What is Sugar?
Sugar occurs naturally in certain foods, including fruit, milk, and vegetables. Added sugars include any sugars or caloric sweeteners like honey that are added to foods or beverages during processing or preparation (such as putting sugar in your coffee or adding sugar to your cereal).
Did you know there are more than 60 names for added sugar? To identify added sugars, look at the nutrition facts label for “added sugars” underneath the line for “total sugars.” Also, peek at the ingredients list on packaged food items. Some major clues that an ingredient is an added sugar include:
- It has syrup (e.g. corn syrup, rice syrup)
- The word ends in “ose” (e.g. fructose, sucrose, maltose, dextrose)
- “Sugar” is in the name (e.g. raw sugar, cane sugar, brown sugar, confectionary sugar)
Other examples of added sugar include fruit nectars, concentrates of juices, honey, agave, and molasses.
Where are Added Sugars?
Added sugars are commonly found in foods and beverages such as:
- Alcoholic beverages
- Candy
- Dairy (chocolate milk, ice cream, yogurt)
- Jelly
- Granola
- Protein bars
- Condiments (ketchup, soy sauce, barbeque sauce, relish, teriyaki sauce)
- Salad dressings
- Sauces
- Soups
- Sweetened beverages (soda, juice, energy drinks, sweet tea, lemonade)
- Baked goods (bread, cake, cookies, pastries)
Health Risks of Excess Sugar
This extra sugar may be adding to your waistline as well as putting your heart at risk. Research shows that excess sugar consumption can be associated with an increased risk of cardiovascular disease. The American Heart Association recommends limiting added sugar consumption to 25 grams (about 6 teaspoons) per day for women and 36 grams (9 teaspoons) per day for men.
Tips to Reduce Sugar Intake
- Choose plain yogurt and add fruit and nuts.
- Dilute juice, and other sweetened beverages with water.
- For breads and cereals, look for whole wheat, not honey wheat options.
Takeaway
Small amounts of added sugars are fine however large amounts daily can cause serious harm. The best way to avoid added sugars is to cook more at home and carefully read the ingredients list and nutrition facts labels on packaged foods. If you have specific questions or concerns about your diet it’s best to consult with a registered dietitian for a personalized plan.
Nutritionally Yours,
Jerlyn
