When it comes to sugar consumption, being normal is not a good thing. The American Heart Association reports that the average American consumes just over 22 teaspoons of sugar a day, or about 355 calories, and the amount has been rising since the 1980s. Teens and men eat the most added sugars. Health officials say it's time to cut way back.
Sugars
All sugars are not created equal. Sugar occurs naturally in plenty of foods that are very good for you. Fruits contain a sugar called fructose, but fruits also are a good source of vitamins and fiber. Milk contains a sugar called lactose, but it also provides vitamins and minerals that are necessary to health. Health experts aren't worried about those sugars. The concern centers around added sugars, such as those found in sodas, cookies and cakes. These sugars add no nutrients, but they do add calories that can increase your weight and put you at risk for conditions such as heart disease and diabetes.
Added Sugars
The American Heart Association reports the number one source of added sugar in the American diet is regular soft drinks. A typical 12 oz. can of regular soda contains about 8 tsp. of added sugars and adds around 130 calories to your diet. Other major sources of added sugars include candy, cakes, cookies and pies. The federal government's 2010 Dietary Guidelines for Americans note that added sugars account for 16 percent of the total calories in the average American diet, adding to concerns about obesity rates in the country.
Recommended Sugar Amounts
The 2010 Dietary Guidelines for Americans urge U.S. residents simply to cut back on their consumption of added sugar, but the American Heart Association makes some specific recommendations. The AHA says most American women should limit their intake of added sugars to no more than 100 calories per day or about 6 tsp. of sugar. Men can have more, but the AHA recommends no more than 150 calories or about 9 tsp. per day. Amounts will vary based on your health and activity level. Check with your doctor to determine what's right for you.
Finding Added Sugars
If you look at the nutrition labels on foods, it can be hard to determine just how much of the sugar in a product is from added sugars. A raisin cereal may have a high sugar content, but much of that sugar comes naturally from the raisins. To determine whether products have added sugar, read the ingredients label. Look for words ending in "ose," such as maltose or sucrose. Sugar also is added in the form of high fructose corn syrup, molasses, cane sugar, syrup, honey and fruit juice concentrates.
