Sugar, Sugar: What You Should Know
Each era has its dietary villain, a nutrient or food that's deemed the culprit of health issues. In the 90s, it was fat, in the 2000s, gluten took the blame, and now, sugar is in the spotlight. But is this demonization of sugar justified, or is it just another health trend with no clear direction?
Our love for sweetness is innate, and it's this love that drives our consumption of a wide range of sweet foods, from natural sources like fruit to indulgences like cupcakes. Sugar, in its various forms, is a key player in our food system, contributing not just to taste but also to calorie content and preservation.
Where is Sugar in the Diet?
Unfortunately, excess sugar is also cited as a contributor to some of the health issues that are plaguing our nation, including obesity, heart disease, and non-alcoholic fatty liver disease. When referring to sugar in the diet and on food labels, terminology is important.
When considering where sugar comes from in your diet, it is typically either natural or added.
Natural sugar: This is the sugar that is found in fruits, vegetables, and dairy products.
Added sugar: This is the sugar that is added in the processing of a food, or added to a food at home. Honey and maple syrup are also considered added sugars when added to another food.
Here are some examples of each:
How Much is Too Much Sugar?
The American Heart Association recommends keeping added sugars to no more than 6% of daily calories. The Dietary Guidelines for Americans recommends that added sugars should be less than 10% of total daily calories.
So, what does this mean?
Those recommendations suggest that the recommended amount of added sugar intake should be between 6-13 teaspoons of sugar each day, depending on your total calories, which is also about 90-195 calories from sugar or 24-52 grams of added sugar each day.
The average American is eating slightly more than the high end of the recommendation at 17 teaspoons of added sugar each day.
Should You Cut Back on Sugar?
Your body doesn’t need to eat added sugar, it can break down all the glucose it needs from other carbohydrate foods. However, it would be hard to cut out all added sugar, not to mention taking the joy out of eating certain foods.
If you feel you are eating added sugars above the recommended amounts, see where you can cut back. Start with the non-negotiable foods that may contain added sugar and go from there. Here are more tips that may help cut back on your daily added sugar consumption.
American breakfast can be high in added sugars, with sweet cereals, juice, and pastries. Try adding whole grains with fruits or vegetables, such as avocado toast or a lower-sugar granola with milk and blueberries.
Choose a low or no-calorie drink over a high-calorie choice. Try a sparkling water with a splash of juice or mashed raspberries over a high calorie hydration beverage.
Prioritize your added sugar. If creamer in your coffee or afternoon chocolate is a must-have in your day, then maybe dessert after dinner can take a hiatus for a couple of nights a week.
The Bottom Line
Excess added sugar in the diet can be problematic for your health and a hindrance to meeting your goals. To satisfy that sweet tooth, focus on dietary sources of natural sugar and gradually cut back on added sugars in processed foods. Keep a mindset that all foods have a place in your diet, but small tweaks can help you reach your health goals faster.
Want to Improve Your Nutrition Game?
Join the Nutrition Activity Group in the Team RWB Member App and connect with service members from all branches and eras. They share recipes, tips, and information. They also provide support as you work to achieve your fitness goals.
Sarah Pflugradt is a registered dietitian with a specialization in human performance. She is an Air Force vet, a military spouse, and a health promotion professor at American University in Washington D.C. She spends her free time cooking, writing, and watching her 3 kids compete in sports.
