Leena Watts
Sugar is everywhere in the American food supply, and it's not always obvious. The average American consumes about 17 teaspoons of added sugar per day, which is roughly 50% more than recommended. Sugar is added to three out of four products on grocery shelves, and it's not always easy to spot. It's in sweetened beverages, breads, condiments, dairy products, nut butters, salad dressings, sauces, and even in breakfast cereals and yogurt. Sugar is not only added to make food sweet but also to extend shelf life and adjust texture, colour, and browning. This added sugar contributes to extra calories and has been linked to an increased risk of obesity, diabetes, and heart disease. So, where is sugar hiding in the American diet, and how can we make healthier choices?
| Characteristics | Values |
|---|---|
| Average daily sugar intake by Americans | 17 teaspoons or 290 calories |
| Recommended daily sugar intake for women | 6 teaspoons or 25 grams or 100 calories |
| Recommended daily sugar intake for men | 9 teaspoons or 36 grams or 150 calories |
| Leading sources of added sugars | Sugar-sweetened beverages, desserts, and sweet snacks |
| Other sources of added sugars | Breads, condiments, dairy-based foods, nut butters, salad dressings, sauces, breakfast cereals, and yogurt |
| Health risks associated with excess sugar consumption | Obesity, diabetes, hypertension, heart and liver diseases, tooth decay, and cardiovascular disease |
| Recommended limit by Dietary Guidelines for Americans | Less than 10% of total calories or 50 grams per day for a 2,000-calorie diet |
| American Heart Association's recommendation | Drastically cut back on added sugar to prevent obesity and heart disease |
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Sugar-sweetened drinks
The consumption of sugar-sweetened drinks is associated with several health risks. Frequently drinking these beverages is linked to weight gain, obesity, type 2 diabetes, heart disease, kidney disease, non-alcoholic liver disease, tooth decay, and gout. Research has shown that drinking just one 12-ounce can of soda per day can increase the risk of dying from heart disease by almost a third. Additionally, people who consume one to two sugar-sweetened drinks per day have a 26% higher risk of developing Type 2 diabetes compared to those who drink less than one per month.
It is important to note that sugar-sweetened drinks are not the only source of added sugars in the American diet. Other sources include sweetened yogurts, sweetened oatmeal, granola bars, and even condiments like ketchup and barbecue sauce. However, liquid sugar in beverages is considered the most dangerous way to consume added sugar, and it is recommended to limit the intake of these drinks to maintain a healthy weight and dietary patterns.
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Processed foods
Sugar is often added to processed foods to enhance sweetness, extend shelf life, and adjust attributes like texture, colour, and browning capability. As a result, it can be challenging to avoid consuming added sugars, even when individuals make an effort to skip cookies, cakes, and other sweet treats. According to a study by Johns Hopkins Bloomberg School of Public Health and Johns Hopkins University School of Medicine, adults who consumed high levels of sugar-sweetened carbonated beverages were associated with a higher risk of coronary artery disease, even without a prior history of cardiovascular issues, cancer, or diabetes.
Sugar-sweetened beverages, such as soda, sports drinks, and juice, are significant contributors to the total added sugar intake in the United States, making up about half of the added sugar consumption. These drinks can quickly provide a large amount of sugar to the body and are not as filling as whole foods like fruit. On average, Americans consume more than 200 calories per day from these sugary drinks, a fourfold increase compared to 1965.
In addition to beverages, processed foods like brownies, cakes, cookies, doughnuts, ice cream, pastries, pies, puddings, and sweet rolls are well-known for containing substantial amounts of added sugar. Condiments, including tomato ketchup, relish, barbecue sauce, salad dressings, and salsa, can also contain considerable amounts of sugar per serving.
To reduce added sugar intake, it is essential to read nutrition labels and be mindful of the types of sugar present in processed foods. By decreasing the consumption of ultra-processed foods, individuals can effectively lower their intake of added sugars.
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Food labels
Understand Different Names for Sugar
Sugar has many names and forms, which can make it difficult to spot on food labels. It may be listed as glucose, fructose, or sucrose. Some less obvious names include syrups such as corn syrup, honey, agave, molasses, and anything ending in "ose". For example, high-fructose corn syrup is a common sweetener in processed foods, and its high fructose content makes it particularly harmful to health.
Recognise Health Claims
Manufacturers often make health claims on packaging, such as "natural", "healthy", "low-fat", "diet", or "light". While these products may be low in fat and calories, they often contain high levels of added sugar. It's important to carefully read the label and not rely solely on these claims.
Check Ingredient Lists
Ingredients are typically listed by weight, with the main ingredients listed first. Sugar may be listed under various names, as mentioned earlier. Additionally, some manufacturers use smaller amounts of three or four types of sugar in a single product. These sugars then appear further down on the ingredients list, giving the impression that the product is low in sugar when it may not be.
Understand Nutrition Facts Labels
Nutrition Facts Labels provide information about the total sugars and added sugars in a product. The label will list the number of grams and the percent Daily Value (%DV) for added sugars. However, it's important to note that the label does not separate naturally occurring sugars from added sugars. To determine the amount of added sugar, look for terms like “includes” before added sugars, indicating that added sugars are included in the total sugar count.
Be Wary of Beverages and Condiments
Beverages are the most common source of added sugars for Americans. This includes sweetened coffee and tea drinks, energy drinks, soda, and cocktails. Condiments and sauces, such as ketchup, barbecue sauce, and salad dressings, may also contain hidden sugars.
By following these tips and carefully reading food labels, you can become more aware of the hidden sugars in your diet and make more informed choices to support your health goals.
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Health risks
Excessive sugar consumption, especially added sugars, poses several health risks. Here are some of the key health risks associated with hidden sugars in the American diet:
- Cardiovascular Disease and Heart Health Issues: Research has linked high sugar intake to an increased risk of cardiovascular disease and heart health issues. A 15-year study found that individuals who derived 17% to 21% of their calories from added sugar had a 38% higher risk of dying from cardiovascular disease compared to those consuming only 8% of their calories from added sugar. This is supported by Dr. Hu, who states that the higher the intake of added sugar, the greater the risk for heart disease. Excess sugar consumption can lead to higher blood pressure, inflammation, and weight gain, all of which are risk factors for heart-related issues.
- Dental Decay: Regular consumption of sugary drinks is associated with an increased risk of dental decay, especially in children. Adults who consume 1-2 sugary drinks per day have 30% more dental disease than those who avoid such drinks. Limiting sugar intake and opting for water, lower-fat milk, or sugar-free drinks can help reduce the risk of dental issues.
- Weight Gain and Obesity: Sugar consumption can contribute to weight gain and obesity. Those who consume excessive sugar tend to take in more total calories and often eat fewer healthy foods. This can lead to an increased risk of obesity, which is a significant health concern in the United States.
- Diabetes: High sugar intake is linked to an increased risk of developing type 2 diabetes. The overconsumption of sugar can overload the liver, leading to fatty liver disease, which is a contributing factor to diabetes. Additionally, obesity, which may result from excess sugar consumption, is also a risk factor for type 2 diabetes.
- Liver Disease: Excessive sugar intake can contribute to fatty liver disease, as the liver metabolizes sugar similarly to alcohol, converting dietary carbohydrates into fat. This accumulation of fat in the liver can lead to liver dysfunction and increase the risk of diabetes and associated complications.
- Other Chronic Diseases: High sugar intake has also been associated with an increased risk of certain cancers and gout, a type of arthritis. A diet high in added sugars is often accompanied by a lower intake of fruits, vegetables, and whole grains, which are known to reduce the risk of chronic diseases.
It is important to note that the recommended daily intake of added sugar is much lower than what the average American consumes. To mitigate these health risks, it is crucial to be mindful of hidden sugars in processed foods and beverages, read nutrition labels, and make conscious choices to reduce added sugar consumption.
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Recommended intake
The recommended intake of sugar varies according to different health organizations and researchers. The American Heart Association (AHA) recommends limiting added sugars to no more than 6% of calories each day. For American women, this means no more than 100 calories per day, or about 6 teaspoons of sugar, and for men, it's no more than 150 calories per day, or about 9 teaspoons. The AHA's recommended daily limit is 25 grams (about six teaspoons) per day for women and 36 grams (nine teaspoons) per day for men.
The Dietary Guidelines for Americans recommend that less than 10% of daily calories come from added sugars, which is 50 grams for a 2,000-calorie diet. However, some researchers consider these targets too high. The United Kingdom's NHS recommends adults consume less than 30 grams (120 calories) of free sugars daily, or 5% of total calories.
The average American consumes more sugar than recommended, with an intake of more than 17 teaspoons of added sugar per day, often from sweetened beverages. This is far more than the AHA's recommended limit and can lead to an increased risk of cardiovascular disease and other chronic health conditions.
It's important to note that sugars can be naturally occurring or added. Naturally occurring sugars are found in milk (lactose) and fruit (fructose), while added sugars are put into foods during preparation or processing. Added sugars provide extra calories without any nutritional benefit, and reducing them can help improve heart health and control weight.
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Frequently asked questions
Sugar is hiding in many more foods than you may think. Sugar is added to three out of four products found on grocery shelves, and the average American consumes about 17 teaspoons of added sugar per day. Sugar is often added to sweetened beverages, breads, condiments, dairy-based foods, nut butters, salad dressings, and sauces.
Some foods that contain added sugar include soft drinks, fruit drinks, flavoured yogurts, cereals, cookies, cakes, candy, and most processed foods. Sugar is also present in items that may not be considered sweetened, like soups, cured meats, and ketchup.
The American Heart Association recommends that women consume no more than 100 calories (about 6 teaspoons or 25 grams) and men no more than 150 calories (about 9 teaspoons or 36 grams) of added sugar per day.
To know how much sugar is in a product, you can read the Nutrition Facts label and the ingredients list for terms that mean added sugar.
