Sugars such as granulated sugar, brown sugar, high-fructose corn syrup and sucrose are considered added sugars. This means they make foods taste sweet but provide no nutritional value. Added sugars contrast with natural sugars, such as fructose found in fruit and lactose found in milk, which offer added nutrition.
Added sugars have extra calories that contribute to the obesity epidemic and result in health issues such as Type 2 diabetes, heart disease and some types of cancers. They can lead to inflammation in the body, which increases the risk of chronic disease.
According to the 2020 Dietary Guidelines Advisory Committee, added sugars comprise an average of 13% of our daily calories. Most added sugars come from sugar-sweetened beverages, desserts, snacks, candy and cereals. The committee found that up to 79% of children between the ages of 4 and18 exceed the 10% recommended added sugar limit. One-third of that added sugar intake came from sugar-sweetened beverages.
The advisory committee suggested cutting the recommended guidelines to 6% of calories, but the final dietary guidelines recommended that we obtain up to 10% of calories from added sugars. For a 2,000- calorie diet, this would set the limit to 50 grams or less of sugar. The new guidelines did recommend that children under the age of 2 consume no added sugars at all.
Because of the risk of inflammation, the American Heart Association suggests an added sugar limit of no more than 100 calories per day (about 6 teaspoons or 24 grams of sugar) for women and no more than 150 calories per day (about 9 teaspoons or 36 grams of sugar) for most men.
The more you can cut back on added sugars, the more health benefits you will reap. First, you need to find out where your sources of added sugars are, and then figure out ways to cut back. Read nutrition facts on food labels for added sugars. When you walk down the cereal aisle, compare the added sugars on the labels and then choose a whole-grain cereal with the lowest added sugar. Also, read labels for added sugars in all processed foods. You might be surprised how much sugar is in foods such as catsup, yogurt and salad dressings. Most sugars in sweetened beverages such as soda, sports and energy drinks come from added sugars.
Choose more whole foods such as fruits, vegetables, whole grains and legumes, and choose fewer processed foods that contain many hidden added sugars. Drink calorie-free beverages, such as water and iced tea.
Information provided by Joan Plummer, dietitian and diabetes educator at Columbus Community Hospital.