It's first important to know that there are different types of sugars: natural sugars like the kind found in fruit, milk, and vegetables and added sugars like table sugar, high-fructose corn syrup, honey, and all of the other caloric sweeteners. Both types of sugars can contribute to excess calories but added sugars have more harmful consequences, when eaten in excess.
The reason why we've been hearing so much about the dangers of added sugars is that more and more foods today are loaded with them. As a matter of fact, we're now eating 20% more added sugars now than we did in 1970. According to Rachel Johnson PhD, MPH, RD, the associate provost and nutrition professor at University of Vermont, soft drinks and other sugar-sweetened beverages are responsible for this surge in sugar intake.
For the first time, the American Heart Association recently issued a scientific statement with specific guidelines on limiting sugar. "High intakes of added sugar have been linked to overweight and obesity, a lower intake of essential nutrients, and increased triglycerides, hypertension, and inflammation."
In other words, added sugars are making us fat and contributing to disease. Until recently, it was thought that added sugars were simply adding empty calories...calories that we can't afford to be taking on. However, the latest research is showing that excess sugar increases disease risk above and beyond its impact on weight.
So, how do we manage our sugar intakes? First of all, check the ingredients. Here are some common added sugars: Agave nectar, apple juice concentrate, corn syrup, dextrose, high-fructose corn syrup, honey, maltose, molasses, and raw sugar. Next, check the nutrition label. Aim for 25 grams (6.5 teaspoons) of added sugar per day if you're a woman, and 38 grams (9.5 teaspoons) for men. This comes out to around 100 calories for women and 150 for men.
Check out the sugar content in some typical foods:
- 12 oz can of Coca Cola = 40 grams (10 teaspoons)
- Starbucks Grande Vanilla Latte: 16 grams (4 teaspoons)
- 6 ounces low-fat fruit yogurt: 18 grams (4.5 teaspoons)
- Silk Chocolate Soymilk: 20 grams (5 teaspoons)
- 1/4 cup Maple syrup: 49 grams (12 teaspoons)
*One teaspoon of sugar equals about 4 grams.
Sugar can be sneaky. You'd be amazed that sauces like ketchup and BBQ sauce have significant amounts. I even found a surprise in my own diet...the protein bar stashed away in my desk has 16 grams (4 teaspoons)! Shocking!
We should be mindful of everything we eat, but it's time we get extra vigilant about added sugars. Eat minimal amounts of processed food, and plenty of fruits and veggies, and you shouldn't have a problem. And, treat added sugars like a "sporadic food," not a staple.
Healthy eating,
Sandy N. Sfikas, RD, LDN
