Many Americans consume too much added sugar, which can put their health at risk. Added sugars are sugars and syrups put in food or drinks when they are processed or prepared. They provide calories but no other nutritional value. Examples of added sugars include candy, table sugar, and sweetened beverages. Additional sugar can also be found in items that may not be considered sweet, like cured meats, soups, packaged pasta sauces, salad dressings, bread, yogurt, biscuits, and condiments, such as ketchup.
The Dietary Guidelines for Americans recommends no added sugars for children under 2. People 2 and older should keep added sugars to less than 10% of their total daily calories. For example, if an adult consumes 2,000 calories a day, no more than 200 calories should come from added sugars. Twelve teaspoons of sugar is about 200 calories.
According to the Centers for Disease Control and Prevention (CDC), sugar consumption far exceeds recommended guidelines. Adult men consume an average of 19 teaspoons of added sugar per day, while adult women consume an average of 15 teaspoons. The American Heart Association’s (AMA) recommended daily limits for added sugar are:
- Men: up to 9 teaspoons (36 grams or 150 calories)
- Women: up to 6 teaspoons (25 grams or 100 calories)
Sugar-sweetened beverages such as energy drinks, sodas, and sports drinks are the largest sources of added sugar in the average American’s diet. These account for over one-third of the added sugar we consume as a nation. Other sources include cakes, cookies, pastries, and similar treats: ice cream, frozen yogurt, fruit drinks, candy, and ready-to-eat cereals.
Food manufacturers must now list the amount of added sugars on the Nutrition Facts label in grams and as a percent of daily value. Listing the total amount of added sugars means that consumers can easily determine how much added sugar is in a food or beverage. Always read the labels to see how much sugar is contained in what you are eating or drinking. This information helps shoppers make smart choices.
Added sugars have a lot of aliases. When reading labels, look for terms like corn sweetener, corn syrup, dextrose, evaporated cane juice, glucose, fructose, high-fructose corn syrup, honey, lactose, malt syrup, maltose, molasses, raw sugar, and sucrose.
Research has shown that people who consume high levels of sugar are prone to heart disease. Sugar negatively affects the heart and the arteries in several ways.
Conversion to triglycerides: When you consume excess sugar, the extra calories are stored as triglycerides, and high levels of triglycerides are a major risk factor for heart disease.
LDL cholesterol: Foods high in sugar have been linked to high levels of “bad/lousy” cholesterol, which is known to clog the arteries that supply oxygen to the heart.
Blood pressure: High-sugar diets have been linked to high blood pressure, which, in turn, increases the risk of heart disease and stroke.
Chronic inflammation: Sugar can promote inflammation in the body, which leads to excess stress on the heart and blood vessels, which, in turn, increases the risk of premature death and stroke.
Sugar occurs naturally in all foods that contain carbohydrates, such as fruits and vegetables, grains, and dairy. Consuming whole foods that contain natural sugar is okay. Plant foods also have high amounts of fiber, essential minerals, and antioxidants, and dairy foods contain protein and calcium. Since your body digests these foods slowly, their sugar offers a steady energy supply to your cells. A high intake of fruits, vegetables, and whole grains has been shown to reduce the risk of chronic diseases, such as diabetes, heart disease, and some cancers.
Follow these tips to help you decrease added sugars in your meals. Even a slight change is one step closer to a healthier meal pattern.
- Make smart substitutions. Replace pop and juice with healthier options like low-fat milk, carbonated water, or unsweetened tea. Water with some added flavoring from sliced fruit, vegetables, or herbs is a great option, too. Instead of baked goods, eat fruit for dessert. Add Greek yogurt for more protein and a creamy texture.
- Replace food triggers with more wholesome, real food substitutions. Candy is one of the most addictive of trigger foods. If candy is a major part of your life, replace it with unsweetened dried fruit.
- Be the food label expert. Use labels to compare the sugar content of similar products and choose the one with lower sugar. The Nutrition Facts label should be used so that you can make informed choices based on your individual needs and preferences.
- Limit sweets. Enjoy your favorite sweet indulgence in moderation once in a while and without guilt. Deprivation usually backfires.
Paying attention to how much sugar you consume is important for a heart-healthy lifestyle. A treat every now and then is okay, but consuming too much sugar can negatively impact your health.
Written by Vicki Hayman, MS, University of Wyoming Extension Community Vitality & Health Educator
Sources:
- US Center for Disease Control and Prevention; www.cdc.gov
- Dietary Guidelines for Americans; www.dietaryguidelines.gov
- CanoHealth; www.canohealth.com