Understanding Added Sugars in the MyPlate Context
Added sugars are caloric sweeteners that are put into foods and drinks during processing or preparation. These are not to be confused with naturally occurring sugars found in milk and whole fruits. The MyPlate framework, guided by the Dietary Guidelines for Americans, recommends limiting calories from added sugars to less than 10% of your total daily calories. For a 2,000-calorie diet, this equates to no more than 200 calories, or approximately 50 grams of added sugar per day. This emphasis on reducing added sugars is a core component of building a healthy eating pattern.
The Health Impact of Excessive Added Sugar
Overconsumption of added sugars can make it difficult to meet daily nutrient needs without exceeding your calorie budget. Added sugars provide little to no nutritional benefit and contribute to calorie-dense foods that may lead to unhealthy weight gain. Excess sugar intake is also associated with a higher risk of heart disease, inflammation, and fatty liver disease. Limiting these discretionary calories is essential for overall health and disease prevention.
Natural vs. Added Sugars: A Crucial Distinction
MyPlate clearly differentiates between sugars that occur naturally and those that are added. This distinction is vital for making informed food choices. For example, the sugar (lactose) in plain milk and the sugar (fructose) in a whole apple are naturally occurring and come with beneficial nutrients like fiber, vitamins, and minerals. However, flavored milk and apple juice concentrate contain added sugars that should be limited.
Comparison Table: Natural vs. Added Sugars
| Feature | Natural Sugars | Added Sugars |
|---|---|---|
| Source | Found naturally in whole foods like fruits, vegetables, and milk. | Added to foods and beverages during processing or preparation. |
| Nutrients | Comes with fiber, vitamins, minerals, and other beneficial nutrients. | Provides little to no nutritional value, contributing mostly empty calories. |
| Effect on Body | Digested slowly due to fiber, providing a steady supply of energy. | Digested quickly, can cause blood sugar spikes and crashes. |
| Examples | Whole apples, berries, plain yogurt, and fresh vegetables. | Soda, fruit drinks, candy, baked goods, and sweetened cereals. |
| MyPlate Guidance | Encouraged as part of a healthy eating pattern. | Should be limited to less than 10% of total daily calories. |
How to Identify Added Sugars on Food Labels
With new food labeling, identifying added sugars has become easier. The Nutrition Facts panel now clearly lists 'Added Sugars' in grams, and its corresponding percent Daily Value (%DV), under the 'Total Sugars' line. The following strategies can help you spot and reduce added sugars:
- Read the ingredients list: Added sugars are also listed under various names, such as high-fructose corn syrup, cane sugar, dextrose, maltose, honey, and concentrated fruit juice. Familiarizing yourself with these alternative names is crucial.
- Check the %DV: The %DV can help you determine if a food is a low or high source of added sugars. A general rule of thumb is that 5% DV or less is considered low, while 20% DV or more is considered high.
- Compare similar products: Use the Nutrition Facts label to compare added sugar content in different brands of a product. For instance, compare different yogurts or cereals to find the one with the lowest added sugar amount.
Practical Strategies for Reducing Added Sugars
MyPlate offers simple, practical tips for reducing your intake of added sugars:
- Rethink your drinks: Swap out sugary beverages like soda, fruit drinks, and sweetened teas for water, sparkling water with a fruit wedge, or unsweetened tea or coffee. This is one of the most effective ways to cut excess sugar.
- Choose fresh fruits over sugary desserts: Satisfy your sweet tooth with naturally sweet foods like a fruit salad or a baked apple instead of cookies, cakes, or candy.
- Start with lower-sugar options: Select plain or unsweetened products, such as plain yogurt or unsweetened applesauce, and add your own natural sweetness with fruits or a small amount of honey.
- Use spices for flavor: Instead of adding sugar to your coffee or oatmeal, use spices like cinnamon, nutmeg, or cocoa powder for added flavor.
- Cook at home more often: When you prepare your own food, you have complete control over how much sugar goes into your meals. Many processed and pre-made foods, including sauces and condiments, contain surprising amounts of added sugars.
- Practice portion control with treats: If you indulge in a sweet treat, consider splitting it with a friend to reduce your sugar intake.
MyPlate's Advice for Specific Food Groups
MyPlate encourages balancing your intake of all food groups while reducing items high in added sugars. Whole fruits and plain dairy products are healthier choices than their sweetened counterparts because the sugars are naturally occurring. For grains, look for whole-grain versions of cereals and breads with little to no added sugar. Similarly, when choosing protein foods, pay attention to sauces and marinades, which often contain hidden sugars.
Conclusion: Making Every Bite Count
MyPlate's guidance on added sugars is clear: they should be limited to make room for nutrient-dense foods within your daily calorie budget. By understanding what added sugars are, where they hide, and how to identify them on food labels, you can take control of your diet and build healthier eating habits. The benefits of cutting back on added sugars—from weight management to reducing chronic disease risk—add up over time, one smart bite at a time. For more information and tools, the official MyPlate website is an excellent resource, offering personalized eating plans and tips [https://www.myplate.gov/].
