How Much Sugar Are You Really Consuming?
When we talk about a balanced diet, it means just that — a balance of foods containing fats, sugars, proteins, and carbohydrates. Of course there are somethings we all know are bad for us in large quantities, even if we can’t get enough — like sugar. But even if you are attempting to cut down on desserts and sugary drinks like soda or fruit juice to cut back on the sweet stuff, you may still be consuming much more sugar than you think. This is because the American food industry puts added sugars in a surprising amount of processed and packaged foods.
Added sugars are any processed sugars or syrups that are added to food on top of the naturally occurring sugars which your body is equipped to process. Fruits and vegetables contain high amounts of naturally occurring sugars, but they are also packed with fiber, vitamins and minerals, which work with your body to help process the sugar.
So what’s the difference between added and natural sugars? Well, on a molecular level, not much. But let’s just say Americans are not exactly overdosing on fruits and vegetables. They are consuming dangerous amounts of added sugars — both in sugary drinks and sweets, but also in foods without even knowing it.
According to the FDA, the recommended max amount of daily sugar for the average adult is 50 grams, which is about 12 teaspoons. This seems like a lot, but it adds up quickly! To put it in context, a can of soda contains about 10 teaspoons of sugar, and a container of fruit yogurt has around 6 teaspoons. Have one of each and you’ve hit your max for the day!
Consuming sugar in excess is one of the leading causes of obesity, Type II Diabetes, and cardiovascular disease, which is why the World Health Organization (WHO) has called for nations to lower suggested sugar intake to 25 grams per day. But wherever your daily consumption falls, it’s so important to know what’s in your food.
A good start to monitor sugar consumption for you and your family is by checking the nutrients labels on all store-bought foods. Ingredient lists can often be long and complicated, but the USDA’s Choose My Plate initiative has compiled a helpful list of processed sugars to look out for, which includes things like dextrose and maltose, which you might not recognized on the label.
And although food producers don’t yet have to distinguish between added and natural sugars on the label, the total sugars will be listed in grams. Things like condiments, ketchup, salad dressings, tomato sauce, yogurt, cereals and snack bars can have loads of sugar, even though you wouldn’t expect it. A good rule of thumb to follow is that if a food product does not contain whole fruit, vegetables or milk, but does have more than 3 grams of sugar, the majority of that is probably added sugar, which means you should cut portions or choose a lower sugar alternative.
Consuming whole foods like unpackaged and unprocessed fruits, vegetables, whole grains, meats and dairy (milk, cheese, plain yogurt), is the best way to ensure you are not getting more sugar than you bargained for. Sticking to these healthy alternatives will help to keep your sugar levels down, and help you and your loved ones stay healthy down the line.
Resources:
USDA’s Choose My Plate
How Much Sugar Can You Avoid Today (The New York Times)
Is Sugar Really Bad for You? (The New York Times)
