Turkey day is upon us – a carb load like what we might need to run a 100-mile race. We all are familiar with the protein load from good ole Tom Turkey, and, of course, some ham if that’s how your family rolls. But what about the sugar? It doesn’t all come from the desserts like we would assume, but it sneaks in everywhere. Let’s take a look and see who the worst offenders are:
Candied Yams: These holiday goodies have about 41 grams of sugar per ½ cup, but if you skip the candied part and just have the yam, it would only be about 4 grams.
Cranberry Relish: Do you “relish” about 21 grams per 3 tablespoons? You might cut that serving in half since a little goes a long way.
Mashed Potatoes: What? Well we’re not talking refined sugar (sucrose) here but sugar in the form of starch. Mashed potatoes have 3 grams per 1 cup.
Dressing/Stuffing: The sugar depends on the bread used and what your recipe suggests, but typically stuffing has about 2 grams per 1 cup serving.
Green Bean Casserole: This fancy dish has 5.7 grams per ½ cup serving. Dang that crispy, fried-onion topping!
Gravy: Gravy’s not much if you are making it from the drippings with some flour and milk; but if you’re using wine or something from a jar, there’s probably some extra sugar hiding in there.
Rolls: Again, your sugar intake depends on what kind of rolls you serve. Sweet Hawaiian rolls have more sugar than a crescent roll or yeast roll.
Pumpkin pie: One slice with ½ of a cup of whipped topping has 31 grams. I might just skip the yams and go for two slices of pie!
Pecan Pie: Those of us in the South like pecan pie and, of course, it has 41 grams of sugar per slice! You know things are sweeter in the South.
Is this sugar something we should get worked up about? Of course not. Thanksgiving happens once a year, or maybe twice depending on your family dynamics; and food is part of the celebration. People who have diabetes or congenital sucrase isomaltase deficiency (CSID), also known as sucrose intolerance, do need to consider their choices and make their meal fit into their dietary plan. Enjoy the holidays.