When you check out a nutrition facts label, you’ll see total sugars, which include sugars naturally occurring in foods, such as fruit, vegetables and milk, and added sugars. When it’s in there naturally, this type of sugar is not unhealthy to eat. Added sugars are the concern.
As the name implies, added sugars are any sugar that gets added to food or drink during preparation or processing to extend shelf life, improve texture, promote fermentation, keep foods from spoiling and make the food sweeter. What’s not sweet about it is that these sugary enhancements can cause significant health issues, too.
How Much Is Too Much?
The U.S. Department of Agriculture recommends that added sugars make up no more than 10 percent of your diet. Additionally, they suggest that children younger than 2 consume no added sugar at all.Â
For a 2,000-calorie diet, 10 percent is 200 calories or about 12 teaspoons. Avoiding a dozen teaspoons of added sugar may sound simple, but keep in mind that the average American consumes nearly 50 percent more than that recommended amount. By consuming foods high in added sugar, people are putting their health at risk.
Added Sugar Expands Your Waist
Calories from added sugars add up. Naturally occurring sugars in an orange or a banana are consumed with fiber, vitamins and minerals that help maintain and enhance good health. Added sugars in processed foods offer no health benefits because they’re nothing but calories.
Regularly consuming more calories than you need leads to weight gain. Without maintaining a healthy diet and exercise routine, slowing or reversing any weight gain will be challenging. Being overweight increases the chances of developing cardiovascular diseases, Type 2 diabetes and more.
The Wrong Kind of Sweetheart
Three common side effects of eating too much added sugar are high blood pressure, increased cholesterol levels and Type 2 diabetes. Each of these side effects increases your risk of developing cardiovascular disease, which may lead to heart attack and stroke.Â
Since heart disease has remained the top cause of death in the United States for nearly 75 years, taking into consideration how what you eat affects your heart is vital to long-term good health. For the sake of your heart, you know to avoid eating lots of hot dogs, hamburgers and other greasy junk foods, so be sure you’re doing the same when it comes to sweet yogurts, salad dressings and more.
More Reasons to Curb Your Sweet Tooth
Your heart and blood vessels aren’t the only reasons to cut back on added sugars. Consumption of added sugar puts nearly every part of your body at risk.
Consuming added sugar doesn’t top off your tank for the day. It leaves you feeling hungry, making you more likely to overeat. All that extra sugar also causes inflammation, which in turn weakens your immune system.
Other issues associated with eating added sugar include:
- Cancer of the colon and pancreas
- Dementia, Alzheimer’s and other cognitive health problems
- Eye issues, such as retina and nerve damage
- Liver disease
- Kidney disease
- Premature aging and wrinkling of the skin
- Tooth decay and cavities
Fortunately, you can reduce your risk of developing these problems by avoiding excess sugar in your diet.
Spotting Sneaky Sugars
Sugar has many different names. To increase the likelihood that you’ll sidestep sugar-related health issues, get sugar smart. By learning the names of added sugars, you can find them on food labels and make smart dietary choices.
Some examples include:
- Agave syrup
- Cane juice
- Corn syrup
- Corn sweetener
- Dextrose
- Fructose
- Fruit nectars
- Glucose
- High-fructose corn syrup
- Honey
- Lactose
- Malt syrup
- Maple syrup
- Molasses
- Sucrose
When looking for hidden sugars, expand your search beyond the obvious sweet treats grabbed for dessert. With a keen eye, you’ll start realizing that sugar is being added to everything from salad dressings to cough syrup. The amount of sugar that’s added to your favorite yogurts, sauces and breakfast bars may surprise you.
And remember that much of the excess sugar you consume doesn’t come from food. According to the American Heart Association, nearly half of the added sugars that people consume come from sodas and other sweetened drinks.
Helpful Ways to Cut Back on Sugar
With so many foods containing added sugar, it’s nearly impossible to avoid it altogether. You can, however, easily control the amount you consume. Use these tips to lower your sugar intake:
- Choose fresh over processed. Prepackaged foods are quick and easy. Unfortunately, they’re also packed full of sodium and added sugars. Cut down on prepackaged foods and opt for lean protein sources, raw and frozen fruits, vegetables, and whole grains instead.
- Read the labels. You now know sugar’s “sneaky” names, so bring that knowledge with you down the grocery aisle. Before buying an item, check the label. If it’s high in added sugars, look for a healthier option.
- Rethink dessert. For a healthy sweet treat, enjoy a piece of fruit after dinner. Save the desserts and baked goods for special occasions.
- Transition your drinking habits. Since most people consume added sugars in their beverage choices, consider your own drinking habits. If you typically drink soda, fruit juice or sweet tea, transition to water, fruit-flavored water or sparkling water, which provides the hydration your body needs without the extra calories from sugar.
- Use online recipe resources. Making food from scratch gives you control over the ingredients, including added sugars. Search online for low-sugar recipes. A quick online search will yield seemingly endless options.
More to Read
- Anti-Inflammatory Diet Helps Prevent or Reverse Metabolic Syndrome
- How to Eat a Mediterranean Diet
- How to Eat Affordably – and Love It!
- Pop Quiz: Food Labels and Healthy Eating
Medically reviewed by Jessika Rose RD, LDN, Bariatric Dietitian at UM Upper Chesapeake Bariatrics Program, University of Maryland Medical System
