The consumption of high-sugar beverages and foods has increased significantly, potentially harming our health and wellness. In the U.S., we eat over 10 times the lowest recommended amount of sugar.
Everything from the coffee we drink in the morning to the dessert we treat ourselves to at the end of the day can be full of added sugar. Learn more about the effects of too much sugar and what you can do to reduce your sugar intake.
How Much Is Too Much?
According to the American Heart Association, adults, young adults and children in the U.S. consume on average 17 teaspoons of added sugar every day, more than two to three times the highest recommended amount. The Dietary Guidelines for Americans 2020-2025 recommends people ages 2 years or older limit added sugars to less than 10% of their total daily calories or about 12 teaspoons of added sugar total. To put that in perspective, on average, one 12-ounce can of soda contains close to 10 teaspoons of added sugar. The World Health Organization states reducing sugar-based calories to 5% of the total diet adds further health benefits.
Added sugar is just what it sounds like – sugar that is added and not found in foods naturally. It can be added by a manufacturer, like sugars and syrups added to a sweetened breakfast cereal or a cookie, or it can be added by you – like the sugar you put in your coffee.
How Does Too Much Sugar Impact Your Health?
Sugar occurs naturally in all foods containing carbohydrates, even foods such as fruits, vegetables and dairy products. But many of these foods also have high amounts of fiber, essential vitamins and minerals. Your body absorbs the natural sugar, called complex carbohydrates, more slowly, offering your body a steady supply of energy. These complex carbohydrates are like a bunch of grapes on a stem, it takes you longer to eat them; whereas, simple carbohydrates (sugars) are like a bowl of grapes without the stem that are easy to eat quickly. Similarly, your body uses simple sugars much more quickly, causing a huge sugar rush.
Because of this, too much added sugar can have several harmful effects, including:
- increased risk for weight gain and obesity,
- increased risk for cardiovascular disease, and
- increased risk for Type 2 diabetes.
What Are the Major Sources of Added Sugar?
Added sugar comes in obvious foods like cereals and sweets and in hidden foods like condiments and pizza. Some of the major sources of added sugar in our diets include:
- sugar-sweetened beverages like soft drinks, sports and energy drinks, and fruit drinks,
- desserts and sweet snacks like cookies, brownies, cakes, ice cream, doughnuts and pastries,
- coffee and tea,
- candy and sugars
- sandwiches,
- breakfast cereals and bars, and
- higher-fat milk and sweetened yogurts.
What Steps Can I Take to Reduce My Sugar Intake?
Reducing your sugar intake may take more than changing your habits. Here are some helpful steps to decrease your sugar consumption:
- Read labels closely. Added sugars go by a lot of different names like corn sweetener, high fructose corn syrup, maple syrup, honey, brown sugar, and “oses” like dextrose, fructose, glucose, maltose, and sucrose. Check your food’s nutrition label to ensure you understand the amount of sugar you’re consuming. The higher on the ingredient list sugar appears, the more sugar the item contains. The total amount of “added sugar” should be listed under “total carbohydrates.”
- Rethink your drink. Many people consume way too much sugar just in their drinks alone. Everything from coffee drinks with added sugar and creamer to sports drinks, energy drinks, and sodas all contain too much added sugar. The calories you get from these drinks don’t keep you as full as calories from food either. Look for healthier drinks such as water, flavored water, unsweetened coffee or tea, or low-fat milk.
- Check your sauces. Most of us know that added sugar is found in desserts or donuts, but what about sauces? Condiments like ketchup, barbeque sauce, and marinara sauce all can contain several grams of added sugar. Look for products that say “no added sugar” the next time you need to stock up on condiments.
- Eat vegetable-based whole foods (ideal diet). A lot of our added sugar comes from highly processed foods like cookies, cakes, and sugary cereals. Try to incorporate more whole foods into your diet, such as fruits, veggies, whole grains, and legumes that haven’t been processed or refined. Check out Simple Ways to Eat More Plants for new food ideas to add to your diet.
- Make small changes. You don’t have to give up all the foods and drinks you love. Even making small changes can help you reduce your sugar intake to healthier levels. Consider eating a fruit-based dessert instead of processed cookies or cake, like this berry pudding parfait. Consider a smaller size soda if you’re used to drinking a large one or drink flavored water instead of soda with your meals. Try adding just one spoonful of sugar to your coffee instead of two. Add a healthy breakfast to your rotation like these blueberry protein pancakes instead of stopping for a donut or an energy drink on your way to work.
Get the support you need. If you’re struggling to find ways to limit the added sugar in your diet, consider reaching out to a registered dietician nutritionist with the Department of Veterans Affairs. A nutritionist can help you create and stick to a nutrition plan designed with your specific health goals in mind.