If, like many others, you consume more sugar than you may realize, as it is added to numerous food and beverages. This addition of sugar contributes to an increase in calories, with little to no nutritional value. While there is evidence linking sugar to obesity, diabetes and heart disease, this connection remains somewhat unclear.
Continue reading to learn more about added sugars and where they are commonly found.
Some facts about sugar
All sugar, whether natural or processed, is a simple carbohydrate that your body uses for energy. Natural sugars can be found in fruits, vegetables, and dairy products.
Added sugars" refer to sugars and syrups that are added during the processing of food. Carbonated drinks, sweets, energy drinks, and sports drinks are the primary sources of added sugars for most Americans, but many other foods also contain added sugars.
Why are there so many sugary foods?
The addition of sugar to processed foods makes them more appealing. Sugar is also added to food for the following reasons:
To provide flavor, texture, and color to baked goods
To aid in preserving foods, such as in jams and jellies
To promote fermentation and leaven bread
To serve as a leavening agent in baked goods and ice cream
To balance acidity in foods that contain vinegar and
tomatoes
Why is adding sugar a concern?
Foods containing added sugar
provide extra calories but low nutritional value. Consuming too many foods with
added sugar can lead to potential health problems, such as malnutrition, weight
gain, elevated levels of triglycerides, and tooth decay. By choosing
sugar-containing foods instead of more nutritious options, important nutrients,
vitamins, and minerals can be missed. The consumption of sugar-containing foods
can also easily result in excessive calorie intake, which can contribute to
being overweight or obese. Triglycerides are a type of fat found in the blood
and fat tissue. Overconsumption of added sugar may lead to an increase in
triglyceride levels, thereby increasing the risk of heart disease. Sugar
promotes bacterial growth, leading to tooth decay. The more frequently foods
containing natural or added sugar are consumed, the greater the likelihood of
developing tooth decay. The American Dietary Guidelines suggest limiting the
intake of added sugar to less than 10% of daily calorie intake for adults.
Therefore, if an individual consumes 2,000 calories per day, the calories from
added sugar should not exceed 200 calories, or approximately 12 teaspoons (48
grams) of sugar.
The American Heart Association recommends stricter limits on added sugar, with most women consuming no more than 100 calories of added sugar per day, and most men consuming no more than 150 calories of added sugar per day. This equates to approximately 6 teaspoons (24 grams) of sugar per day for women and 9 teaspoons (36 grams) of sugar per day for men.
To provide a more tangible understanding of these numbers, we have provided the corresponding unit of energy, with 1 teaspoon (4 grams) of sugar providing approximately 16 calories. A 12-ounce can of regular soda provides approximately 150 calories, equivalent to approximately 10 teaspoons (40 grams) of sugar.
Identifying added sugar
Check the label
Packaged foods and beverages list ingredients in descending order by weight. If sugar is listed as one of the first few ingredients, the product may contain high levels of added sugar.
Nutrition labels will display the total amount of sugar, including both natural and added sugars, in a product. This number is accompanied by a line of information on added sugars displayed in grams and as a percentage of daily intake.
Different names for added sugar
Sugar has many names, depending on its source and method of
production. This can make it difficult to identify added sugar, even when
reading ingredient lists and food labels.
Please check ingredients ending in "ose," which is the chemical name for many sugars, such as levulose, glucose, maltose, and dextrose.
Other common types of added sugars include:
Cane juice and cane syrup
Corn sweeteners and high-fructose corn syrup
Concentrated fruit juice and nectar
Honey
Malt
Maple syrup
Molasses
Despite what you may have heard, honey, brown sugar, or other types of sugar do not offer any nutritional advantages over white sugar.
How to Reduce Added Sugar in Your Diet:
To reduce added sugars in your diet, try the following techniques:
Drink water, other calorie-free beverages, or low-fat milk
instead of sugary soda or sports drinks. This also applies to coffee beverages.
When drinking juice, make sure it is 100% juice and not a
juice drink with added sugars. It's better to eat fruit instead of drinking
juice, which also provides fiber.
Choose cereals that are lower in sugar. Avoid sugary and
frosted cereals.
Choose low-sugar syrups, jams, jellies, and preserves.
Choose fresh fruit for dessert instead of cake, cookies,
pies, ice cream, and other sweets.
Buy canned fruit that is packed in water or juice instead of
syrup. If you do buy fruit packed in syrup, drain and rinse it to remove excess
syrup.
Choose nutrient-rich snacks, such as vegetables, fruit,
low-fat cheese, whole-grain crackers, and low-fat, low-calorie yogurt, instead
of candy, pastries, and cookies.
Conclusion:
In conclusion, you can limit the amount of added sugar in your diet and reduce calorie intake without sacrificing nutrition. In fact, reducing your intake of foods with added sugar can help you easily obtain the necessary nutrients without consuming too many calories.
Take the simple first step: the next time you want to drink
soda or another sugary drink, switch to a glass of ice water.
