If you’re in the market for nutritional info, Ohio State dietitian Candice Schreiber is here to help, serving up details about the sometimes complicated relationship between food and cancer. On today’s menu: reducing obesity risk by cutting sugar intake. “One of the most common questions I get asked is, ‘Does sugar feed my cancer?’” says Schreiber, an OSUCCC – James dietitian. The answer is that there isn’t a direct link between the consumption of sugar and cancer, but there is an indirect link — one of several reasons to limit your daily sugar consumption. “Every cell in your body uses sugar, or glucose, as a source of energy,” Schreiber explains. “However, far too many people consume too much refined sugar, and that’s where the cancer connection come into play. Obesity increases cancer risk, as well as other health risks, such as cardiovascular disease, diabetes and high blood pressure.” How much is too much? The daily recommended maximum amount of added sugar is nine teaspoons for men and six teaspoons for women, according to the American Heart Association. The natural sugar found in fruit and vegetables are much healthier, as they contain wealths of vitamins, minerals, phytochemicals and fiber not found in processed and/or added sugar. “Fruit does tend to contain more natural sugar than vegetables, but that does not mean you should avoid eating it,” Schreiber says. Look at labels It’s important to look at nutrition labels in the supermarket to determine the amount of sugar — including added sugar — in products. For example, a serving of one popular cereal has 17 grams of sugar, all of them added. A 12-ounce can of cola contains 39 grams of added sugar, which is more than the total recommended daily amount. “I always tell people to avoid sugary drinks such as soda, sweet tea and energy drinks,” Schreiber says. “Also, limit energy-dense processed foods that contain a lot of calories from sugar, such as muffins, donuts, cake and cookies.” Sugar substitutes Schreiber often gets asked whether sugar substitutes — artificial and natural — can increase cancer risk. “There is no evidence that there is a link between artificial sweeteners and cancer,” Schreiber says. “However, I recommend limited use, as they don’t provide any benefits and often take the place of water in the diet.” Natural sweeteners, including honey, maple syrup and agave “have a little more nutrients than refined sugar, but it’s still added sugar and you should limit how much you use.” Reducing sugar consumption Here are some of Schreiber’s tips to cut the amount of added sugar in your diet: Pick produce: “I always tell people to buy things that don’t require nutrition labels, like apples, berries and sweet potatoes — mostly produce,” Schreiber says. Yogurt: Choose plain yogurt rather than versions that come with fruit. A serving of plain Greek yogurt has 4 grams of sugar versus 15 grams for a version with strawberries. “You can then add fresh fruit to your plain yogurt,” Schreiber says. Juice: Juice contains a lot of sugar, but not the nutrition and fiber of whole fruit. One way to reduce your intake is to mix half-glasses of fruit juice and club soda. Coffee: A premium latte from a coffee shop contains a lot of sugar — one popular iced vanilla version contains 28 grams. “I do get a peppermint latte now and then, and ask for only one pump of peppermint, rather than the standard four,” Schreiber says. Baking at home: Reduce amounts of sugar called for in recipes for cakes, cookies and other baked goods, Schreiber suggests. For example, if a recipe calls for half-cup of sugar, use a quarter-cup. Find your sweet spot “I always tell people, ‘never say never,’ that it’s OK to have a piece of cake or a cookie now and then,” Schreiber says. “The key is to not make it your routine — that’s how unhealthy habits start. While it’s important to eat a healthy, plant-based diet, food is only one piece of the cancer and health puzzle. You need to incorporate other healthy lifestyle behaviors, such as regular exercise, using sunscreen and not smoking.”