Let’s face it. Many of us consume too much added sugar. Adults and young adults in the U.S. consume on average about 17 teaspoons of added sugar every day, more than 2 to 3 times the recommended daily allowance for men and women respectively. This adds up to around 60 pounds of added sugar consumed annually — that’s six,10-pound bowling balls.
What Are the Major Sources of Added Sugar in Our Diet?
The numbers are in, revealing the primary food and beverage categories contributing to our added sugar intake. These percentages break down where we are getting added sugar from:
- Sugar-sweetened beverages – 24%
- Soft drinks – 16%
- Fruit drinks – 5%
- Sport/energy drinks – 2%
- Other sources – 1%
- Desserts and sweet snacks – 19%
- Cookies and brownies – 6%
- Ice cream and frozen dairy desserts – 5%
- Cakes and pies – 4%
- Doughnuts, sweet rolls and pastries – 3%
- Other sources – 1%
- Other sources – 19% (This category is broad and includes various processed foods where sugar is added)
- Coffee/tea – 11% (Often from added sugar, syrups, or sweeteners)
- Candy – 9%
- Sandwiches – 7% (Surprisingly, sugar can be found in bread, sauces, and fillings)
- Breakfast cereals and bars – 7% (Many are heavily sweetened)
- Higher fat milk and sweetened yogurt – 4%
How Does Sugar Impact Your Body?
The speed at which sugars are absorbed is key to understanding its impact. Consider the difference between eating an apple versus drinking a sugary soda. An apple, rich in fiber, causes natural sugars to be absorbed slowly. This gradual absorption is healthier for your body. In contrast, the added sugar in soda is absorbed rapidly, causing a quick spike in blood sugar levels. Just a 12-ounce can of soda packs about 10 teaspoons (42 grams) of added sugar — almost double the daily recommended amount for women and exceeding the total daily amount for men. This rapid sugar rush and subsequent crash can have negative effects on your energy levels and overall health over time.
What is the Recommended Daily Sugar Intake According to the AHA?
The American Heart Association (AHA) provides clear guidelines on how much added sugar we should limit ourselves to for better health. These recommendations help to minimize the negative impacts of excessive sugar consumption.
For Men: Limit added sugar intake to no more than 9 teaspoons (36 grams or 150 calories) per day.
For Women: Limit added sugar intake to no more than 6 teaspoons (25 grams or 100 calories) per day.
These recommendations are not about eliminating naturally occurring sugars found in fruits, vegetables, and dairy, but specifically about added sugars – those incorporated into foods and beverages during processing or preparation.
Grocery Shopping Tips: How to Identify Added Sugars
Navigating the grocery store and making healthy choices can be challenging, especially with so much nutritional information, and often misinformation, available. Studies indicate that a significant majority of shoppers encounter conflicting nutritional data, leading to doubt about their food choices.
It’s easy to be drawn to alternative sugars, often marketed as healthier than regular white sugar. However, it’s important to remember that added sugar is added sugar, regardless of its source or name. Don’t be misled by labels; check ingredient lists carefully for these common names for added sugars:
- Honey
- Maple syrup
- Coconut sugar
- Turbinado sugar
- High fructose corn syrup
- Corn syrup
- Dextrose
Fortunately, food labeling is becoming more transparent. Manufacturers are now required to list “added sugars” on the Nutrition Facts label, both in grams and as a percent of daily value. This labeling improvement has the potential to significantly impact public health, with analyses suggesting it could prevent nearly 1 million cases of cardiovascular disease and Type 2 diabetes in the coming decades. By clearly stating the amount of added sugars, consumers can readily see how much they are consuming in each serving, empowering them to make more informed and healthier choices.
Bottom line: Become a label reader. Always check the Nutrition Facts label and the ingredients list, looking out for all terms that indicate added sugar. Being informed is your best tool for managing your daily sugar intake and supporting your overall well-being.
