The average American consumes 74 lbs. of added sugar annually, according to the U.S. Department of Agriculture. This equals more than 400 empty calories daily, in approximately 23 tsp. Although your body converts sugar to energy, the USDA says that it is not an essential nutrient. In the food pyramid guidelines, sugar is part of your discretionary calories --- a 100-to-300 calorie allowance that it shares with fats.
Facts
All sugars contain 4 calories per gram, according to the University of California. One tsp. of table sugar has 20 calories in 5 g of carbohydrates. The total calories in other sugars varies, due to different densities and weight.
Primary Dietary Sources
Oklahoma State University states that 66 percent of the sugar in the American diet comes from added sugars in sodas. A 12-oz. can of soda has 10 tsp. of sugar, according to Kids Health. Table sugar, dairy products, syrups, preserves, baked goods, cereals and junk food also add sugar to your daily diet.
The sugar that food processors add to packaged products results in hidden sugar. Colorado State University notes that 1 cup of low-fat yogurt with fruit has 11 tsp., and 1/2 cup of canned pears in heavy syrup contains 5 tsp. A 12-oz. bottle of tonic water has 8 tsp. of sugar; an orange soda contains 12. Less obvious sources include the 2 tsp. in one piece of bubble gum, an extra 1/2 tsp. in 1 tsp. of honey and the 1 tsp. of sugar in two graham crackers.
Natural Sugar Names
Fruit and milk products are the main sources of natural sugar. Honey, agave nectar, cane and beet sugar are also natural sugars. Fructose, galactose and glucose are single molecule sugars that occur in fruit, milk, honey and plant sugars. Lactose or milk sugar in dairy products contains glucose and galactose. Sucrose is a sugar that contains fructose and glucose.
Sugar alcohols, such as maltitol, mannitol and sorbitol, occur in fruits, according to Colorado State University. Isomalt and hydrogenated starch hydrolysates are also sugar alcohols used as sweeteners in reduced-calorie or low-sugar foods. The University of California says that sugar alcohols have approximately half the calories of regular sugars.
Recognizing Added Sugars
Maltose is a sugar with two glucose molecules, formed through fermentation of some grains. Molasses, evaporated cane juice, maple sugar and brown rice syrup are processed plant sugars. Corn syrup and high fructose corn syrup are sugars that food processors extract from corn starch. The process that converts the natural glucose in corn starch to fructose makes high fructose corn syrup sweeter than sucrose.
Significance
Tooth decay is the only health problem that has a direct link to sugar. The bacteria in your mouth causes sugar left on your teeth to ferment and creates an acid that erodes tooth enamel. Since sugar provides no nutrients, Oklahoma State University recommends that you limit your sugar intake to nutrient-dense foods that contribute essential minerals and vitamins to your diet. Colorado State University also points out that consuming empty calories in the form of added sugar contributes to obesity because your body stores excess sugar as fat until you need it.
References
- U.S. Department of Agriculture: Added Dietary Sugars Are Now Easily Identified
- Kids Health: Carbohydrates, Sugar, and Your Child
- University of California: Demystifying Sugar
- Oklahoma State University: Dietary Sugar and Alternative Sweeteners
- Colorado State University: Sugar and Sweeteners
- U.S. Department of Agriculture: Discretionary Calories
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