Unexpected Sources: What has 17 grams of sugar?
Seventeen grams of sugar might sound like a small, insignificant number, but it's equivalent to about four teaspoons of table sugar. This amount can be found in many everyday foods and drinks, some of which may be surprising and seem like healthy choices. The key is to distinguish between naturally occurring sugars and added sugars, as the latter contributes to empty calories without beneficial nutrients like fiber.
Common foods containing around 17 grams of sugar
- Flavored Yogurt: A single 8-ounce serving of low-fat flavored yogurt can contain between 17 and 33 grams of sugar, depending on the brand and flavor. Much of this is added sugar to enhance flavor lost by removing fat. Choosing plain yogurt and adding fresh fruit is a healthier option.
- Fruit: A medium pear naturally contains around 17 grams of sugar. Unlike added sugars, this is accompanied by fiber, vitamins, and minerals. The fiber helps regulate blood sugar absorption, making it a more balanced choice than processed sweets. Similarly, a medium wedge of watermelon also contains about 17 grams of natural sugar.
- Fast-Food Sides: A regular-size side of coleslaw from many fast-food chains can surprisingly pack about 15 grams of sugar, coming close to the 17-gram mark. This sugar is usually added to the creamy dressing.
- Condiments: While not always 17 grams in a standard serving, some brands of commercial tomato-based sauces can contain as much as 17 grams of sugar per serving, thanks to added sweeteners like high-fructose corn syrup. Ketchup also contains sugar, with about 4 grams per tablespoon, which can add up quickly.
- Breakfast Cereals: Many cereals marketed to children contain high levels of sugar. Some popular oat, corn, and bran cereals can have 10 to 20 grams or more per cup. Some granola and granola bars can also contain over 17 grams per serving, depending on the brand and added ingredients.
How to identify hidden sugar on nutrition labels
Becoming a savvy label reader is your best defense against hidden added sugars. While the total sugar count on a label includes both natural and added sugars, the U.S. FDA now requires an "Includes Added Sugars" line to help consumers identify how much sugar was added during processing.
Here's what to look for:
- Check the ingredients list: Ingredients are listed in descending order by weight. If you see sugar listed near the top, the product is likely high in added sugar.
- Recognize sugar's many names: Sugar goes by many aliases on ingredient lists, including sucrose, glucose, dextrose, high-fructose corn syrup, cane sugar, maltose, and fruit juice concentrates.
- Pay attention to serving size: A product might appear low in sugar, but the total amount consumed can quickly exceed expectations if you eat multiple servings. Multiply the sugar content per serving by the number of servings you consume.
- Use the % Daily Value (%DV): The FDA has established a Daily Value for added sugars of 50 grams per day, based on a 2,000-calorie diet. A product with 5% DV or less is considered a low source of added sugar, while 20% DV or more is considered high. For example, 17 grams is 34% of the daily value for added sugars, which is quite high for a single food item.
The impact of excessive sugar on health
While the human body needs sugar for energy, excessive consumption of added sugar can lead to a host of health problems.
- Weight Gain and Obesity: Foods high in added sugars are often high in calories but low in nutrients. Sugar-sweetened beverages, in particular, do not promote a feeling of fullness, making it easy to consume excessive calories and gain weight.
- Heart Disease: A diet high in added sugar can lead to increased blood pressure, inflammation, and high triglycerides, all of which are risk factors for heart disease.
- Type 2 Diabetes: Chronic high sugar intake can lead to insulin resistance, a precursor to type 2 diabetes. Studies have shown a strong link between sugar-sweetened beverage consumption and an increased risk of developing type 2 diabetes.
- Tooth Decay: Sugar is the primary food source for bacteria in your mouth, which produce acids that erode tooth enamel and cause cavities.
- Fatty Liver Disease: Excessive consumption of fructose, a component of many added sugars, can lead to fat accumulation in the liver, contributing to non-alcoholic fatty liver disease (NAFLD).
Simple swaps for common high-sugar items
To reduce your sugar intake, try making smart substitutions. Here is a table comparing some sugary items with healthier, low-sugar alternatives.
| High-Sugar Item | Healthy Alternative | Difference |
|---|---|---|
| Flavored Yogurt (8oz) (approx. 17-33g sugar) | Plain Greek Yogurt with Fresh Berries (approx. 5-10g sugar) | Significantly less sugar, more protein. |
| Sweetened Breakfast Cereal (1 cup) (approx. 10-20g sugar) | Plain Rolled Oats with Cinnamon and Nuts (approx. 1-5g sugar) | Lower glycemic index, more fiber. |
| Sweetened Bottled Tea (1 bottle) (approx. 32g sugar) | Unsweetened Iced Tea (0g sugar) | Removes all added sugars. |
| Canned Fruit in Syrup (1 cup) (approx. 39g sugar) | Fresh Fruit (varies, but less added sugar) | Eliminates added syrup and preserves fiber. |
| Fast-Food Coleslaw (approx. 15g sugar) | Homemade Coleslaw with Oil and Vinegar (approx. 1g sugar per tbsp) | Avoids high-sugar dressings. |
Conclusion
Identifying what has 17 grams of sugar is a powerful step toward a healthier lifestyle. Many processed foods and sweet beverages contain this amount, often disguised in flavored products, sauces, and snacks. By paying close attention to nutrition labels, recognizing sugar's numerous names, and opting for whole, unprocessed foods, you can significantly reduce your intake of added sugar. This awareness can help you manage your weight, lower your risk of chronic diseases, and improve your overall well-being. Focusing on fresh, whole foods that contain naturally occurring sugars alongside fiber and other nutrients is the most effective strategy for lasting dietary health. For more guidance on healthy eating, visit the Centers for Disease Control and Prevention's nutrition resources.
