“How much is too much?”
The 2015 Dietary Guidelines for Americans recommends that added sugars make up less than 10% of an individual’s overall caloric intake. For example, if you require 1800 calories daily, you should aim to limit added sugars to 180 calories. 180 calories of sugar is equivalent to 45 grams (there are 4 calories in each gram of sugar). The American Heart Association provides even narrower guidelines at just 100 calories/day from added sugars for women and 150 calories/day from added sugars for men. The average American’s sugar intake, instead, makes up 16% of their daily caloric intake.
Added sugars are found in things like cookies, donuts, pies, sugar-sweetened beverages, cakes, candy, many ready-to-eat breakfast cereals, and a variety of snacks. There are 39 grams of added sugar (providing 156 calories) in some 12-oz cans of soda alone! Added sugars should not be confused with natural sugars, which are found in things like fruit and dairy products.
“What about bread?”
Sugar is often added to bread dough for increased flavor or improved texture. Look over the nutrition label – it will give you a better idea about the sugar content. There are 3 different types of carbohydrates: starch, sugar, and fiber. As you will notice, fiber and sugar are included on nutrition labels. Look for breads higher in fiber and lower in sugar (typically the whole grains). The 2015 Dietary Guidelines for Americans recommends that at least half of your grain intake be whole grains. Whole grains contain the endosperm, bran, and germ parts of the grain, providing nutrients such as B vitamins, magnesium, iron, and dietary fiber. White, processed breads, on the other hand, contain only the endosperm part of the grain, providing little nutritional value.
“Are added sugars also included on the nutrition label?”
Coming soon! Be on the lookout for new and improved nutrition facts labels (predicted to hit shelves within the next few years), which will include “added sugars” indented under “sugars,” giving consumers a better idea of the contents of the foods they are consuming. Currently, “sugar” on the nutrition facts label includes both natural and added sugars.
“Is added sugar really as bad for me as people say it is?”
Some of the negative hype associated with added sugars include its effect on oral health and its possible role in the development of cardiovascular disease. Studies have shown that high sugar consumption is directly related to the development of dental caries. Studies also demonstrate a relationship between diets high in sugar and elevated levels of very low density lipoproteins (VLDL). Elevated levels of VLDL are associated with increased plaque along artery walls, which can eventually lead to cardiovascular disease (heart disease).
Moderate evidence indicates that limiting added sugar intake to less than 10% of daily calories is associated with decreased risks of obesity, diabetes, and some cancers.
“Should I be worried about diabetes if I eat a lot of added sugars?”
Contrary to popular belief, sugar consumption does not cause type 1 diabetes. Type 1 diabetes is caused by genetic factors and other unknown factors. Type 2 diabetes, though, may develop after high intakes of sugar, especially high intakes of sugary drinks. Studies show a connection between diets high in calories, regardless of the source(s), and type 2 diabetes. Being overweight or obese puts individuals at risk for diabetes as well as other chronic illnesses.
“What is your advice for me?”
One of the main concerns with a diet high in added sugars is the lack of essential nutrients available to the body. Added sugars do not provide our bodies with any nutritional benefit. One tip is to exclude the snacks and sweets from your diet which include sugar as the first or second ingredient on the label (ingredients lists are in descending order by weight, so the first ingredient is most prominent in the product, etc.).
Another tip is to look for sugar taking on another name when looking through the ingredients list. Examples include agave nectar, brown sugar, cane sugar, corn syrup, dextrose, fructose, high fructose corn syrup, honey, maltose, sucrose, and molasses.
My best piece of advice, however, is to avoid eliminating major food groups (such as protein, fruit, vegetables, or grains) from your diet, as each group contains nutrients your body needs to stay healthy! I encourage you to keep track of your intake of added sugars one day (remember, this does not include fruits/dairy products) to see where you fall in comparison with the latest recommendations. Making one small change at a time leads to big results!
By Kristi Edwards, MS, RDN, LDN, CLC
Co-Founder/Owner at 901 Nutrition, LLC