Brenda Khan
It is no secret that Americans consume a lot of sugar, but where does it all come from? The average American consumes 15-19 teaspoons of added sugar per day, with sugar-sweetened beverages being the main source, making up more than one-third of added sugar calories (35%). Snacks and sweets are the second main source, making up close to one-fifth (19%) of added sugar calories. The American Heart Association recommends limiting added sugars to no more than 6%-10% of calories each day, as consuming too much sugar can lead to health problems such as weight gain, obesity, type 2 diabetes, and heart disease.
| Characteristics | Values |
|---|---|
| Recommended daily intake of added sugars for men | 9 teaspoons (36 grams or 150 calories) |
| Recommended daily intake of added sugars for women | 6 teaspoons (25 grams or 100 calories) |
| Average daily intake of added sugars for men (2017-2018) | 19 teaspoons |
| Average daily intake of added sugars for women (2017-2018) | 15 teaspoons |
| Average daily intake of added sugars for children and young adults (2-19 years) (2017-2018) | 17 teaspoons |
| Average daily intake of added sugars for adults (20 or older) (2017-2018) | 18 teaspoons |
| Percentage of children aged 1-5 years who consumed at least one sugar-sweetened beverage in the past week (2021) | 57.1% |
| Percentage of total calories in the diet that are added sugars | 13% |
| Recommended limit of added sugars intake as per Dietary Guidelines for Americans 2020-2025 | Less than 10% of total daily calories |
| Main sources of added sugars in the diet | Calorically sweetened beverages (35%), snacks and sweets (19%) |
| Examples of foods with added sugars | Ready-to-eat cereal, flavored milk, yogurt, soda |
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What You'll Learn
Sugary drinks, including soda, tea, and fruit drinks
Sugar-sweetened beverages (SSBs) or sugary drinks are leading sources of added sugars in the American diet. Frequently consuming sugary drinks is associated with various health problems, including weight gain, obesity, type 2 diabetes, heart disease, kidney disease, non-alcoholic liver disease, tooth decay, and gout, a type of arthritis. Sugary drinks include a variety of options, such as soda, tea, and fruit drinks, which are commonly consumed by Americans.
Soda is the dominant sugary drink in America, accounting for 65% of sugary drink sales. A 12-ounce can of soda contains approximately 10 teaspoons (42 grams) of added sugar, exceeding the recommended daily intake for both men and women. The high consumption of soda contributes significantly to the overall intake of added sugars in the American diet.
Tea beverages with added sugars are also included in the SSB category. While tea may be perceived as a healthier option compared to soda, adding sweeteners significantly increases the sugar content. Frequently consuming sweetened tea can have similar health implications to other SSBs, underscoring the importance of moderating sugar intake.
Fruit drinks are another significant contributor to the sugar content of the American diet. These drinks often contain concentrated fruit juices or added sugars, resulting in high sugar levels. Adolescents and young children are particularly susceptible to consuming sugary fruit drinks, which can negatively impact their health if consumed in excess.
It is important to note that the consumption of sugary drinks varies across different demographic groups in America. Age, race, ethnicity, and socioeconomic status influence the intake of SSBs, with certain groups exhibiting higher consumption patterns. For example, non-Hispanic Black youth and adults, as well as individuals with low incomes, tend to have higher SSB intake.
While the consumption of sugary drinks has been declining in recent years, it remains a prevalent part of the American diet. Understanding the sugar content in these beverages and their potential health risks is crucial for making informed choices. Reading nutrition labels and being mindful of added sugars can help individuals reduce their sugar intake and improve their overall health.
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Snacks and sweets
The leading sources of added sugars in the US diet are sugar-sweetened beverages, desserts, and sweet snacks. Snacks and sweets are the second largest source of added sugars, contributing 31% of added sugars to the American diet. Grain-based desserts are a major contributor to added sugar, especially among older adults. Candy and breakfast cereals contribute relatively high proportions of added sugars among children aged six to eleven.
Sweet snacks that are major sources of added sugars include ice cream, pastries, cookies, brownies, cakes, pies, frozen dairy desserts, doughnuts, and sweet rolls. Breakfast cereals and yoghurt are less obvious yet significant contributors of added sugars.
The average American consumes about 17 teaspoons of added sugar per day, or about 270 calories. This is roughly 50% more than is recommended by the Dietary Guidelines for Americans and the World Health Organization. The American Heart Association recommends limiting added sugars to no more than 6% of calories each day, which is about 100 calories per day (6 teaspoons or 24 grams) for adult women and 150 calories per day (9 teaspoons or 36 grams) for men.
The US has one of the highest overall obesity rates in the world, and the highest rate of childhood obesity. Over 30 million Americans have diabetes, and another 84 million are at risk of developing it.
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Nutritious foods, including ready-to-eat cereal, flavoured milk, and yoghurt
While sugar is present in nutritious foods, including ready-to-eat cereal, flavoured milk, and yoghurt, these foods can still be part of a healthy diet when chosen wisely and consumed in appropriate portions. Here are some insights into making informed choices about these foods:
Ready-to-eat cereal: Opt for whole grain, low-sugar options. Check the nutrition label to identify cereals with minimal added sugars. Look for those that provide dietary fibre, which promotes a healthy digestive system and can help lower cholesterol levels. Pairing the cereal with fresh fruit can also enhance its nutritional value and satisfy your sweet tooth.
Flavoured milk: While flavoured milk contains added sugar, it can still be a nutritious choice if consumed in moderation. Some milk flavours are naturally sweeter, allowing for reduced sugar content. You can also opt for milk with added nutrients like calcium and vitamin D, which are essential for bone health.
Yoghurt: Yoghurt is a great source of protein and calcium, but some varieties contain high amounts of added sugar. Choose plain yoghurt or those with minimal added sweeteners, and consider adding fresh fruit or a drizzle of honey to satisfy your taste buds. Greek yoghurt, in particular, tends to have a higher protein content and less sugar compared to regular yoghurt.
When incorporating these foods into your diet, remember that portion sizes matter. Practising mindful consumption and adhering to recommended serving sizes can help ensure you reap the nutritional benefits without excessive sugar intake.
Additionally, remember to vary your diet by including a range of whole foods like fruits, vegetables, lean proteins, and healthy fats. This will ensure you get a variety of nutrients and maintain a balanced and wholesome diet.
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Natural sugars in milk and fruit
The American diet contains two types of sugar: naturally occurring sugars and added sugars. The major sources of added sugars in American diets are sweetened beverages, a prominent example being soda. A 12-ounce can of soda contains 10 teaspoons (42 grams) of added sugar, which is nearly double the recommended amount per day for women and more than the total daily amount for men. In 2017–2018, the average daily intake of added sugars was 19 teaspoons for men and 15 teaspoons for women.
Naturally occurring sugars are found in foods such as fruit (fructose) and milk (lactose). These natural sugars are beneficial to the body as they come with vitamins, minerals and fiber that are necessary for good health. The fiber in these foods also helps slow down their digestibility, which helps slow the release of sugars into the bloodstream. They do not create the spike (and then dip) in insulin levels that happens when we eat foods with lots of added sugars that flood into the bloodstream quickly.
Milk is a hotly debated topic, but it does contain natural sugars that fuel your body and brain. The lactose in breast and dairy milk is especially beneficial for infants and young children. Whether you choose dairy or non-dairy milk, you should aim for unsweetened varieties to minimize your intake of added sugar.
Fruits are also a source of natural sugars. Despite some trendy diet claims, the sugar in fruit does not make it bad for you. Studies indicate that sugars consumed in their natural sources (fruits, vegetables, grains, dairy products) do not impact health. Consuming the recommended amounts of fruits and vegetables is beneficial for guarding against the development of diseases including cancers.
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Added sugars in packaged foods
The majority of added sugars in the American diet come from packaged foods and beverages. These added sugars are included in the ingredient list under various names, such as sucrose, maltose, high-fructose corn syrup, molasses, cane sugar, corn sweetener, raw sugar, syrup, honey, or fruit juice concentrates. Calorically sweetened beverages, such as soft drinks, tea, and fruit drinks, are the main source of added sugars, contributing to more than one-third (35%) of added sugar calories.
The second-largest source of added sugars is snacks and sweets, making up about one-fifth (19%) of added sugar intake. Additionally, foods that contain important nutrients, such as fibers, vitamins, and minerals, can also be a significant source of added sugars. These include ready-to-eat cereals, flavored milk, and yogurt, where sugars are added to enhance their taste and make them more enjoyable to eat.
It is important to distinguish between added sugars and naturally occurring sugars. Naturally occurring sugars are found in foods such as milk (lactose) and fruit (fructose). Added sugars, on the other hand, are those that are put into foods during preparation, processing, or at the table. They contribute extra calories without providing any essential nutrients.
To make informed choices about sugar consumption, it is recommended to read the Nutrition Facts label and ingredients list on packaged foods. The 2020–2025 Dietary Guidelines for Americans suggest that people aged two years or older limit their added sugar intake to less than 10% of their total daily calories. This equates to no more than 200 calories from added sugars in a 2,000-calorie diet, or about 12 teaspoons of added sugar from both food and beverages.
Excessive consumption of added sugars can lead to health issues such as weight gain, obesity, type 2 diabetes, and heart disease. Therefore, it is recommended to limit the intake of added sugars and opt for healthier alternatives whenever possible.
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Frequently asked questions
Added sugars are sugars and syrups put into foods during preparation or processing. They can also be added at the table. Added sugars include sweeteners, sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices.
The main sources of added sugars in the American diet are sugar-sweetened beverages such as soft drinks, tea, and fruit drinks. Snacks and sweets are the second main source, making up around one-fifth of added sugar calories.
On average, American adults consume 17 teaspoons of added sugar per day. This is higher than the recommended amount, which is less than 10% of total daily calories.
