Did you know there is sugar in almost every product you buy? I’m not talking about the naturally occurring fructose in fruits. I’m referring to the added sugar in our foods. Next time you go shopping, grab an item of the shelf and read the food label. You might be surprised how much sugar you’re consuming on a regular basis.
Whether you are aware of your sugar intake or not, there are millions of Americans who are not. Sugar is found in almost everything and too much sugar can lead to metabolic diseases, weight gain, and obesity. Food companies are loading foods with sugar and people are consuming it in large quantities, whether they are aware or not.
According to Judy Corliss at Harvard Health, “Over the course of the 15-year study on added sugar and heart disease, participants who took in 25% or more of their daily calories as sugar were more than twice as likely to die from heart disease as those whose diets included less than 10% added sugar. Overall, the odds of dying from heart disease rose in tandem with the percentage of sugar in the diet—and that was true regardless of a person’s age, sex, physical activity level, and body-mass index (a measure of weight)”. In short, the odds of dying from heart disease increase based on the percentage of sugar in your diet and this was true regardless of sex, age, activity level, and body-mass. Sugar is empty calories with no nutritional value, but evidently lethal as well.
Americans have been overconsuming sugar from some of their favorite food sources for years with no understanding of the impact on their bodies. Sources like sodas, energy drinks, and sport drinks are the biggest culprits, but according to the ChooseMyPlate.gov website, you can add candy, cakes, cookies, cereals, pies and cobblers, bakery items (sweet rolls, pastries, and donuts), fruit drinks, and desserts to the list.
The biggest hidden issue is the added sugar in foods like ketchup, cottage cheese, yogurt, protein bars and granola! Sugar is added to the foods to make it pleasing to our taste buds, but that means getting more sugar than you realize. Also be very aware of the “no sugar” or “sugar free” items on the shelves. There are often artificial or other sweeteners added to make that "low sugar" food even more palatable to us. These sweeteners may not show up in the calorie or carbohydrate section, but they are on the ingredient list. Know that in terms of added sugars, while the FDA does recognize sugar in its many forms (brown, white granulated, raw, and invert), as well as honey, lactose, sucrose, dextrose, and fructose it DOES NOT recognize cane juice, evaporated corn sweetener, crystal dextrose, glucose, liquid fructose, sugar cane juice, and fruit nectar.
The next time you read a food label and you’re considering what you are putting into your body, read the ingredient section carefully. According to the ChooseMyPlate.gov, these are ingredients found in many processed foods that we should be aware of:
- anhydrous dextrose
- brown sugar
- confectioner's powdered sugar
- corn syrup
- corn syrup solids
- high-fructose corn syrup (HFCS)
- malt syrup
- maple syrup
- nectars (e.g., peach nectar, pear nectar)
- pancake syrup
The American Heart Association suggests that women take in no more than 6 teaspoons (25 grams or 100 calories) of added sugar, while men should take in no more than 9 teaspoons (36 grams or 150 calories). To put that in perspective, a 12-ounce can of regular soda contains about 9 teaspoons of sugar, so drinking even one a day would put all women and most men over the daily limit. Please note that FRUCTOSE in fruit is NOT on this list and fruit has many health benefits.
If you attended our January Wellness nights, you will know that reading labels is important. Awareness is key. Choose those labels with the fewest ingredients and eat as much from the outside of the grocery store as possible!