The sugar in your diet is categorized as natural or added. Natural sugars are found in foods like fruit and milk, and don’t pose too much of a health risk. While it may taste sweet, added sugar is anything but. Added sugar has no nutritional value and, in fact, the popular sweetener is partly responsible for the rising rates of several chronic diseases.
Effects of High Sugar Intake
Eating too much sugar contributes to tooth decay, because sugar promotes bacterial growth. Eating a lot of sugar on a regular basis increases the likelihood that you will develop cavities, especially if you don’t brush and floss regularly. Sugar is high in empty calories, making it easy to exceed your calorie needs if you consume it regularly. Because of this, sugar contributes to weight gain and the rising rates of obesity, which in turn contributes to heart disease, type 2 diabetes, arthritis and certain types of cancers, according to the Harvard School of Public Health. Eating a lot of sugar also contributes to increased triglyceride levels, which is another major risk factor for heart disease.
Recommendations for Sugar
The American Heart Association recommends that men limit added sugar intake to less than 150 calories, or approximately 9 teaspoons per day. Women should limit added sugar to less than 100 calories, or 6 teaspoons, per day. While this may seem like a large amount of sugar, consider this: a regular 12-ounce can of soda contains 8 teaspoons of added sugar. According to MayoClinic.com, most Americans consume more than 22 teaspoons of added sugar each day.
Reducing Sugar Intake
One of the most significant things you can do to reduce your sugar intake is to avoid sugary beverages. This includes soft drinks, fruit juices, lemonade and sweetened iced tea. Avoid adding sugar to your coffee and tea as well. When using sugar in recipes, the American Heart Association recommends cutting the recommended amount in half. Avoid high-sugar condiments, like jelly and ketchup. Packaged foods often contain significant amounts of added sugar, so eat fresh foods whenever possible.
Reading Labels
Nutrition facts labels contain one value for sugar, which includes the total amount of added sugar and natural sugar. To determine the amount of added sugar, you will have to rely on the ingredient list. While some packaged foods may list sugar as an ingredient, the sweetener may be listed under several different names. Words that end in –ose, such as sucrose, maltose, lactose and fructose, indicate the presence of sugar. Words like molasses, corn syrup, corn sweetener and fruit juice concentrates also indicate added sugars. Avoid foods that contain these ingredients near the beginning of the ingredient list. Ingredients in foods are listed in order of volume, so the higher on the ingredient list the sugar is, the more sugar the food contains.
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