Did you know the average American consumes 22 teaspoons of sugar per day? That’s 355 calories! It’s no wonder the American Heart Association (AHA) recently released new guidelines for sugar intake which, not surprisingly, mirror those of the American Diabetes Association.
According to the AHA, women should limit added sugars to only 100 calories per day (approximately 6 teaspoons), while men should take in no more than 150 calories in sugar (about 9 teaspoons a day). That’s a 60 to 70 percent reduction of sugar intake!
As opposed to naturally-occurring sugars, like those found in fruits (fructose) and milk (lactose), added sugars are those found in processed foods and beverages such as desserts, sweets, cereals, soft drinks, fruit juices and even condiments, sauces and salad dressings. High fructose corn syrup is one of the most commonly added sugars found in soft drinks and many processed foods.
It’s important to note that the AHA guidelines only address added sugars, not naturally-occurring sugars in fruits and milk. That’s because fruits and milk also contain healthy vitamins, minerals and fiber, although this type of sugar must be taken into account when counting carbohydrates in your diet.
The calories in added sugars may be referred to as discretionary calories, or the calories you can indulge in after eating a balanced daily diet rich in fruit, vegetables, low-fat dairy products, high-fiber whole grains, lean meat, poultry and fish.
The Cost of Eating Excess Added Sugars
According to the AHA, consuming excess added sugars on a daily basis leads to weight gain and obesity and increases your risk for high blood pressure and high triglyceride levels, which can lead to heart disease and stroke.
Tips to Reduce Added Sugars in Your Diet
- Cut out soft drinks and fruit juices. If you must have a soft drink, make it diet, and instead of fruit juices, opt for whole fruit instead.
- Beware of low-fat or reduced-fat foods. The decreased fat is usually replaced with sugar.
- Limit desserts and sweets. Exercise portion control or go for treats sweetened with sugar substitutes.
- Use sugar substitutes for baking at home or for sweetening cereal, tea, etc.
- Watch out for sauces and dressings. Read labels and look for those with the least amount of sugar.
- Go light on the condiments. Did you know that one tablespoon of ketchup can contain one teaspoon of added sugar? Look for reduced-sugar brands or limit portions.
Of course, the best way to decrease added sugars in your diet is to eat healthy meals rich in fruits, vegetables, whole grains, fiber, low-fat dairy products, and lean meat, poultry and fish.
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