Did you ever think about how much sugar is in just one 12-ounce can of soda? You might be surprised. On average, a regular soda can contain as much as eight teaspoons of added sugar. Sports and energy drinks, and even fruit juice, are also loaded with sugar.
“The Dietary Guidelines for Americans recommend that added sugar account for less than 10 percent of the calories you consume each day,” said M. Chaplin Mazzocchi, MS, RD, LDN, NBC-HWC, a Penn Medicine corporate and community health dietitian with Lancaster General Health's Food Farmacy. “This is about nine teaspoons (150 calories) for men and six teaspoons (100 calories) for women.”
“Consuming large amounts of sugar has been shown to contribute to chronic health conditions like heart disease, type 2 diabetes, and fatty liver disease,” added Mazzocchi.
If you’re consuming too much sugar, there are small, fairly easy changes you can make to improve your health.
Added sugars vs. naturally occurring sugars
First, it's important to understand the two different kinds of sugar. Foods like milk and fruit contain naturally occurring sugars. Added sugars are those that don’t occur naturally in foods and drinks but are added during processing or preparation. They add calories but little nutrition. Added sugars are the ones you want to limit. Some of the major sources of added sugars include:
- Sugar-sweetened beverages
- Desserts, candy, and sweet snacks
- Sweetened coffee and tea
You’ll find added sugars in many common grocery store items. For example, canned fruit in heavy syrup, marinara sauce, and various cereals are often packed with added sugars.
How to make sugar-smart choices
Nutrition labels can help you decipher which products to choose at the grocery store. Labels alert buyers to how much sugar is naturally present in a food and how much is added. Try to buy items with six grams of added sugar or less.
“It is also helpful to look at the serving size,” said Maureen Boccella, MS, RD, CDCES, LDN, patient education manager of Nutrition and Diabetes Services at Penn Medicine Chester County Hospital. “For example, if a serving size of yogurt is 1/4 a cup—but you know you use 1/2 cup in your overnight oats—then that would double the sugar amount and percentage in the serving you eat.”
Note: Sugar isn’t always called sugar. Common names for sugar on nutrition labels include:
- High fructose corn syrup
- Cane sugar
- Maltose
- Dextrose
- Molasses
- Caramel
Sometimes, when people consider lowering their sugar intake, they talk about eliminating processed foods like cereals or common snack foods. This mindset works for some, but others might find it restrictive.
“Instead, think less about getting rid of processed foods, and try to focus on adding healthier, whole foods—meaning nothing additional (like sugar) has been added to it,” said Boccella. This includes:
- Whole grains, like brown rice or oatmeal
- Fruits and veggies—fresh, frozen, or canned in water is best
- Proteins, like beans, lentils, and fish
“These foods may still contain sugar, but they are better than processed alternatives. Added sugars may add sweetness, but add zero nutrients,” said Boccella. “Adding more whole foods to your diet can help you reduce your overall sugar intake and improve your general health and nutrition.”
“In moderation, desserts like candy, cookies, cake, and ice cream can be part of a healthy diet. It is best to only have these kinds of foods occasionally. If you have a sweet tooth and like to have something after dinner, there are other options,” stressed Mazzocchi. “Try a fresh piece of fruit (apple, peach, berries), animal crackers, or dark chocolate (70 percent cocoa or higher).” Swapping your dessert for fresh fruit will also increase fiber, vitamins, and minerals in your diet.
Cooking your meals at home gives you more control over what is added. You choose the ingredients and can avoid the added sugars common in restaurant or packaged foods.
“As you get more comfortable in the kitchen, you can also experiment with different substitutions in the meals or snacks you make. There are many recipes that use sugar alternatives like unsweetened applesauce,” said Boccella. “You can also opt for recipes that rely on spices like cinnamon and nutmeg for flavor.”
In addition, try using smaller bowls or plates can help with portion control.
Breakfast cereals can really add to your daily sugar intake.
“Sugary cereals, like Frosted Flakes, Honey Nut Cheerios, and Lucky Charms, can have 12 to 14 grams of sugar per one-cup serving size. This is about 25 percent of your allotted daily added sugar intake,” noted Mazzocchi.
Granola is another culprit that contains large amounts of added sugar. Choosing breakfast items that are contain low to moderate amounts of sugar with fiber and protein will help to keep you full until lunchtime.
Tip: Cereals low in sugar include original Cheerios, All-Bran Flakes, and Special K original cereal. Add dried fruit or fresh fruit to sweeten the cereal while still limiting your added sugar intake.
Help from a registered dietitian
It can be hard to know exactly which changes to make in your daily life—and how to follow through with them. Nutrition counseling can be a great support.
Whether you are worried about eating too much sugar, need help managing diabetes or pre-diabetes, or just want to eat a little healthier, a registered dietitian can help you learn more about your body and your options.
A dietitian can create an individualized, realistic nutritional plan that works with your lifestyle and health goals. They can identify steps you can take to make more conscious food choices. Reducing sugar intake isn’t about depriving yourself of your favorite foods but rather about finding healthier alternatives and making more mindful choices.
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