Do you know how much sugar you're consuming daily? Added sugars are a common concern in many diets, contributing calories without providing essential nutrients. While the connection between added sugars and health issues like obesity, diabetes, and heart disease isn't entirely clear, reducing sugar intake is generally a good idea.
Understanding Sugar in Your Diet
Sugar, whether natural or added, is a simple carbohydrate that your body uses for energy. Naturally occurring sugars are found in fruits, vegetables, and dairy products, while "added sugars" are introduced during food processing.
Top sources of added sugars in the U.S. include:
Sodas
Desserts
Energy and sports drinks
However, these aren't the only culprits. Added sugars can also be hidden in many processed foods and beverages, making it easy to consume more sugar than you realize.
By being mindful of added sugars and learning where they're commonly found, you can make healthier choices and reduce your overall intake.
Why Is Sugar Added to So Many Foods?
Sugar is added to processed foods to enhance their appeal and serve specific functional purposes.
Provides flavor, texture, and color to baked goods.
Acts as a preservative in foods like jams and jellies.
Fuels fermentation, allowing bread to rise.
Serves as a bulking agent in baked goods and ice cream.
Balances acidity in foods containing vinegar or tomatoes.
Why Are Added Sugars a Concern?
Foods with added sugars contribute extra calories without significant nutritional value, which can lead to several health problems:
Poor nutrition: Consuming sugary foods instead of nutrient-dense options can result in missing essential vitamins and minerals.
Weight gain: While no single factor causes obesity, added sugars can contribute to excess calorie intake, increasing the likelihood of weight gain.
Increased triglycerides: Excessive sugar consumption can raise triglyceride levels, heightening the risk of heart disease.
Tooth decay: Sugar promotes bacterial growth in the mouth, leading to cavities and other dental issues.
Recommendations for Added Sugar Intake
Health organizations provide guidelines to help limit added sugar consumption:
Dietary Guidelines for Americans:
Limit added sugars to less than 10% of daily calories. For example, 200 calories or 12 teaspoons (48 grams) of sugar in a 2,000-calorie diet equals 200 calories.
American Heart Association:
Women: No more than 100 calories or six teaspoons (24 grams) of added sugar daily.
Men: No more than 150 calories or nine teaspoons (36 grams) daily.
To put these recommendations in context:
1 teaspoon of sugar contains about 16 calories.
A 12-ounce soda has roughly 150 calories and 10 teaspoons (40 grams) of sugar.
By being mindful of these guidelines, you can make informed choices and reduce your sugar intake for better health.
Recognizing Added Sugars
Packaged foods and beverages list their ingredients in descending order by weight. If sugar appears among the first few ingredients, the product likely contains many added sugars.
The Nutrition Facts label provides the total sugar content in a serving, including natural and added sugars. A separate line on the label specifically lists added sugars, measured in grams and percent Daily Value (%DV).
Different Names for Added Sugars
Sugar can appear under many names, making it challenging to identify added sugars. Look for ingredients ending in "ose," such as fructose, glucose, maltose, and dextrose.
Other common names for added sugars include:
Cane juice and cane syrup
Corn sweetener and high-fructose corn syrup
Fruit juice concentrate and nectar
Honey
Malt
Maple syrup
Molasses
It’s worth noting that honey, brown sugar, and other sugars do not provide any nutritional advantage over white sugar.
How to Reduce Added Sugars in Your Diet
Cutting back on added sugars can improve your overall diet without compromising nutrition. Here are some tips:
Choose water or low-calorie beverages: Replace sugary sodas, sports drinks, and coffee drinks with water, calorie-free options, or low-fat milk.
Opt for 100% fruit juice: Avoid juice drinks with added sugars. Better yet, eat whole fruit to benefit from fiber.
Pick low-sugar cereals: Skip frosted and sugary cereals, choosing options with less sugar.
Switch to reduced-sugar condiments: Look for syrups, jams, jellies, and preserves with reduced sugar content.
Choose fresh fruit for dessert: Replace cakes, cookies, and ice cream with fresh fruit.
Select canned fruit wisely: Buy fruit packed in water or juice instead of syrup. If syrup-packed fruit is your only option, drain and rinse it to remove excess sugar.
Snack smarter: Opt for nutrient-dense snacks like vegetables, fruits, low-fat cheese, whole-grain crackers, or low-fat yogurt instead of candy and pastries.
The Final Analysis
Limiting added sugars helps reduce calories without sacrificing nutrition. Reducing sugary foods can make it easier to meet your nutrient needs while staying within your calorie goals. Take a simple first step today: Next time a sugary soda or drink tempts you, reach for a refreshing glass of water instead.
