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AMERICANS CAN EASILY ACCESS CHEAP, ABUNDANT SOURCES OF ADDED SUGAR IN TODAY'S FOOD SUPPLY. With easy access and a built-in desire for sugar, it's no surprise that we overeat cheap sweet treats. Unfortunately, excessive sugar consumption contributes to obesity, heart disease, diabetes, dental cavities, decreased immune function, and other metabolic disorders.
Sugar added to food or drinks contributes to the consumption of discretionary calories, or calories that are not required by the body to provide energy or nutrients. Because the body does not require added sugar in the diet, it is best to avoid it on a daily basis and save it for special occasions.Natural sugars found in whole foods and unprocessed whole fruit, vegetables, and dairy are not included in the definition of added sugar. Unfortunately, food labels currently do not indicate whether the grams of sugar are naturally occurring or added sugars, nor do they indicate the percent daily value ( percent DV). The FDA recently proposed label changes in 2014 and 2015 to more accurately reflect the source of sugar and its contribution to daily caloric intake. However, once established,Even if the new guidelines are adopted, it may take years for food labels to reflect the changes. As a result, it is critical to read the ingredient list, estimate the amount of added versus natural sugar, and understand where added sugar can be found in foods and beverages.
Check the ingredients list to see if the food or drink contains added sugar or sweeteners. It is not as simple as searching for the word sugar. Here are some additional ingredients found on labels that indicate the addition of a sweetener.
Because most people consume excessive amounts, having a reference point for an upper limit of added sugar intake is useful. The American Heart Association (AHA) recommends that women consume no more than six teaspoons of added sugar or sweeteners per day, and men consume no more than nine teaspoons.
While teaspoons are a convenient way to measure sugar at home, food labels present sugar in grams and calories. The following equations can be used to translate the AHA recommendations:
6 teaspoons equals 24 grams of sugar and 90 calories.
9 teaspoons = 36 grams = 135 calories
calories
To make things even simpler, remember the following basic equation:
1 teaspoon equals 4 grams, which equals 15 calories.
A package of sugar, typically found in a restaurant, contains 4 grams of sugar, 15 calories, or 1 teaspoon of sugar.
Teenagers consume an astounding amount of added sugar on a daily basis. According to the National Health and Nutrition Examination Survey (NHANES), the average daily consumption of added sugars was 119 grams (or 28.3 teaspoons) among 2,157 teenagers (ages 12 to 18), accounting for 21.4 percent of their total calories. Sweetened beverages have been identified as the primary cause of this shocking discovery. While many factors contribute to our country's obvious prevalence of childhood obesity, easy access to and high consumption of sweetened beverages by children and adolescents is one of the most significant. The daily caloric intake of children and teenagers is determined by their individual needs and level of physical activity. However, aiming for less than 10% of daily caloric intake from added sweeteners is a good place to start. This can be a difficult number to calculate because children's caloric needs vary greatly depending on size, development, and growth rate. The less added sugar, the better, and aiming for less than 5 teaspoons per day is a good place to start, especially given that teenagers consume nearly 30 teaspoons of added sweeteners per day.
Consider the following examples to help you understand the upper limit recommendation on a food label. You'll be surprised at how much sweetener is added to commonly consumed beverages!
Reasons to Abstain from Soda
Give your liver a rest. Most sodas contain high-fructose corn syrup, which is partially metabolized by the liver and, when consumed in excess, results in fatty changes in the liver as well as elevated triglycerides. Sweeteners made from corn syrup are frequently genetically modified. They also contain a high percentage of glucose, resulting in a significant insulin spike after consumption.
Soda erodes and discolors teeth.
Soda consumption raises the risk of osteoporosis. This is because the soda contains phosphoric acid, which inhibits calcium absorption. Children and adolescents who consume soda are at risk as well.
Soda raises the risk of weight gain and the development of Type II diabetes.diabetes.
Soda consumption diverts attention away from proper hydration. Water is frequently overlooked in favor of soda.
Many sodas have artificial sweeteners, flavorings, colorings, and caffeine added to them.
Make it a goal to go an entire week without consuming any sodas or sugary beverages. Observe whether you drink more water, have fewer sugar cravings, or experience any other physical or mental changes in the absence of soda.
Alternatives to soda include iced or hot herbal teas like mint or chamomile; water with cucumber, mint, or rosemary; water with a squeeze of lemon, lime, or orange; sparkling or mineral water with lemon, lime, orange, or berries; and pure water.
If you are already a fruit juice drinker, start by diluting your juice by adding 60 to 75 percent water to pure fruit juice. Begin by combining 1/3 cup juice and 2/3 cup water.
Natural Sugar vs. Added Sugar
Take yogurt as an example. This is a common food that contains naturally occurring sugars (primarily lactose) as well as added sugars (cane sugar or high-fructose corn syrup). On the label of a plain, unsweetened yogurt container, 11 grams of sugar are frequently listed. The ingredient list will state that there is no added sugar. This means the 11 grams of sugar come from naturally occurring milk sugars and are not considered added sugar in the diet.
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