The excess consumption of added sugar is associated with a variety of preventable diseases 1. But how much is too much? Can you eat a little bit of sugar each day without harm, or should you avoid it as much as possible? These foods contain water, fiber, and various micronutrients. Naturally occurring sugars are absolutely fine, but the same does not apply to added sugar. Added sugar is the main ingredient in candy and abundant in many processed foods, such as soft drinks and baked products.
The most common added sugars are regular table sugar sucrose and high fructose corn syrup. To optimize your health, do your best to avoid foods that contain added sugars. Even the Dietary Guidelines for Americans recommends limiting calories from added sugars to less than 10 percent of total calories per day 2. Also, remember that added sugars can also include natural sugars.
For instance, if you add honey to your oatmeal, your oatmeal contains added sugar from a natural source. In , people in the United States were consuming over 60 pounds 28 kg of added sugar per year — and this does not include fruit juices 3. In , the average adult intake was 77 grams per day 4.
Excess sugar consumption has been associated with obesity, type 2 diabetes, heart disease, certain cancers, tooth decay, nonalcoholic fatty liver disease, and more 5 , 6 , 7 , 8. Excessive sugar intake is common. It has been linked to various lifestyle diseases, including obesity, type 2 diabetes, and heart disease.
The type of sugars most adults and children in the UK eat too much of are "free sugars". We do not need to cut down on these sugars, but remember that they are included in the "total sugar" figure found on food labels.
Free sugars are found in foods such as sweets, cakes, biscuits, chocolate, and some fizzy drinks and juice drinks. These are the sugary foods we should cut down on. For example, a can of cola can have as much as 9 cubes of sugar — more than the recommended daily limit for adults. Find out what the top sources of free sugars are. Sugars also occur naturally in foods such as fruit, vegetables and milk, but we do not need to cut down on these types of sugars.
Be aware that these are included along with free sugars in the "total sugars" figure that you'll see on food labels. Find out more about nutrition labels and sugar for help on how to tell the difference. The Food Scanner app from Change4Life can help you check how much sugar you or your child is having. Using your smartphone, the app can scan the barcode on food packets to find out exactly how much sugar is in it.
Get it on the App Store and Google Play. Find more ways of cutting sugar out of your diet. Look at information on nutrition labels and ingredients lists to help reduce your intake of free sugars. Fructose and sugar: A major mediator of non-alcoholic fatty liver disease. Then you can eat it only when you want to — like on a dessert date with a pal — rather than having it show up uninvited in your afternoon snack. While some plant-based meats can be a healthy alternative to red meat, others can be highly processed.
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On the flip side, the added sugar in soda arrives all at once in your system like a sugar bomb. All that extra sugar gets converted to calories much more quickly. Not so good for your system! The good news is that the added-sugar message is breaking through, and many American adults crave a change. In fact, research suggests that 77 percent of Americans are striving for less sugar in their diets. And 7 in 10 consumers are willing to give up a favorite sugary product in favor of finding a healthier alternative.
The willingness is there. For now, your best defense is education. Food manufacturers are required to list the amount of added sugars on the Nutrition Facts label by mid or earlier depending on the size of the company.
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