Published on Nov. 1, 2018
Excess Sugar Can Harm Your Health
Sugar is a common part of many diets, but consuming too much can have serious health consequences. Excess sugar intake can contribute to weight gain and obesity, which increase the risk of chronic conditions such as heart disease and diabetes.
Recent studies from the U.S. Department of Agriculture show that Americans consume 19% more added sugar today than they did in 1970. This increase comes despite growing awareness about healthy eating. One reason may be the prevalence of "hidden sugars" found in many everyday foods and beverages. Many people are unaware of how much added sugar they consume each day.
Understanding Natural Sugar vs. Added Sugar
Not all sugar is the same.
What Is Natural Sugar?
Natural sugar occurs naturally in foods such as:
- Fruits
- Vegetables
- Milk and dairy products
These foods also contain important nutrients, vitamins and minerals that support overall health.
What Is Added Sugar?
Added sugar is any sugar that is introduced during processing or preparation and does not occur naturally in the food. It often provides calories without significant nutritional value.
One of the biggest challenges with rising sugar consumption is that food manufacturers can make it difficult to recognize just how much added sugar is included in products.
The Problem With Hidden Sugars
Many products marketed as "healthy" or "all-natural" may still contain significant amounts of added sugar.
Foods That Often Contain Hidden Sugars
Hidden sugars can be found in a wide variety of foods, including:
- Yogurt
- Bread
- Breakfast cereals
- Bagels
- Condiments
- Sauces
- Granola bars
- Canned vegetables
- Processed meats
Reading nutrition labels can be confusing because natural and added sugars are often grouped together, making it difficult to determine how much sugar has been added.
How Much Added Sugar Is Too Much?
Several health organizations, including the American Heart Association, recommend limiting added sugar to no more than 6-7% of your daily calories.
For example:
- A daily intake of 1,800 calories should include no more than 9 teaspoons of added sugar
- Many packaged products contain two to three times that amount in a single serving
Understanding these recommendations can help you make more informed choices about the foods and beverages you consume.
How to Avoid Hidden Sugars
Reducing added sugar doesn't have to be overwhelming. Small changes can make a meaningful difference in your overall health.
Read Ingredient Lists Carefully
Checking ingredient lists is one of the most effective ways to identify added sugars.
Sugar may appear under many different names, including:
- Sucrose
- Glucose
- Dextrose
- Glucose syrup
- High fructose corn syrup
- Dextrin
- Corn sweeteners
- Malt
Learning to recognize these terms can help you limit products with excessive added sugars.
Tips to Reduce Sugar Intake
Consider these simple ways to cut back on sugar:
- Substitute sugar with natural sweeteners like honey or agave nectar when cooking or baking.
- Use fruit to naturally sweeten foods and recipes.
- Drink more water and reduce consumption of soda, sweetened teas, sports drinks and many fruit juices.
- Prepare homemade sauces and salad dressings so you can control the ingredients and amount of added sugar.
Why Reducing Sugar Matters
According to the Centers for Disease Control and Prevention (CDC), 25.8 million children and adults, or 8.3% of the population, have diabetes. These numbers highlight the importance of becoming more aware of daily sugar consumption.
Small Changes Can Lead to Better Health
National Diabetes Awareness Month serves as a valuable reminder to evaluate your eating habits and make healthier choices. By becoming more mindful of hidden sugars and making simple lifestyle changes, you can help support a healthier future for yourself and your family.
Reducing added sugar is not about eliminating all treats. It's about creating balance, making informed choices and taking small steps toward long-term wellness.
