Sugar can be delicious and is a quick energy source. However, many people are becoming more aware of their sugar consumption. While cutting out sugar and carbs is emphasized in popular diets, it’s important to note that not all sugars are the same. Foods like fruits and dairy have natural sugars, such as fructose and lactose, while added sugars are those included during food processing or preparation, such as adding honey to cereal.
In the U.S., many consume about 17 teaspoons of added sugar daily, exceeding the recommended limits. Excessive sugar intake is linked to health issues like type 2 diabetes, heart disease, and cavities. While avoiding sugar entirely isn’t necessary, it’s crucial to watch out for hidden sugars in foods.
There aren’t specific guidelines for naturally occurring sugars, but there are for added sugars. On average, Americans get 13% of their calories from added sugars, more than the advised 10%. For a 2,000-calorie diet, that means limiting added sugars to 12 teaspoons (50 grams) per day. The American Heart Association suggests going even lower, recommending adults keep added sugars to no more than 6% of daily calories—roughly 6-9 teaspoons (around 30 grams) for a 2,000-calorie diet.
Children’s sugar intake guidelines are stricter. Children over two years should have no more than 6 teaspoons (25 grams) of added sugar per day, while infants under two should avoid added sugars entirely.
All types of sugar are generally processed by your body similarly, with a few exceptions. Carbohydrates in foods like fruits, veggies, beans, and whole grains contain starches, complex carbs, and fiber. Simple sugars, like table sugar, don’t have these benefits. Complex carbs, with their nutrient content, digest slowly and prevent blood sugar spikes.
Eating in moderation, especially natural sugars, is key. Consuming too much sugar can lead to weight gain and health problems like cavities due to added sugars. Studies show people who eat more added sugars tend to have more cavities. Reducing added sugar intake to below 10% of total calories can significantly lower the risk of tooth decay. Foods with natural sugars, like milk and fruit, don’t pose the same risk to teeth, likely due to beneficial nutrients they contain.
Regarding cardiovascular disease (CVD), the link with added sugars isn’t entirely clear. Some studies suggest a strong connection, especially with sugary drinks, but varying results have been reported. Many of these studies are observational, making it tough to establish direct causes. More research is needed in this area.
Type 2 diabetes is commonly associated with sugar, though avoiding sugar isn’t fully proven to prevent it. Risk factors for diabetes include genetics, age, and lifestyle, not solely sugar consumption. However, the American Diabetes Association advises limiting sugary drinks, as they may relate to diabetes.
Non-alcoholic fatty liver disease (NAFLD) involves excessive fat in the liver and is common in the U.S. High fructose intake from sugary drinks can increase NAFLD risk, although studies are largely observational and can’t definitively prove causation. Other factors, like diabetes and genetics, also contribute to NAFLD risk.
Beverages like sodas, fruit drinks, sports drinks, and sweetened coffee and tea make up about 50% of added sugar intake. Foods like candy, desserts, and sweet snacks are obvious sources, but some might surprise you. Sandwiches, often with sugar-laden bread or condiments, account for 7% of added sugar consumption. Breakfast cereals, granola bars, and sweetened yogurt are also common culprits—for example, a serving of vanilla Greek yogurt can have about 9 grams of added sugar.
To better manage sugar intake, figure out which high-sugar items you consume most. Focus on reducing added sugars rather than natural sugars found in fruits and milk. Natural sugars in complex carbohydrates come with fiber and other nutrients, whereas many added sugars are high in calories and linked to health concerns. Aim to keep added sugars within 6-10% of your daily caloric intake by substituting high-sugar items with lower-sugar alternatives.
