my sugar intake to not more than 6 teaspoons per day a couple years ago, I have had zero cravings.
ReplyDeleteThis is such a great way to look at sugar! We have to be super careful because my husband is diabetic, but that doesn't mean we don't have sugar at all, just that we have to be more thoughtful about when we have it! I love the idea of making the sugar intake count - it makes a lot of sense!!! Thanks for pointing me in the direction of this post - some really fabulous tips!
ReplyDeleteThank you so much, Cherry. I was hoping it would be helpful. I was saying to a friend just yesterday that the best part of this is that it eliminates cravings, making it soooo easy to do!
ReplyDeleteI like your approach to sugar. I agree with you that it's probably best to eliminate all added sugar, but it's not realistic for me either. I also pay very close attention to the added sugar that I consume, and, as you point out, it's really everywhere. Keeping in mind that alcohol has a lot of sugar is also something I think many forget...
ReplyDeleteAndrea
Andrea’s Wellness Notes
Thank you, Andrea. Yes, many people forget about alcohol. If I'm going to have a glass of wine with dinner, I call that my sugar for the day and say no to toast and jam in the morning or a bite of cake at lunch.
ReplyDeleteI envy you, Jean. I’ve found I can’t maintain a little-dab’ll-do when I comes to sugar. My body wants more. I’m in whatever percent it is that’s addicted. I do have a question, still. If I were to have a muffin here or a piece of pie there, how do I tell how much sugar is within?
ReplyDeleteThat's really difficult, Janet, if you're having something from a restaurant or bakery. I only eat my homemade treats, so I can easily calculate how much sugar is in a serving. For example, if a muffin recipe has 3/4 cup sugar and makes 12 muffins, that's 36 teaspoons of sugar divided by 12, 3 teaspoons per muffin. If you get a muffin out, it's usually larger than the standard size muffin. And I make everything with less sugar than is typical, so there's no telling how much sugar is in a piece of pie in a restaurant. Frozen or packaged things (Sara Lee, etc) will have the amount of sugar in grams on the package.
ReplyDeleteJulie, thank you. It's been several years now since I set my daily limit at 25 grams (I think 50 grams is way too high, but it might be a realistic starting point for some people). How wonderful that you've involved your kids in adding up the sugar content!
ReplyDeleteDearest Jean,
ReplyDeleteHave added this valuable post to my Pinterest board: https://www.pinterest.com/mariettesbackto/diabetes-sugar-addiction-healthy-blood-sugar-level/
Hugs,
Mariette
Thank you so much, Mariette. I am not a scientist or expert, but I hope the little information I have gathered as well as my personal experience might be of use to someone.
ReplyDelete💞
ReplyDeleteThis is a wonderful post Jean, thank you for sharing the link for me! I agree with you, managing sugar, and being aware of the amount consumed is a great way rather than not eating it at all! Always enjoy your wonderful posts! Have a great weekend :)
ReplyDeleteThank you, Marilyn. I'm glad you enjoyed it. I just don't believe giving up sugar completely is realistic for most of us, and I've found this limit to be easy and effective. Happy Summer!
ReplyDeleteI gave up sugar after my daughter's cancer doctors told her to stop consuming anything with sugar in it. The doctors said that cancer feeds on sugar. So, yeah, no more sugar for me!!
ReplyDeleteVery sensible decision, Dee. Just read a prominent doctor saying that the other day. Thanks for sharing your story.
ReplyDeleteI'm curious, was the prominent doctor employed here in the US? My daughter's doctors are not in the US.
ReplyDeleteDee, I don't really recall, but I think he might have been in the UK. Just read that Robert H Lustig MD (a US doctor) has come out with a new book called Metabolical. I definitely want to read that.
ReplyDeleteI'll go look it up and see what it's about.
ReplyDeleteSuper! I'll get around to looking into myself when life settles down a bit!
ReplyDeleteIt's just as you reassured me. Once you understand what "added sugar" means, the rest is easy. No more than 6 teaspoons (24 grams) of added sugar per day. I "deflated" noticeably after the first week. Now losing slowly and steadily. I have more energy. -- L.P.
ReplyDeleteLP, I am so excited for you! I wish I could get more eyes on this post so that more people might be inspired to give it a try. People think sugar is an all-or-nothing thing. And few people want to give it up entirely. But they don't have to!
ReplyDelete