You may have heard that the new USDA Dietary Guidelines were released at the end of last year. There was a bit of a hub-bub in the nutrition and medical community over what was and wasn't included. One thing that was included that I am a big fan of is the recommendation to limit added sugars to 10% of your calorie intake.
Added sugar does not include the sugar that naturally occurs in fruit or milk. It does include any kind of sweetener added to food (table sugar/sucrose, honey, agave, maple syrup, etc.).
If you eat mostly whole foods and limit your intake of processed foods, it's easier to limit your added sugar intake. With processed foods you have to read ingredient lists carefully. At least until (hopefully) the new recommendations cause food labels to include an "added sugar" category.
So what does an intake of 10% of your calories look like? Well, let's say your daily caloric intake is 1800 calories, which would allow you 180 calories from added sugars, or 45 grams of sugar. About 3 1/2 tablespoons, or a little over 11 teaspoons, of sugar provide 45 grams per day. That's not impossible!
I've found that in most recipes the sugar you add can be halved without the end product losing its sweetness. Here's a recipe where I was able to reduce the sugar from 1 cup to only 1/3 cup, and it was still a huge hit! Give it a try and let me know what you think.
Blueberry Coconut Coffee Cake
1 1/2 c whole wheat flour
1/2 c almond flour
2 1/2 tsp baking powder
1/4 tsp salt
1/2 c nonfat plain Greek yogurt
1/3 c honey
3 c blueberries
~1/2-1 c milk
4 tsp dark brown sugar
4 T shredded coconut
4 tsp cinnamon
Preheat oven to 375 degrees F. Mix the ingredients for the topping together and set aside.
Mix the dry ingredients in a bowl and set aside. In another bowl whisk yogurt, honey, and eggs together until well mixed. Pour wet ingredients into dry ingredients and mix.
Add milk little by little as you mix until batter is a pourable consistency (similar to muffin batter). Fold in majority of the blueberries, leave some for the topping.
Pour into pre-greased 9"x13" baking dish. Sprinkle extra blueberries and topping on top. Bake for 35-40 minutes until toothpick inserted comes out clean.
Taryn is a Los Angeles based Registered Dietitian who's passionate about helping you be your healthiest you.