Added Sugars Are Bad

Added sugars are sugars and syrups that are added to foods or beverages during processing or preparation. They are not naturally occurring in the food but are introduced to enhance flavor, texture, or shelf life. Here's a closer look at added sugars, why they matter, and how to identify them:

• Definition: Added sugars include any sugars or caloric sweeteners that are added to foods or drinks during processing or preparation. This includes sugars you might add to food yourself (like adding sugar to coffee) and those added by manufacturers (like the sugar in flavored yogurt).

• Types of Added Sugars: Common examples include white sugar (sucrose), brown sugar, corn syrup, high-fructose corn syrup, honey, molasses, agave nectar, and maple syrup.

• Health Risks: Consuming too much added sugar can lead to various health problems, including:

  • Weight Gain: Added sugars add calories without providing essential nutrients, contributing to weight gain and obesity.

  • Heart Disease: High intake of added sugars is linked to an increased risk of heart disease due to factors like higher blood pressure, inflammation, and weight gain.

  • Diabetes: Excessive consumption of added sugars can lead to insulin resistance, a precursor to Type 2 diabetes.

  • Tooth Decay: Sugars in foods and beverages contribute to tooth decay by feeding the bacteria that cause cavities.

• Empty Calories: Added sugars provide "empty calories," meaning they contribute calories without any significant nutritional value like vitamins, minerals, or fiber.

• General Guidelines: The American Heart Association (AHA) recommends limiting added sugars to:

  • Men: No more than 9 teaspoons (36 grams) of added sugar per day.

  • Women: No more than 6 teaspoons (25 grams) of added sugar per day.

  • Children: Limits vary by age, but generally no more than 3-6 teaspoons (12-25 grams) per day.

• % Daily Value: On a nutrition label, the %DV for added sugars is based on a limit of 50 grams (about 12 teaspoons) per day, which is the FDA’s recommended maximum for a 2,000-calorie diet.

• Nutrition Label: The “Total Sugars” section on a nutrition label includes both naturally occurring sugars (like those in fruit and milk) and added sugars. Added sugars are typically listed separately under this category.

• Ingredients List: Look for words like “syrup,” “sweetener,” “honey,” or anything ending in “-ose” (like glucose, fructose, sucrose) in the ingredients list. The earlier these ingredients appear in the list, the more added sugar the product contains.

• Common Names for Added Sugars: Some common names for added sugars you might find on labels include:

  • Sucrose (table sugar)

  • High-fructose corn syrup

  • Corn syrup

  • Fruit juice concentrates

  • Molasses

  • Agave nectar

  • Honey

  • Maltose

  • Dextrose

• Sugary Drinks: Sodas, energy drinks, sweetened teas, and fruit drinks often contain high amounts of added sugars.

• Baked Goods: Cookies, cakes, pastries, and muffins frequently have large amounts of added sugars.

• Candy: Obvious sources of added sugar include candies, chocolates, and other sweets.

• Breakfast Cereals: Many cereals, especially those marketed to children, are high in added sugars.

• Flavored Yogurts: Yogurts with fruit or flavoring added often contain significant amounts of added sugar.

• Read Labels: Always check the nutrition label and ingredients list for added sugars.

• Choose Whole Foods: Opt for whole fruits instead of fruit juices or sugary snacks. Whole fruits contain natural sugars along with fiber and other nutrients that are beneficial to health.

• Sweeten Naturally: Use spices like cinnamon or vanilla, or add fruit like berries to sweeten foods naturally without adding sugar.

• Limit Sugary Beverages: Drink water, unsweetened tea, or coffee instead of sugary drinks.

• Cook at Home: When you prepare your own meals, you have control over the amount of sugar you add.

Understanding and managing your intake of added sugars can play a significant role in maintaining a healthy diet and reducing the risk of chronic diseases.