Kate Williams, RD
This month, we explore some of the common myths in the media using the 2015-2020 Dietary Guidelines for Americans.
The topic of added sugars received a lot of attention over the past few years. Media headlines often focus on the dangers of consuming added sugars and urge people to cut them out entirely. Some of the information in the media is correct, but often the news coverage misses the big picture. Like anything else, foods with added sugars can fit into an overall healthy dietary pattern. Adding moderate amounts of sugars to foods can also help people eat more fruits, vegetables, low fat dairy products, and whole grains.
Myth #1: You Should Cut All Added Sugar from Your Diet
- Dried cranberries are usually sweetened with sugar to complement their tart taste.
- Drizzle honey on whole grain toast with nut butter.
- Teriyaki Salmon over Sesame Broccoli Noodles uses honey as part of a delicious sauce, paired with salmon and spiralized veggies.
- Glazed Carrots use brown sugar and orange marmalade for a healthy side dish.
Myth #2: Sugar, Alone Causes Obesity
Myth #3: Your Body Knows the Difference Between Added and Naturally Occurring Sugars
Myth #4: Manufacturers Can Hide the Amount of Sugar in Your Food
What You Can Do to Cut Back on Added Sugars:
- Use 1 less tablespoon of sugar in your coffee or tea.
- Beware of mindless munching. Even if you are just grabbing a few pieces of candy every time you walk by the jar, these calories add up quickly. Instead, save the candy for a true “treat” and opt for fruit instead.
- Choose water or 100% juice over sugar sweetened beverages more often.
- Choose products that are reduced in sugar. Try V8® + Energy instead of a higher sugar energy drink.
Kate's BioKate received her bachelor's degree in dietetics from the University of Delaware and completed her dietetic internship at Johns Hopkins Bayview Medical Center. She has over ten years of experience in a variety of nutrition-related practice areas including clinical nutrition, weight management counseling, health and wellness and nutrition education. Kate has worked as a nutrition consultant to the Campbell Soup Company since 2005.
- Dietary Guidelines for Americans 2015-2020
- Nutrition and Your Health: Dietary Guidelines for Americans - PART D: SCIENCE BASE Section 5: Carbohydrates