What are added sugars?
Added sugars are sweeteners and syrups that are put into foods and drinks during processing or preparation, unlike naturally occurring sugars found in whole foods like fruits and milk. Examples include table sugar, corn syrup, honey, and molasses. These added sweeteners contribute calories but offer little to no nutritional value, making them 'empty calories'.
Establishing healthy limits for added sugar
Several prominent health organizations have issued specific guidelines for daily added sugar intake. It is important to note that these are upper limits, and consuming less is always better.
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American Heart Association (AHA): This organization suggests a stricter limit, particularly for cardiovascular health.
- For most adult women, no more than 100 calories per day, which is about 6 teaspoons (24 grams) of added sugar.
- For most adult men, no more than 150 calories per day, which is about 9 teaspoons (36 grams) of added sugar.
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Dietary Guidelines for Americans (DGA): The DGA recommends limiting added sugars to less than 10% of your total daily calories.
- For a typical 2,000-calorie daily diet, this amounts to no more than 200 calories from added sugar, or about 12 teaspoons (50 grams).
- The guidelines also specify that children under 2 years of age should not have any foods or beverages with added sugars.
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World Health Organization (WHO): The WHO advises reducing free sugars (including added sugars and those naturally present in honey, syrups, and fruit juices) to less than 10% of total daily energy intake, with a further reduction to less than 5% for additional health benefits.
- For an adult consuming 2,000 calories, the 5% recommendation is equivalent to about 6 teaspoons (25 grams) of free sugar per day.
Why limiting added sugar is crucial for your health
Excessive added sugar consumption has been linked to numerous adverse health effects, extending beyond simple weight gain.
- Weight gain and obesity: Sugary drinks and foods are often high in calories but don't provide a feeling of fullness, leading to higher overall calorie intake. This can cause the liver to convert excess fructose into fat, contributing to weight gain, especially around the abdomen.
- Heart disease: High sugar intake is associated with risk factors for cardiovascular disease, including increased blood pressure, chronic inflammation, high triglycerides, and lower levels of 'good' (HDL) cholesterol.
- Type 2 diabetes: Regular consumption of excessive added sugar can drive insulin resistance, a key risk factor for developing type 2 diabetes.
- Fatty liver disease: A diet high in added sugar, particularly fructose, can overload the liver and contribute to non-alcoholic fatty liver disease (NAFLD).
- Dental health: Sugary foods provide fuel for bacteria in the mouth, which produce acids that erode tooth enamel and cause cavities.
The deceptive world of hidden sugars
Added sugars are not just in obvious treats like soda and candy; they are hidden in many processed and packaged foods you might not suspect. Food manufacturers use sugar to enhance flavor, extend shelf life, and improve texture.
Common sources of hidden added sugars include:
- Flavored yogurts and cereals
- Salad dressings and ketchup
- Canned soups and sauces
- Breads and baked goods
- Protein and granola bars
To identify these hidden culprits, look for sugar's many names on ingredient lists, such as corn syrup, high-fructose corn syrup, dextrose, fructose, maltose, sucrose, and fruit juice concentrates. Ingredients are listed in order of quantity, so if a form of sugar is near the top, the product is high in added sugar.
Natural vs. added sugar: a comparison
It is important to differentiate between naturally occurring sugars and added sugars. While the body processes them similarly, their dietary context and impact are vastly different.
| Feature | Natural Sugars | Added Sugars |
|---|---|---|
| Source | Found naturally in whole foods like fruits (fructose) and milk (lactose). | Added during food processing or preparation. |
| Nutrient Content | Packaged with fiber, vitamins, and minerals. | Provides 'empty calories' with little to no nutritional value. |
| Digestion Speed | Digested and absorbed slowly due to fiber content. | Absorbed rapidly, causing blood sugar spikes and crashes. |
| Health Impact | A healthy part of a balanced diet that provides sustained energy. | Contributes to health problems when consumed excessively. |
Practical strategies to reduce added sugar
Reducing your intake of added sugar is achievable with mindful choices and simple swaps. Here are some tips to get started:
- Rethink your drinks: The largest source of added sugar for many people comes from sugary drinks. Replace soda, sweetened tea, and fruit drinks with water, sparkling water, or unsweetened tea.
- Choose whole foods: Snack on whole fruits instead of packaged snacks or sugary desserts. Whole fruits contain fiber that slows sugar absorption and provides essential nutrients.
- Cook at home: Prepare meals and condiments at home to have full control over the ingredients, allowing you to avoid hidden sugars in processed items like sauces, dressings, and marinades.
- Read nutrition labels: Pay attention to the 'Added Sugars' line on the Nutrition Facts panel. A product with 5% Daily Value (DV) or less of added sugar per serving is considered low, while 20% DV or more is high.
- Make smart substitutions: Sweeten plain yogurt or oatmeal with fresh berries or a sprinkle of cinnamon instead of buying pre-flavored varieties. Use natural nut butters instead of sweet spreads.
Healthier alternatives to sugar
For those who enjoy sweetness, there are other options to consider, though it's still best to reduce overall sweetness preference.
- Natural sweeteners: Sweeteners from natural sources, such as stevia and monk fruit extract, are often calorie-free and do not raise blood glucose levels.
- Sugar alcohols: Ingredients like erythritol and xylitol are carbohydrates that contain fewer calories than sugar and don't significantly affect blood sugar levels. However, some people may experience digestive discomfort with high intake.
It is important to remember that these alternatives are not magic solutions and should be used in moderation as part of a balanced diet. Focusing on whole, nutrient-dense foods is the most sustainable path to better health.
Conclusion
Understanding what is an ok amount of added sugar is a crucial step toward better nutrition. While official guidelines vary slightly, the consistent message from health experts is to significantly limit intake, especially from sugary beverages and processed foods. The AHA recommends tighter limits of 6 teaspoons for women and 9 for men, while broader guidelines suggest less than 10% of total calories. By reading labels, choosing whole foods, and making simple swaps, you can effectively manage your added sugar intake and significantly improve your overall health.
For more detailed information on added sugars, visit the official website of the American Heart Association.
